JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?{*^JަZEHjUD"2@E=MF)QP~8}iqM=Kzʀh7z !Hq@ 4֧114hJ(*dP2jFJ 55*@SR)5"O[[SqwF?݁+uxe@Oܳ,rA"3WumdBXpWyzJqi\4`\I3Fi4g!٤&>`sA>恈iVa@#uߩ( L H/ԋMGu_9¨|Bh| fA6Vy+ҵ@v@k. iT|^TMkMZJ#[q] w@9?ٞg*'5M?I&i9Ǡٽft:M.Oys5i n :s_H<੭nr(`iwVNrU5WEњ1h@'4L/Hh 硢(%MJ>@2Tb sҼT\&r+N[(RK{5K!7jd" *PUrAdj2J `T\ H,; FN;Sue{m9qH*3<bjׯY`zi[`nŲ>!5:Z&7=.bZڍ >>f}qҥkS"\}-~]ב Ƹ? 4RrиexYqLK]κbW(%|͌=h]$;@0W #pUG!m2Aj{Y$ #k3Z&c(Ief~d#85#ҁ4Sr3E 3Fi˟oΣH G:ωfNvL@cpn؋~}854VcwGi sazK]xTRWm1]`*k/Rvb>uiњ3|0MVi#f-NKQA5q,ZԯsB i>Ռ'#1himg_ι]Ⱓl1ҦiY *:jO0y 4F}Ov.5["*kB.ÓuipBV'4U>eGzpcj~T~Tt5N#Wϒ$8>+>{IRca:^TpGTwd/9R>aqqeuwbhU$H=ke',2f*F_5ϮE Fr={RݐM| q/֜mC)w* ڔ-ͼn#DNJ3秴B)rU%h@Ku~YጋYMC7kWVh*DiV JtJkdrV>9b9YE!P#Oo}ntÿ"9Q"EDP(P:Uy%[/=E74U)Jd"[F؞82R<(vT|-<0`2'5@8Kf8SCYfљ=Cp ѿA1,@?^й蠷=L*JGQ^emN@8- $5xP]?^i v0?\Sk@=GN Κ=)>Gꦧ~4ϝ3Ԟs'ֳucụA{Tm}NfK}11YwE3A O9 Zt>_%q7Sѧ5jTBX*fb+Z.cH 1V@Ս+;M$Dp-}RQvдѤ ݏ_* -ܚE7psxrz O>A3SBLy'W p8Ok7*Tz>" <1kDy>M7G7nGD?Wx$@.AG B$HDPt7@"ouwl.xaHN9+sљu(bO?ҰTds޻OzsϫxSV zo>kGK[=sJ.d<i9R}dăN)|W$}) ֝L ?i.)V#nx#4[خ8A;oJڝ2i4%OCB"AW}ѵaXta+wG4o 9+TF=Iz*RZ9QUE =2=9dy⫖Ab%Ȏ3A?LҸr:#o7012*/\KK`Bh㹬f25#M+9~`GLӽ)t0ak#ō:xvse;G1*i98}PuNvѰ<=QYBI$c^;3Q̞\sϿҪƐH2|@~>޵7Mͥe9$pY3&WDiyr?J9);Y8黚mΫoeKs2"' # Ao$(KpUi:]$#,1\}ƹ0!OºK[M2ap D ܵ&a5{k7*$#~:՛-`VI9y+uf32}݁v_|AsiZH7r)^=;ANDzo O]xG$Nޕ+9.1dؔ((Sը;'>1Oz{0~)n\En1\"=+UXQ6I!z CK{wu${;yѠmE͔=U mZ{5JXQv=}7JC:F3jښm<4W `Irs̛^ܚaҡ{=%>⁦bM 0qt\ +&q3"pAVuFǖS 0Z=V0B%A Q !E*FGZQ>l |9ib9G9cO[9<?S'SsP>TxUuC@h++) OUM*u#8HI'p).3H0R9# ' v*\SX(88ސ0Nʘq9C}hILikewise, Coach Simmons has been involved in lifting and coaching for almost as long as Shepard. Although he s 52 years old, Simmons recently established a lifetime-best squat of 920 pounds. Again, the box squat is a core lift for all Simmons powerlifters, and he has convinced many college strength coaches to include the exercise in their programs. Simmons has experimented with many types of box squats, but like Shepard he has never had a single athlete injured from any variation of this exercise. Not one. <br>To satisfy many critics of the box squat, particularly those who fail to give the exercise a fair shot, I d like to discuss the science behind the exercise. Although many of the terms I will introduce may be new to you, all the concepts are common sense. They actually form the core of the BFS system and have immediate application to your training.<br><br>Accentuate the Accentuation<br>One of the most popular training principles in eastern Europe, especially among elite athletes, is accentuation. Accentuation is a training strategy that uses resistance exercises and techniques that focus on developing strength primarily in the narrow range of motion emphasized in major sporting movements the range of motion in which there is the highest demand for force production. Let s use the example of a volleyball player.<br>According to accentuation theory, there is little need for elite volleyball players to develop strength in the deep squat position because when they jump, their legs seldom bend beyond the level of a quarter squat. For a scientific consideration of squatting depth, a good source is Vladimir M. Zatsiorsky, a respected Russian sport scientist who served for 18 years as chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. He discusses the accentuation principle in detail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is considerably