JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?TʴZEcbCcj|0t]V+ OC_[%,H;[kPN~5_hõB7@H#k12;nUf>52%4zO֙jWcp\ qOJfX[ {/=v;ƎosMgiZ˨,wQmmN HE%i0>P#=m$;=F}+@R't8\SKTvkT;ˑ?g@0yfQxq4I?v8V+#A#Ӣ*+(zTlqOcBY"yEﮅщqcЎ:o,2ghg'i%tycJ1=WH ΑrWA<g0Hq^A7\WEg{Aފ;\f8 SЁ}j0iLG%N#qW +Zy?A\'o|Fu>C>:"`O=bj# ?~?WuXE3#/2:>`Ey-J"}MO)%#ݤXZ8jYpM`j?2yq3q~< Z]Y |cԶuoo8$@&PHDħyk躚yt5 dq(qaG*Zz5z;`hԔ쑥9GV_U60%cЂ=-HyP@C~zߋP rrzү,,0mWw$q\ Aц~ކm0Սgx#W$ zoz_YgV?#54%9*F=ZzY+w!8$Wx96Jx3ƴH_)943RZrK?q9 %vGsמ1V~"'ޅ[OxB4$ܪ`7VK)e<|S4֛**fՒ$p?,5`e*S<èbN< \ω|O ?Qw֔}0̘1^_šjdIzxa"5z!kZ!-KmCPbZxV "\즼FQ^ Ć\י|?ݭhg=Q~s봿WkLJxtK|niFO(UGx \!Ai4M0[V`4(++UWXSJ?>+"NWӁ\T]&uR<qTs HOjܶ1,N)0 HztF+L[q'<̓1<Zf}b8! ^EA$ NO="nY&TS ƑǚCG$tƥ娲yלD_mF%h[$}q(dC 6 K!oU5'f&8B\E >bWv17 灁W˶?/iQ興Q+"]gzY%ǩ=y/Vr--c#\XZƫqݔ.\B[)RtUie|Sk0PyS*5V~R8V{mfN{u<_ow\gmĞ($錚/E6,$A;a(F=r\+<;k ֊i]iFI& cF29g}4 4<*pQH:)(Q6bOAIvF?5F k9b.I#cd꺍Ҽe@xMt4yl{lحGԚbY8%ߌ{NZ@9w5bI K* _, .$ԓ}xkcͳW?q[> eA6? ֞䳑qHWxeyQ1WJs#}jChgvs \4#-ji6Dϡl4m$ ԗ'Je#}N=j~B鄭Hb֓ÊK#kMw ,H?쎟KEjQy-XfRxR1g5z SN[UW_B Rǩ br(=@'jm. Xݲ=*) bǒEj9P\dc#81-fU,Wz ۜ8[-МAݏWEsZo{gfWd^*=ƝHhMF$qH@2A=ݦjncV?\32\+)5Y1SPbd}))0i RJoxwh1fff@8`Op ='_A a dSk*Z+4Z^]Gu~>Tَ:R,(I$sEDp?*cƊ*1n*RhjJ S R 1E P9h"sSd(HG)record your efforts as outlined on the previous page. On the final set you should do 3 or more reps up to 5 reps. Try to get 5 reps in this first week. <br><br>HEX or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<br><br>FRIDAY<br><br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<br><br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<br><br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean or Trap Bar Dead Lift.<br><br>The Third Week: (5-4-3-2-1). This is not quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. In the example below, 165 was done for 5 reps, 170 for 4 reps, 175 for 3 reps etc. Record your efforts. You will establish your 5-4-3-2-1 set records and you should be breaking some Rep Records as illustrated below. Important Concept: you should do one or more reps on the last set.<br><br>Maxing Out: The third week is a perfect time to max out on a one-rep max just by following the regular routine or once every 3 months you could go 5-3-1 to prevent fatigue at the last set. Another way is to take 10 to 20 pounds off your 5-4-3-2 rep maxes and then do several singles on the way to a big one-rep max effort.<br>The Fourth Week: (10-8-6 or 4-4-2) Here is your chance to establish another Set Record and work on different Rep Records. The sets and reps are 10-8-6 with the Bench. Towel Benpikes on, they re doing plyometric work. Some coaches forget that, and this can lead to overtraining.<br><br>BFS: Do you believe that many sprint coaches perform too many sprint drills?<br>DS: Drills are important only if they are performed with quality concentrated effort and actually accomplish the objective, which should be to develop strength and improve mechanical movement. It s also important to distinguish between sprint drills and mobility exercises. A mobility exercise may look like a sprint drill, but it s really just working the full range of movement in the hip joint.<br><br>BFS: Regarding injuries, I understand Dr. Michael Ripley works with your athletes. How has he helped your program?<br>DS: I ve known Dr. Ripley for more than five years, and he is undoubtedly the best sports doctor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two- to three percent from following his guidelines. In my area of coaching