JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?,r C_<-Ġd#[Z,Wh5N$suxMp5Kz E+ߚ?0՘&UscKgwEECUHƻ͊pN|"`Ee^ح>Yd#9'U t7w Z r''8loٜFe%wD]0c={NZ@- VnwӮ̫2?7o~4-3g$=jCUkn\[΃ nZ'x> ,; c2)랂n 'ڸko4W;M\Fi"0`㚛-mo{vf 4G$Bg8`/u#D/np= 63vJe(rV~2$kmЏXvZ$P1Ny&-7.o<;#>!k%; ~k2]:\o.iH%!CgV=ƅw}0*rzƇ -FvGDhR߾hh [4Ex޷t;-, '!g5Uc ۹JKi^O1Opjnn-3E{#o+աP w "sCןӯ|Bݡ`>䀌Z2ZއM)7@vXݴ+߽8x[֒jL|ЮAc@lnQPV޴"ILq$g]=֦`+2G\i 5QS3'K0R |ϔ1RieW;DЎ񧡲L4[-b ǖ{*BUL}_˩VG,3keL `~KTrѢC)d"Dp ϽzׇK#U }~+aۿF?*ȭRG3HXEa&I)T9nV >:ْ[v,y=@rJT sƹ:Mܹ+jfy݀>6YjȷI9V cJ9PRӃͻn_yB@9RT{G9{}qc\A37 `)򦰍X 0N9={H52&v!$qauojodXXlLOLpiu*7x~?y-mjxu$,d0u+HHv=h VRW12&ߞ3e85/jSr܄M<ږV1VPXw{`պ)ԴU+X$_>pHv76waHUX, á(J{N]G;@q~lnsV6qny aWDS68$4ٴZC;'ܚ}w j\?MjˏD-; }~'?tSVG5W":ɼ ,}?* OO :Iĉ*1Y#yH`UTt~V+7PH sVvzf9ED*r1ԒNww&WYZm"|'fj0i0A9Ny4۫{ua]>c8'f4W:`$HDQOp\3c{>jZҷAxQeUR; x:EsDTWzgkWt+y..aeO,zcfMBL/s[9ErݎV1GXxVI{^CĿ{%y,#~ێKO6̀O}:qW#q ]d֩]\^KLcҶAj.3qb~XAyNNp+gn58&Ptprz Q[z[--)E Z*bOjXۑ8e-N]=o+eΛ]t7jROSmnoT0ZF< 8rAl~uk:ZG/ rɮDO2)-^uĿPA_.?Og[mWqXX5T|U)Pǜ59w-=ZZi"񢂱:RVE_3eF|@uOI I$T;)&֐&6q:8zz犿H8ݾ.([nׅnd;~{ZL)Y2bF'HqZs wn!b>[r*ʅsm,dĹpzz 7O*F+Z՞̬1=qP,edPf#| I9_ƹ}cLk)c`t>703unvC;`IN>cQzφtv$z ]28n-dx"}.lP Fw)lc,x5ouskxDJ}5TQvII;5:I7Vs.'sXڄMçPGv}%5+lQgCֳ BĻ}3YFz=,4⮵^EyzV;#0"7kCJ":>k,O^fx5s665$mE69 c~F'O lR[\̰1T F5扮קQ6dΊ-=zqцRc>k;YC|Wyke*b:b2k>x~XaKG5b^CyRzXe< K[ J=м1\rFyZhQ&+KHI,HU2(Q*RWj vm>F 8:mk;u2 q2y5꭬ZDE1 nsW7]y/#kHY[ygBypx+Zsqkj'|?vY ɷX\WqWg0AD)ٹKy]ƇEpcdʮ0|9': fw2CZyM+7_znFw6 tgҺmFAK 8u`zh5*rL="-@Sz[&1ngr[Nsi ɕJVX%"[/97F$]ӵ[}'ĺ/ ;O"apǩ=*k~NFRj^,, rsޮ+%OXg70y/c:sz̞ 2AϘi|>5 9\/cmĒh$OZBr]O:.Y#@$Wuad : ߧGcǍY$DWbXs[>ˠZ%$FMNyɭJW1joóIdyXwc8:B+ۘLVV3@#}1ڢ}sSe?=Z=ܼ;>SH ,ٹmH-ъ& ~$F-l~UQry#ﯥ 8$cvJIm-sʃZ. ?Z[1i's {ʹy.aYR bNoɎ2:iGKS\ÃhGexj1Įxv: ɮcƳ5Υ 1U5;MйYx- [H$ p0OSpמè]vWBy: ؿ"pYU}GgSsxGt8ϵsVL1䖫EUy :ֺlqTw)uO196B@>٪c zKO-ٓ$z{ GJϚy8zЊ;$UPFB脳/4|FI9# xyy_RMG UlxgUI1L<UOx.L19=AO#EY3"si&qB7\:?[!5K0ղk}mV8prYj4X~ÎXH6@+s; V$;T{M)Ax:[< }L YF gjVAAԱh3M?&r[*}-R̭jʠYZn@@FAu+9$̶΀Av}qկ"XmUFUаRGiߙnR# \j nl]'shtLFqq_&xP3nyx|MAq,6PCDa=zٔW4Uen4LQT3dz8n]|Tn~TSӹȈE*]Lr9 ux9+V>Ř5ۨ_lVQ ddJhR2zfҋ4U$-nN#eo}hys \A)=t{2kvX =Ī@NqXjDy>y9nj? ybdI4l|ӵfަ)hUd|`Ogdb\;Z֖ pŁӭYB QrʤjBI8JۻU )z VX*OSJ@)6A:{Z)֊wds~Wթ:֊+GW?xԋ֊)RCLƁE[L+ ~"tǸQEys҉U[SEt'D?ƯD:(C}k1zQE45Z(3?ZƑwٵͼBT5Ir)dsǾiVuu >א7ҦX NT2UٜVfh8 y}n81E4p=*ZMNug-! Z7"LqZ ?i|.s$UɏLU@aHF i"8x1e qު])U\%aOGa]1};/ʮ{wH[]( _.qȭ>MgsڨBIDcO*MfAiSf;iw*igɺf@IځQU((^Vɥ㨧9]#HCVsu[ Oy$)Vl{\*=j1$>ḙ,''Rw6 jppWOƳń^a>vg&s-+rY YMXhb^Z;.N)ǞTy#H6Pgln8kHnmrg窻HN8})ۅǛcc*IwY 9BV3+daHϨy:Ƥ9 [6F9CR8ȕg{ 5ppѱ+&oo:$i&lC6IRG&|\&q {ghItCPӵcl:vuYkR6W⾿v<#GbX7zeRu ݻE$λPX85PsmLGb%ܧ߽J &aݾOu^'ڂ@.H9)JYqR|ؠ@Jz~T.}3@ ]u1M`n8<“΋ Fx0-*yd AnY0>€Cm&% ry4eyBҮxR2J-$F9lw5܅VVF7WigҊ˦º ^2h#[n5GiI!̡v>2K&IJ,iN1n5+M~K"DT+3mC͐&KP:斦rwe1}NiP?Ay߷&st+1YaM2Qj8($!( >}zUuv9x9(  ';Ӕ9"21|QN9lsޜTϞj1k{. [~y)kiS8 aIӯҁ]K@d(P `gisOSS;Ǚw+3t1ܸh+5 ӾixYk4ȏOBwbqMs+.r8gЬESq!#j3![UFvZڕWDсґ 7Rzpئ+~ۍ1Ot6OhʫE 8O5-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?uld be dangerous. Verkhoshansky s research has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided track and field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, including squats. The other group performed 475 jumps using the shock training method. Although the shock training group performed a third less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used plyometrics as valuable  readiness activities for shock training. <br><br>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second 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 you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Sif, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock trainin