JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u_,^$r[EoX)4J 99rfRh^%; =sm{yfʈWK,Gp9~cx(ERNp.2u. =5&=H9o j8?0EtiJvzy)ŚZ 3*cx9SvOn)yik"[}xf=^YE(]Xq(1 _(zu2 Wό2Jq5sda%lx(++X&{6mL;'pV ½Pc<, }-F[;E.$""zT; 땳F#Vr'˷`Z1"]<*T/.Vk*0k{XH=+ռ;v刐v5mmm+kn$W^]NAmH kXiW28ȭ 4[ĺId䃜 U{|( [8L#)ՠ۾' 7,:c~.w}> n`l8;qZKqaG\!]bXa"J{{xikt0&\:ڱQ"5gOC\|}taNX*V =E*qyL&5`PZPjoR-u=Y6:cs*kfhrk\<gEiIΡv52ڐ˹۪6Ev}q!RYVQyrӻvGE!C֡f96j槱},55^\֮+N(vm pszWC L.+{W3o(wj֡xS\F*'?vAֺRIX甥vtNsydrt8ZeMmrs 'vɧE'kf;)(rq]H-c +G1I"yIjcb$G8 @K]*t='PN$>bI% .CD Bk ~z++CXk%p:sָ2rG(93Pc:lQ@$c:JGot|6=AjfkCI+0|Y󯠅9B-Ve4ؚSV,psbeFhF#ud_*JKfn d ݾ3O5jvǽ(ũSml3\ t_zYX˧E+SG5~ծ)mҨیtN.SkC+[trùWH!1:}+Dzm\i7~ $ kvBv3NI.m%?l$<67@HZMeWN7=IiwhzԳNdH =jvx_Եst6}. ˜WY)izV Xv6::RZ'ۧ['twR6ߑ<@[{+:δkX/i~t A=kS]v34vmDv$|6[ا?lhd`g;:,٭m&k!Vq ACiUg`v Xconk|;qo٧ ӂw>x%r{77 csPMg*.2MlnXsKM*s-6 n@dٷOEtM-Ο6LW)Z~ǍJ';k~(&f>W'"=Hqޔi 8WџY]MRr Y !Qdߎ:z^J/A{Ѽ!kʲ["8?fit$/#Gz/e΄FAzSVmGCJf7OiDq:M Rp ߍtw\i*@ Ȓct܂:fu8㹸dLw 9VjnKJ>\B?o$!2zd㰪 rF@5cJ`c2k?RO)(VQ`bQ^ֱ]Ƶ4k9oFYaY*xg8ʇ!s+Fot;F&ԯU/n^TBF6xf:$ Z̅)ؚ/otY-S+Q/z {9"xdhRˋXf8$ӼU<3j+.$TÑ635>jny6sXkrnG$ÜӳT:Hlv@Ց4QaUWW6wL5!Jm75tyO{2H]b#$!EOyvYǧ:vF[~Wm*6MV3*ե4ݏ=~K$2@&чfo+Psd*F?wr;K#;k[-ܱml8< [5渐 ,##'ŤsђE&lXpd BfbfE9 ;Uڭhp5߈N1En-wmBDc'Nh>QL /hu0Ad津5&OK~32yI&ڏ'FbHVD Ss{+I ")[ւZd(LNai0ң.4IJö; dՒ%u O㌚d˺[t v< r6\mNEuryv[`f(G)ww!{bg(>"yZvB8+RG U]=yD X=pn&+;V-Rx@ qAƍMMRN z1ҼKfK>1XGZΝ-4mQF0Fxz֓N=Q;- 5GAY2An{/4m1[ չմfS[6j>Ԇ=İy2l't~ =:g?1CҥTua4T\Vfws%C͒1\RjJODԼTa5wc}5k.PHdB{W9y4's]5 WML)& XkFz}+쀤dH>s ִZ Ycr]bPfx0\ƇXGijr9O,o0 WĶͥJQ\oOz|Z5VTRCʹ WL*'JFкi4iݤ(V'f Yŭ\ cM5M*ό"UB.wlv =[]S<`)!}x,{#)N.33 ^c[W䲓5LDY8Ge$Q]FeuutMv%*QEcu-Xĉ63K~ge'Y!*O; x$p6} !I?acWd^ɳH}儁+c}Ur3:tR(Twh )qzScZ˧BZֱumI2uVxT2w2<-Vl 03랕TumFIH8c}+ЬD,Q.zd"}7Х!`VECe sj;u'Lq~5vVkjY@>V!-T`owwrF?jxI}>h2&HS+ojz cq*#(e} mIK·+КJmگG"=v3ۜ/mZ6͈`pzsq&x-fd1g*$pIR1]G%V-NS票X2k7Onj,yJٴl@5o>0(?tkq(u 8y垡lI?CPۑSJ#5ͺK+9EaHUbǶNxxKCU$GyYP=Mmi U1N.ft1 hOֶ*0\i-7%bcԑU$O.f@$:2-c1dMax[sIom6Bɔǧ֚8=,pWeveB3]{W<s5-a*JDFY mS=JՙxQ`Yɔ$hn5-fM? |"A/&2apr]o=彊M 1tSOzVqh7NfYh{~RxhaU~SCEsm$Niwg*MKh ބPuW@Ǩ>«2 )$N0x5 [=tU$Ovfo|*9eoM-qL 9$hא)$o]+wgTPaϮj VKݱ$&9 {me|8I8Bd>brm"m1Xܳp6sJփWbko0C2漶#ojG'T[b:=GV%;?Hf-Y!t8@ҫn s֣=[>`RX>ftm<*eU,%Xĥ XfPz?H\I$G9^6te|F[+;I|}jѭ>.DdN mn&tiao ˈU'>Jy (2˒A}[l$Wc\YfEshêH2Cץ|,}hw+y!F/j@1O#4Q\縤39(6 i8d=O!r zE$6. =PP#=j?4QHl]yNF8E!K`M't뎔QRL/ҙCETEU ْOs1FۼqB䟭YH=EKHIA c)Ua,k/ʏ"/ʋdj?VE(Z > a#O@hr-i0HB͌dWbO'fteo5̛s\sw 43Oy5m Zn'ֵ+EwךjQW8Ez_OzkmPețIn] ZV9U?hSr:רکKH {sFA W+G 8dH 7hpJ뵆AdSOB8YfR=ht;.-ch Fjдm>c_9)) ?1<#WGVnq@X! c SJ^Z Cѕ:(Z2?!4SܟhE "?JLwBt(EcS (bQ@ zRw^PfSE4QE-Q@G=\]"/%?9|)K9{I+>B?c4#IK.r]Q}7E/mH_kԵF/\)?S?sJ1G3Dd X ?J94(pyG֗RcRaȌq~teOz;R3,jYʪIÑODy|Gʲ6ޡz׆4N>$o~*XKn=_CӚ B}ʫ }fvmpeo+ iMR傝 ?Ҽqp s *M]`_xī3c@b1ӕ~џ¼o5gwiB .#UJ EZ'Ԁº>x}.hQ30~n,,ٶI(Ÿ^9Ѳha:KXd!Vex#^?OJhUǏxJF0O9cZEN)?1}#4`bCoIzSdr"A<}=(:j}=+Ch)0=9Q?Eh=(N(ӵ&FJEǧj´ҽh ڍڡ(Q䞻MHdQQ'?»fQ$TY&BmؖG}0 W^!b4<$&p9>E=OCxp/') R+"u2~{@=k<tVܖWguZ:ʏ!Tvڝտ-Қh]T:zRE735QdP9Q|-<^j%7^(i14yOI]WZDc ݠzQd~j3ڙnSu@Š^=(,hletes 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 or athletic training, but because it places such high levels of tension n 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 ake 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 ahieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amoun 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 ad 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 litte background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes shuld be ble to quat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete eaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athletedҩ/EaeXJ˱ 2ۛwM.H\k00ou~zrDp `X,ۇ/Qi6vLF% eFp}Ϸeh-QF^ 66,K#M?,Q˲M$z[(%QW̙IHr;dFA4m$#&G]mR鏐j/+m>P4sthgdg!ڽ5(s7GL Fvޣi