JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)=================================================={" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?rE=kVd8U-WSm28F1 ¹C,uu][jiNzW_Z3y]t[mdi(Ni OҕYGAR%:WL9"vƯjs p\-Ѧ+/ ޣ*>^SFXQ0s^ŋ vGv~4խ.<109D*C ? T"H4Al>UJǤ /,Mt7vrY.n[p;~n ::~}{FAzvZ(g|w(٩?Ta[ <<_Vz[B>ZitwU||QjoPE`}? uz-P?v7k|cJ6,zu⳹ih+=ơqy|ΑOȪ5"N~?y.m"F2Kʠnwl %Q'=OK+7/"[)d C`tU.-nWVTܞ:{m%YѪ <1q 7ݑ1XRnI(ǡ.u{9. $?^+03;f}Zͻt24eI<`ViXʤ In%dG8T?*u+drO,k*fsЁIn .rM}mmڌ*ՆJk9Rmi)+W汏ɇ@yO-(=s֍gZ=cú!`: $#1֧q?t^%;|/&u#=t=C'Wm9mL;\n29jڷvnLJ/95_R޷ à y& d3bEn mV8'p!,nR6~X0\dQ62t-ew{s  +ZC3ԊjI+idEʣ V_%:zLhb&_c\-WD:ğDM9ӧJ5/ziNԫjQjVW\q*.6-HjH 3]M ϹvA3 Fs+:fW=[/MQ\}9{P[;9YKQhWxj6W:3Ͱ,mֲ5Mg oGA8|QT,V&繗D~nSk]2f`‡ i`OꚼH{-lt-4,kBj/8T\hf]+RƎa;c؏q_H] {h3_8$0e݃V"]:΍S\1[biN&+3fbζ>!jZ4VE$g*kˢBcsMΧĒa Lnlab6NGh)[JfRlP1{췷\Jr[T57Q5 9RYl9wzIoOMV (o\vM;I<W[ a @fAxq]D 1VAI;;jYXᐈ%<^cRKh!'l}##޼H]:]1 ޽6M]t<[̷`cfG$+u*gZ n-߀VR0jl|Bg2YP[@jXjCX[5E . xԦm c&r:%1AlEK.ϳl} KGV7rdf[$4A 4a_oJ<9K^GKR\T,&DZp 5QZ:,*іw!K@[4t13`U}GZkK=y  hĩ{S嶒C#񞙩(@č'RA9qp,iܓNⱣSs{@+10zTľlv\JjM Dv3]߉˫'fWRLx$1V׋#&]n%d7v >E5KmBO?ջ]\F>ҙkHP mۏVxVRE>mL_xU)m:~<׌k۹;Jgī,AϖepF+nOh:K)e0;ZңOur new low box is only 12 inches tall. There are two types of athletes for which this new box would provide training advantages: First, the athlete who is very strong and has demonstrated great technique and control with the taller boxes. Second, the beginning athlete who has a very difficult time squatting parallel. <br>The Very Strong or Experienced Athlete. Changing to the 12 inch offers a whole new world of training. I recommend the very strong athlete start with just the bar, or no more than 135 ponds, just to get the feel of the depth required and to gain confidence with the balance required. Use the same technique as with the taller boxes, but make sure you focus better than ever on your technique. Finally, plug the low box squat into the BFS Set-Rep System and start breaking records.<br>The Beginning Athlete. Begin by just sitting on the low box to experience the feel of sitting lower. Next, do a low box squat with just the bar to get used to this very low position and to gain confidence. It will also teach you how to balance properly. <br>There are two variations to experiment with. First, use the box squat technique of sitting and rocking back slightly. Second, try lowering and just slightly touching the box before coming up. After gaining confidence, you may then try a parallel squat. If problems persist, then do the low box squat in place of the parallel squat. In that case, one day of the week do higher box squats and on the other squat day use the low box. However, remember this would be only for the athlete who just cannot parallel squat. The only other reason for doing box squats exclusively is aiding the rehabilitation process of an athlete after knee surgery. <br>I believe that every weight room should now have at least one low box squat. Good luck! Let us know what you think after you have had a while to train with this new depth. Your parallel squat could very well see a nice jump! ith a best throw of 63 ft. 11-inches.&nbsp; He will be attending Syracuse University this fall on a football scholarship.</P> <P align=center><TRONG>Ahmaud McDonald's best lifts are as follows:</STRONG></P> <P align=center><STRONG>5/10/97 - Squat = 745 lbs. at<BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>5/10/97 - Bench = 410 lbs. at <BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>Deadlift = 710 lbs. at <BR>A.D.F.P.A. National H.S.<BR>Championships</STRONG></P> <P align=center><STRONG>5/10/97 - Total = 1,850 lbs.<BR>PA State H.S. Champion