JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?J:)pi. M8J}OJ< Qңc'1AV<9!zgB2Ҥ[r)oҦҀ#fy iN43P3E# ;۸́R5XiAb?#ڽAۺ.e\ŠϟHtP!*nG}R:B;Wt~Ĥr@ k6m$hsBFc7)LuT U,сD+g9j'M&g!iTl0=hc ++pOQsV@,hN1V9(iI@q\d$+18"-f%z )$zI9+tʏA鴥2]~:2+ˌ#u YԻv:h%sXQZv~5 2OKkbvS㹬mc%dui'${sٞy횂 6 P1jW6rMSi EaA$v/Y eA}e@& zˌ576Ǐ!!m7$us$+Ama`s=h?jYWtdNHkcEhmI!""(39dи/7E{=cB3%8th\H8dJװe rv4[[AQ];0$?9Ңm@`9oJ'XT+ش㰪ZHm8 qP1S`<ֈeGN8pkFEȠ*,ha)L(N+R2lj@LX)I㊖%MqHw)8\λyϳDSf5],0n[v{?do\ޚD}K'T]np29\q\m6צ9:*k$Ok Xڻe|Z V[RYz. = MvG Xlb#_O@|kEuq1+DzAl$dٲc<7- ߊGkbݰp&XTٞFMFaG93%x۹^iFƇ^)c6 &Q49n:V9I5rDVc4!uE1hS`0+FqY VH]*OЏB3mhÐzϾt6yDd~{y=z5Q&Sm]'$sP6Aluo(1*G\T.`j6o-Z Vg ,:SWEJF) RH\ ݿ>k^l=L̴4Qŝ"N7]5oM\C2vE?-T'.CF{{:/ 9Gzt)GBkjsʰ@@;$! {V-s_U1ղpOZ\RNk_6I?;V΢PAH= U2G7vHdbsq[Vg" 8o_s9L.TsSSD4ZSP-1>Vkt'urG4RH5 SKl裩ۋo8LJY$ޭ"8F-McץLcM@1_jAj^"e!lco+y|g52D9'XXW*y\eqBA`zygxGEWzgrCpxŪ'1d~4bODWJ6t<QV%B?Ae5ͩaEG+ScKVc'8#9a[#ǥ?>5v|vKbKzIz+;`ZbGR8Ͻ3^c`w_#iH"^NH烎TbIVm]EpkEEnr?@}E]CXNpi3Z&`J9֤P+ Tr=R%@AQG u~=?Pb ;G¢"# O_+tp[b vP6H^2U-]YhBE86$hss\I;)9%WO]&?UvU1IFd§h3!Lj'Y#`uGVD> ܽz/߇`AhvH9gC/ +>n9&B*iFEDr}{V q֡w#)򓓏UE-ɨe6W>ezhI$Z)Q3jN$9᪺ݶAf1 B$$ܤ槎P܃T }ӑ$lה<TcSxOV$檤H9Uj&Ď7. |$04r:`>iUdHOV}{Qpxf\i#`T]W¨M7F o#yr=8"g ;<B@%ཱӚĭS>&x'{P,XGף/|Cjt k5!AN8J|vx}UY_Ŷf }y<½N>]{8p8lf8hKdt4Rs of BFS President Greg Shepard and Louie Simmons.<br>Coach Shepard, who made the box squat a core lift in the BFS program since day one, has never had any athletes he has taught injured from this exercise. When you consider that Shepard has introduced this exercise to thousands of athletes in his three decades of coaching and giving BFS clinics, the only conclusion is that the box squat can be a very safe exercise if taught properly.<br>Likewise, 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 fo