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VRO8khA";55Y'Xx_Z}Y7|X8=zѭCq5.rU&pOd.OH5+h 7UIW 8DG"E  HWE+սڎǎhuޫa!d򗙞>9q+kZ+z$-SQs:u;I-pp S֒ʾb#yĆ1z72>Anj[ZH y"\+Ceqyyj2D.9WPpʚ]|ߥK)tYd ˷ʽ,v2Ke;F m0¹9P? ^U͔q^=ZLwI3uYPSg PHsLw 6bF*) (Wmɑڢ ~`(WR#ʥҊw<Im5A&7}=۾|҇0¼Q\ApL[bE(]@ru.rŝFOnWNk=YU Tu>-GN ~7+ccEH)FF$y,"]WI:KY\N=5圫ȸ#>߂!E/?2@ Rýfإ2>- ̄v८ c[ie-[fb^9]'^h:L?j'&h9XuŲ:DSaf^?ZM+Xw hu.'p+ 9UC/{TArXp-Gɩs-Q,_#͠rOGtɞ|mSxFƾ6 2ĩEOxb .0GaUFRfێ;~U$N1T3=Nm= 2\)Aaޒ:&⊭+y'UV`xV!tiOx%޾ewIح@>Ʒ>&xGADGְR>wL>Q$~kq/qT2Sefc'xOD€d$b_xS_YqG!3AaOVյ;5 _f}GfnJG\ljkge[[wlcջv\Ugm־<i!ͻjU-@U]P[xn*+bB~$6O֡v$=*d,foBO4 f=Gw(pF : 3M؎tܡQOպ )=uS xoVp&+Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, onof kids are hard heador the girls to do it. <br>So why is Coach Zavala so sold on the BFS program?  I ve seen the gains and improvements. We jump very well, the girls are quicker and we have fewer injuries. We can play a two-hour match and ask who s sore the next day, and no one utters a groan. Three years ago that wasn t the case. Their bodies just don t wear down now. <br>Not surprising, Coach Zavala is now weight training two days a week herself!<br><br>A Senior Coming <br>On Strong<br><br>The changes in the sport are not just for the young girls growing up with the opportunity. It is there for female athletes of all ages who are ready for a new challenge and appreciate the opportunities and new acceptance of women in sports.<br>For Val Jalajas (pronounced like yell-at-us) a 22-year-old enior at Western Carolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach. The two began talking about form and biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills needed for vaulting and asked her to show his vaulters some gymnastics moves.<br>The vaulters watched Val; and she watched them. The next thing she knew she was in a meet, and won. She was hooked.<br>Strength Coach Daid Jolly took over from there. The first year he had to make some serious adaptations to training, teaching her the basic technical aspects of the sport. During the summer she worked on muscular endurance, doing a lot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a program of the Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. Tumbling and walking on her hands provided the kinesthetic awareness she needed for the plant.<br>VaZ-v(Zdn 2eb5fkU\K$`v=21%h;#_^c!A/ cnx2z6@T/S]Υr@XdEK*p b )PkcUcZ[P$hZ>dPC 넾dԥu99fFڄj L{C$Nh$_> %!wLx:F4Ď(mRأ`P7׋;2ܥ˦"0zPM6NJ9]XM30cQT[bz⊽+jTlYm&T۶*t1NqE*