JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?oz|g&<ӓ vy titOS K>k{Pj~cV$n- FMZڲzc >Uښc^YGN :@K0HhYޝ)/V F $r~"z`q@b)OsE9,.b:ssSx ʁTqL<'8Jv24U??΁ ,[bm>;g)"֫:s pAً~ȯ:A4rp#=Tj  B0?uS^Zn8.D`986(37Usj'B۞KfUı$L2b﬚ж䈆#k;MfS4<Z,c0ejh\ (le(87֬{,NOQY2Bw' A\Tr$zS<~jbc5p=)'\파 *pA輄 :H$0=([JrOZzK" q'GUe@r`GӚ l@Gv ^j T۱WW F2:Ug!qKȕw0 9nOZ($fC S wdVHtd .}JfERP?.@b +lh9Sяe棹_[*Ly3;2 jЃPa[ΐ,ŊX3Bw0 p??oԘAn˻12;bEE;e?6&\vvӻm3><ƸZ,YwCmA:$l^5H<Տ=)44|5l# ӽNɮIZҊ"HcQ5cO4(LyZݒW«Ecj;bZ]]9{Xi}Q"c?8q]o PT"XfS;mBڑ\P3GQzSK2E=q4%u?O[ɀj1;G'J^:mw$*0\c9U%Cc层TT0R?.B(Hg`~S@v Np-Y *XH7vwJd Q_mUI^ε .2"븟V.;S,2ƯvlڒG1*\ΥooopM럸 Z݌QQg?Om"5iϺy)%2a/A[wPCd`^Qzg"t#G:c@2zU6WDSO 'x"3ΐzU5R@lѭ-`)|+MVX5o^??aR:ͶRFf$nXpUVQ2UtOImf1-Lִ9NANk+kF> iqUՐB"G9#5:\>8\~C6M6<оe$#+q'5d>*2=*}:R3ңbW vp9w#G-qף' V;KnK¢M 1ƲvIknO+2 b;VjBq]_MjRKȬu637ntl'^^ĒXM^l<=)YF2ZBB k.m5dZh48V#x Uks/ `R@``c+mZFeU2e2ޤqਹ)r3Z&~ߘq+Ԅ,@r1T5C f.̶{{U5<=awuM]JDH RpHFoWf8$sɮW0\xjg`9=I72A]9s&c[F6ypQy-a|wuWx+]KvH|$WqirnHnN=EKƉ])#&[$ }rGKbymYR(c#ROLWx31ÿtwYhՓ9]f KohMK|sɨG!x?*I$e80xxV5̪TѹU33ԭk~-dXC>CԾ0uI88=1^6aXmX8?z×[ Үۜ+9Thɤ|Eω-Y`b2qrx3+Ҿ(]|H|A׎A=΢csWeGwvU[$n2}zT̀[U-fLKV[~QU˴*nח g;$vk9A\|5k0Cl3IKzjCJœ#r=V m 0pKb;s=Fs튻>fk i4<꺗K/OF~}+892(FU*kv.O-o Qq#>ҋ} p njS@ ?^±5dT%aRF+ɅiJZl !MtQG 1(@s֊fZ^~am(PGw|ZkSu7&TacSG5q!CzyBiVM_kbFvK60C [O2dKQHH~_$u>ߍz*-oH\/kC>m_Bב*>μVW^pTpkO-\Z'ڵ%+c?1+-.ݦr7{?ʑ2mvӾԈBb2/˟Ƌ0v_ư#9bsr6 hq=N8V/8ր!/) s6^ YW1'=+JWg 1Tr$py֬2ڤHwj͐HZ6ӧJ2G|ԫ\`qMCqT31P嗜v5VmCoȊ14lwJ[-%bJ.9:(fHΏa3_~}:k,K!h_Qog`{37Sq_9o6CxI(|8PGeCosi^J V"`` 30MOJYڴ[񅁀bN?ef݋@R7w͉w$5݆QVҿI)ioƴ.7_mPs&6K6zOUaK!cּ\HlU,4Q ݷ䈩k2MB.+_"E8fWeAb y;&G$lIiVmçXޮ,ryiMLI+^ )"Ӄ:㲊F81Ozz:~_~jO<$.$dgOƝ[I'ʹ~j? :aVGR82Az=4`OS6q{b^U .HݑH=0*_*\zb(A (֥Vx 튜&yS:P{JqYG&ʦ{ (9n¨]]jf M;x(TF|OZQ&u§ E_*ivӣrAѻq% 7GU&<$d'< ONKaj0QBέxygrPHϻy枤kHEEY꺳dEA-j*,hyDyatQEcvU:|P|hW`?E/fPH|; ( f9O*tQE` wP}qSy4y{Ҋ(w;482|EUL.GlQERlDw1<9c(v1yI4YER|T$|E]g=U!GSQLF Ib?QEasٓ wǿRoB~ gԶ|W;%4idp=~PqwhԸѭ-Pl,k3TH촩F6$p\D>rO%)JZI1i 9˜Ugn a۴S@5"T(1$S)lǀ{)l)R/7^6=1*Gqƚq9M*BZX}롲=8i}<( \֚k_fOr{Q7i]XQ2sʟ/+wFX1'Q[FNZv~ՙ%bUug"r+Ҥrq^Mk;ߏ"2B*黣:|NJaDIncTkŖ$'-5SڭmRsjizYOuCZO˔=NAi'ܦ(8h9Ƿw"Ƈ1KgjUE^g8ݍVs)hAGtr[AS2I _cqrxek'Я-ӴS 2JH521_qgd@lec\,UA;4WBss\ߋ JzFsҹ$(2XwMdkU.F& b;N#u^qxYUNf#h<*6l=Vi?њm''ʣhA3)UJK%6QF^~ԷGM ?NEOK^К90HT}"]}Fʺ@2O^;Vކuݜ@Ubs&ဈw_eSL 9ɫ;HNYtaS&h5峩eOЊOY: 4n^CiS6.mW\{j|S`SU1}w0+źB6c%W%H+tnFHB@;GIO14Ms֫X"(ʄW!=qj %s"v(8+TR >=H$/0$=x4ϊ*>ۧ29$8fFOWK]NTx0U6sOʳؑqU-0cSڡsǧJ֚ 6D9 qEY4TȨvN8"+jYWbI(g#T,8Y%Ʋ?&!F8J(  =k2 2U˕lrOE3oܜE8QTFLQOҷoD0nCTbYf<'$Eqɶ{E`H#tۘ緜}ݨI91ފ+j [8J" $C1fE6xT`f) c *?ngerous. 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 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 interpreted 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 of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 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 th