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Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. Al Oerter's greatest heros.&nbsp; Oerter worked hard lifting 12 months a year.&nbsp; So, at age 32 when he won his fourth Olympic Gold Medal, he was 6'-4" and weighed 295 pounds.&nbsp; He was able to arrow grip Bench Press 525 for two reps, Squat (touch a bench at parallel) for 5 reps at 725 pounds, Hang Clean 5 reps at 350 pounds, perform swinging, explosive curls for 5 reps at 325 pounds and do dumbbell alternate presses, flys and curls with 100 to 120 pound dumbbells.&nbsp; "I had a strong back from doing the old Jefferson Lift," remembered Oerter.&nbsp; "I used up to 450 pounds even at a young age."&nbsp</P> <P>Oerter doesn't think that it is possible for an Upper Limit athlete to avoid injuries.&nbsp; "If you work at elevated levels," reasoned Oerter, "you must expect some injuries.&nbsp; You don't look for injuries but you must push yourself. &nbsp;That is the only way to become stronger."</P> <P>In Rome, Oerter slipped on a muddy ring in the preliminaries and ripped the cartilage loose from his rib cage.&nbsp; "That was devastating," remembered Oerter, "I couldn't sleep, eat or throw. It really hurt!"&nbsp; The doctors told him there was nothing they could do.&nbsp; But, Oerter persisted.&nbsp; So, the doctors agreed to try a method where they froze the muscle, taped it, gave him ammonia capsules and then hoped for the best.</P> <P>Since each competitor gets to keep their best throw from the previous days preliminaries, Oerter could have stayed in the top eight without over extending himself.&nbsp; However, he said, "I just thought about the four years of hard work and those 1460 days. &nbsp;I did not want to cheat myself."&nbsp; Then during finals each competitor was allowed three throws.&nbsp; But because of the excruciating pain, Oerter decided to make the 2nd throw his last.&nbsp; "So," tells Oerter, "on that second throw I gave it everything I had."&nbsp; He thrw an Olympic record!</P> <P>When asked about the struggles experienced in training for the Olympics, Oerter replied, "Barriers in life hppen all the time.&nbsp; You have got to step it up.&nbsp; If you back down, you never learn anyting about life or yourself."&nbsp; Later in his career Oerter did have Olympic coaches who would really push him but he always knew it was to mae him better.</P> <P>Al Oerter was also a great success in the business world. Ironically, he worked with computers and advanced technology. Currently, Al Oerter is living in Colorado.&nbsp; And he is still a lean, but powerful 260 pound man.&nbsp; Although he is retired, he stays quite busy as a motivational speaker for a variety of corporations and as a husband, father, and grandfather.</P> <P>We thank Al for the opportunity to tell his story......................... </P> the Hex Bar Lift for an average lift of 426 pounds, a 26% increase on the Power Clean, a 36% improvement on the Parallel Squat, a has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have well-trained spotters to properly place the weight on the chest).<br>In certain sporting movements, an isometric contraction in the set position precedes a concentric contraction, but tder Yurish' guidance their program has become one of the best,Ɂ$"ƫcmE[갶Awc }+S5œ溏81q{UskxhH>H7dX,-֍\O5yJ\+{L ֐MK _woqq=dXNe{`V>Tq|od3n-#M H%`ڴ$r?=bYUSs*kq}ϛw3~ghJ.3lnM/Kc^{Hv-$ +O8BIM!UAdobe PhotoshopAdobe Photoshop 7.08BIMHhttp://ns.adobe.com/xap/1