JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?t;+.+ lHfc*Yr.3du=+|MTo=k-tv~=(9gejMu8oKrm[K%-i^EQG3ik%|]b:KV}_W%#b8\ ȗ2ozJM2}MDX;1`qJ%{9=+%r%F --k6SALیՃkcz% #15 iWzLw׹9cLl /ՔmQf1\olVVdH'fWCJr cko)-.nhϩk0<8>UQFrI/ݐ0OB=+d3+XI%9+O޴N'{s$¼exhFdl71ҽVKc)c -5A2)9k 4t]YI'5HS+nLu\ MoVV% BA 5cgxZC.fRaޕh.dIN}gYٽN^m* K)Pɸ/ Ԍ+VBvמYxU-˩CJL) ywtq[.H p(GM4 7P9rwHAV+$ΰ..(A޷ƝqjQFG5eO+d9Udۂ1Q8@x=oXŠj5#Vw~lmX{ֱ.nwJGc^ҥCKە2 bڊmm)%^^1p 6<+mq5UPE"뺪kmv.c~A'} WvV'9#*䖖%Up{ u7Lym>lT3=>Xc0SW}4ʑdq޼S3G>dl `}>խ X÷?tk]U7&>kuA0C tlg5lU$JPh0m1AJŵ'tn6`xQ VR 6b;+tV ~$eu<m1BHTzH9+M°y04r\! ?tUՉ}ɭ wPQ0;1TPL4 \[˧Ȁ~ ןkZ.L7D}o4 ڤ5x%ɳJѓ@gJҜeS:fH2ztLyq/#vO\}߈ig1kki $]Va.[?(اݘwo zlj&[myK,òrN'R#n~|!/k|Xv_c @͑Wz _&y|B!R =5yAJ1qҲSJ:9l#鱉mߕvj6mo@uYCbX1#+ΟwOp)(jr^JioLwEϭ_M}訔} F B+ffM0șFUk,0a8-ti..]Hp=,;5x\mhb(KָĆYoD. o'$bGt ,S1$`>w5pwb%Ys7E3EQ1pʍIE kJ8x=FS!8$vֽ_8RGC+9SK95МyO1BQwfZi}qZbH#\PlL[1xzy߷ sQ-ϕjs7 ,g%kWM6ƫ洭<ܬ0Wh>4ԉ@'=ytb*\͞Air9`O Ƴ^k(#\$ :x?ּwn$MoOC[ŻġhX^AU,{!v=wj$<JN}v)VC#XY"bCp}kGqRՁ. ]p[ Z| \R+w+Tn[{vPJ4]=- jEp1 ~\~2\ =Ei{ָucP*Vxe#߇cC$Va2[.JgчQN=bU9[I; _]}y'YZ \n>l]gxjXFҷo+JMD0b#;`3OtȮzDgE1 ^oiRygqVv4UU0!01\݈Qb7šKxF8#Jt{sk;[OIkj#Rpq]ތ"A\dhD ԬR;8aא|Wf,@ޖ>$Њwx,@)y+B})M\^ͣ =*p9-l.nEIعɮ-eʥH $!=%$g)qЎ~ϻҺ뿇^ }ZB \&M|7/r]CorN8u~iSJ1R0GQTbr#N\Iif%Q"s7J*JeNǙ8E)$Q8I^wm|#)Y:􏢼qoeF#'J;[uRvQdyҔ o-ᇛjr,] 95H&+,}OLJ+2=.8)c$8둎k_&!1W@ aY(&[3QWU +=FyzΏ,fKq~ڋ}#Qh)Uѣ$WĖVʨ9.nHMUb֠ 0GPբ6HE"ҴPIHDb[%bHD\~$0+2Gs]|!7Q -"WbhjZ86L`8`8rt}ۜS,e8K,:o}ZăXnkI+:-\B5xrh눦0#*n sֿjfy113ߴ).T|1>j3(-)h-.4l iUw6B/oVѢESiG2\fIFI GJ:E횣:!"Fz]3ɾF'_GNv՝t#G;!VTwϽwW$ ԓڼEtf~sl/IKD ğg(rU9=$(F SEy;QD"}8{G:E 㚯'm ȍp}AݗWW%݋ <  UM8=6[[<dGjr}DFDnSp>ƼŀiԺ}@\ֽ|ϭxW qftcʺN4vAk ݞZu=n9n3>T\fZ)J4:?⃙t4ԭo7]]rX`w kɃYvzSI#Υewy% 2I=9-nTm<ג[MӮCoqo 8u(> ljg\סtylұÈrYٝ 92'$Rl-#٫-&_ \l1y|^S0:0?g:v!e/y d 'ᾙhVYr5 zMbSu$b,v:6,ʲGb@jqG:|rGLkvent穫nܸ%kon+z+Du aڕdsv>;WP]NQkPa\x5";4hXH47ڱAOCSp"3-?8U".$PARjJ2"+20}1Q98xn|V`#ӫ^k7'#TgL\wcyq Ǚ .A-ڳ\Uץ526@k)ۜN7sc +פX٥=?:úT-FAmc>-.#xN.V݇l =t;7=8<7?vBΖ%VcmeʓU{wPoHHFX~9=mvkӴWVR0}kŹEڬDmՍKn\#ɞW̲bIySnX}8~-)-!(H23] tqW$ՙW oPYGDe(O+WTN@y9N`1wTpz]42sY4sV0C֊TNGl[jϖWw$99]@$`\dSe`#$v|? ?V[@p:4T9;49NMjbF©oڮ [llҞ^G^kr΋[f1I:^>1Kag%fls) 9^G5bٮ&A<)Y]xVic,DCdb;~u{\en>i<@|G-,}¸(J|E)\2ݷ?^?ʻ&4lVugXgjAޒMT($}+t-hÚ(&{~+h3`=*/ڞJkV#\uA,۸xh]4lwd,'j=7Zݡxn68ZV3;9'FğN xH=k|e&᛼#hBybG'x&YY3\h&zy32˚4=!/U-zobqfxHp3[1i~s =×:Ƹ2V:1rJ.eGU֎G:cVNiEŌs*؏B1^2vm/A!^Ӡ^qWB])\B%<88ҰC67[Cl5{j(&Ifϥk<֬.tw LqnH#޼J(.KsF kZ7pCT1iiV )fckMkZ$8Ǿ%Vd^ @k̥>Ew%dr-ȖEZ\QEW7]e\m܎sp9Rds6͈K{ ZуQp'bN(./l~!r"q P2~w jQ۱߷īʳ~ZOtl5w j6n+A&sUI"j~'mKN4l}Esapr;Ur"y7 +)N[SfLq#yr=k+;OUsi呦 T p'5JY ~⑯pW{;D]O_kLVK(#NM\NihJ0jLRrښUO媃3+Gm'KrC͐9뎔99rA1Fh&9LħSF^g5"Y{Ez$$ 3,"ÏQ!묑mʰ z/vȑ@楷P8Ĺ!9 h)}$eHN'X7i;5'%xI(A~pO}NiLҝ򑐄\RuSG2 0 O#s dvQ̂7RO@ ?WkDjg&1AA\Q$09 SQQcZiu6-B5.p3޴nL񞤳d@V.mu&$pZF?iSSo٧+vOFkndefPXO47! ꀘJ奠o SBO3ɜyl \9KBa^s4͞p;co 2d6ձYA`wF]go):3t{{b<Ƈ$ˊW=yHa QTHwJSΤŰޒlm.H̍H@3HeA+3H* I B)6&_TH،giWx#P M9: #O:Ŏw+]ɰv;G|µ\j*7L "T4X[{7v )2Z4HI޻2G½ kHRE'H:ןH}+[)%X9OG`X}4g1F#H)T(G?CEfdJg4hq ݰ0@$=Wy1Hn^ܙ^I#^ަFcII\5 f ǀ̻Haѹ\Ո"I`r$0J]JVH ڪ&ǑdF0*!5EqNHL0csXcMH1 ÂrIjMJH2GŐ)b?8T3,rsE2llel squats. The athlete may still have lousy form but will run significantly faster with a big improvement in parallel squat strength. Parallel squats are the single most important thing you can do to improve speed.<br> Early in my career, I was in the Los Angeles area training with track athletes (throwers) during the summers. I was amazed at their size and speed. There were about 30 throwers who weighed an average of 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel squatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This photo was part of a story that featured my program at Sehome in the old Strength & Health magazinet developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, splitsecond decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparation should you gradually increase the intensity of the exercises, and only with such preparations can ou achieve maximal reults with minimal risk of injury.<br><br>Shock Training in Actionbr><br>According t Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock training. Verkhoshansky attributes this to the fact that much of his material has not<br>been iterpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example ofpoorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to sqat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athleteb4.UU+<3QA$ +/X;Q[dDn4#ᏆOIIaץkqd`qSɣxl0UëuCǠ5S;Unٸz2V|"_6sƼj9E&>%463_q{6rs^2 *W#YAnH9m>ʕ Z,IFGi0f{Acuܻp&.C?Gu_G`@#4;rdu\ig7 8" 5"ЅlZ10[J8ہń02=&F4Oien+k( R /%(![XmqvPyyb hD/Ev1&<}5C 3F k#ߵ2(+zfJFa_~tSMLr#KF.͡mvlV˖'Ic@XFy|>jHcDy4QufYs8".$.ܛKmj\8Ț:dAe0U,Y<,w?OӰL39K &}_(؂Pk+^bcd%T`m"rZNFLٌ Anjň'yM>,k2nBT:um6df^j Ӥ<72J۠Q߾WT%#[W>yOEt<8t9WԱ鮼ǹcRċ8f~2.vHk'cwv8U)}Qj`t,wȵ3 L ȻH,wS eeWǼ\eJE*EwQr2 }Ui * n\'ҰFPlkO,@[=kk{q"!Pap +qZ2.ɮtYO6ͻqmOE&ecX܁(p3!$G>tEs* `p!K" LwSoz됩ˎp6c*/E?tCaI#VWy;v (4]|uYVx吠$}hy"6 \j}>,TEa"YXe.¦g8ԺbWhŽv﹀yk)m ʤ>5RokmBc;"2k_j_6\hAVp罟nK`ӷrg٥EUTz#l1uFX|{So0;+kTmclqv؁Q>^C!wT̻Ïv,lFW"5ر/c^f@w+ կZ8eH_)Q~߶uۍBw0P~j2Qt1 dj 2X|LW6b·ʬ\zQDFԈm=>$r>T)&IOHGG , _Sj|<ŏ"\ܰ&R2arE"ڪa'j = cnS&6Y9[ey+?yXݷ ^:C\yȒxLRrJ ;VN,3cb@RC8.X_Г VǝF u@£N )F=2 !DZ2,6|XːZdƩvX cuEafM>?3|(kji,?hlFKa6R̮4!X_3:ـ$zs$rcl'6y5,LUݡ$^V|1u.%]}eҎRhǒ1d&#Ai$`9eAS_4YkK/P"@97b_UZyd<}bDԛYj 4EEGaژ$裾'oWdO qf +>jߛZ\rx(A\ ?0v$}]R9)|YHh9XIo*/SEKԘd]<7']f'?psM&!]Zҙm T(Z3lH~,}HZ(́ Kx G#nn^ A1 V4rɨ]r