JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================*" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?D0:S?aS*{V1S*{S>zT!T<-JNR`Cڔ/JpJC!J]SlF:v[h]ݩv{PA./ [|qm GkTf.!=,?1Nc*Vn+İoӧ}ݨ=}Mݨ@5`4 =iژS/5&2TL\ UڊwR?jc"{TȞbR~"N)}Oj~S ~aHd;}Snԛ}JG۵}T}J]ݩj=冐F*'n+wojq{tRi]N*RI;s\7N򨜱stfӮI⾀ 0T\h'eyN gV0˼=5Ŧ6ƣñ^j0] p;085Z=RYdԏ^/ n|Ҷ1Jn=T*[ _Z 6ո+Mm'߉7[hg98%|+ĚWTpM8r\ҥU;hxJ6U5,UGROJ?ඎKs$rɌ\ceMI-NgHbZVd%Tߩ+U1^ [QgnIxk4Rcu9gs߽zhH(Wv@Iq`)#Ԋ!1o.uX ]b}X`{ 4$m_Z7b+O(MZռ_qz ](UI g=*,SVL|/b8Iq^d:ue :_ri%b 8_lxKŢ~Nrq٫*:ptZ>u-?>iڄwv1z pH\ckgcc~XJgJ-Ŋb]NHG^;Sڐnձ3{RLuڊ"jxԀ{SAnԠ{vqځԸڐ8ړݩ&=P11ڌR۵@ ǵd$x`f%g1]ZP^ {w̢RymKYI^w[flOӵR񍽥sCw+k$jX19'qֻ/||U1!3,_Gy -{ėmwVSm㴉s1'ԓWR$6"€NǷj1ڀc۵&=HG4n=M#ژ a׊)HԠ{P8nc۵8nԀ{R\{R۵&=qځ=R~{vǵ&=QnԸGڀ:v5^ԤKgx@C׌֞=V~EWɽm,Ǡxŏŝrx.KKõ8#׏ʦO#Y]X`qka<ȑraW'8~3U4>˹-de9ӽq' }ZRh>4f@pzPݫ~jZg=#WڤǷj\{vݨ;PnԄ{Sӵ!PqHG8;R0j)[E0})qҘ>!GҗInԠ{vbcڀ=qڀ~Nԟ'ڌ{vG@ j>0o6W)}1~7/XC*3#Bq&פ&V2\Pnc3't/to1Ua^=;W|'R5{QݨǷj_€;PGj?~õJ~Ҁ~P~SJxv<};RJj@=ځQv~Gӵ{PjҀݩ1Kv;Pne|h5Ix/RO h4Kӭ&c=7⁞ܶZe+Y~LJ(;QvIv;QvjCӥ!REE1Sӵ4jpRJ9Inc۵>;R~jQAӵq҂WJ!v(y#!P0?J_ ̌f(kOӵxGų`t qli1H}'4 Tֶ{sC/+{o'A!X:GӵbRZ 2|Y?~;QS#R~Oӵ'ڀn4(S5G)!W-1vx©cBr#rCHΫgU<-wu@Lõ&mVQ"[{|v+( *g^%j.p?v\r۲sPʱep;ӒDob,pwnjʜqM14k.Ƅq^#ZTܲt!zJP&VEMuďƣy)B lIcqWtMˮYyy (<)`$fB 1y)=OAir|>8+CX48NLj?lP߇j?ԟ/ژړGړ@~jiP[R7Ҋb+=Œ ɪQ$95.fl TB﷞yY6R5 [Nj%VS&u8iʥNYR-<~@idLjte\(⤢&לҤ6YSr(Qj$o ?2W=<  9-)w(8vrܴ!O>ރz N-B[;Fe2GR9HwtCjMs#':ᵿx[L/~*΄snmr 9\ hs0jީ9Iv>w> L<2xmnOm'Z*ĽNM/:m._=IQ:m֍w{ &k:Y/+amk#yCp\ƇK xoȁU#?AN FPc8cn=@A39vׅ&mǀv=A>K+g:aS;_tPsOgPG2i |Fc V7:J u81^k?&4x|Pf&igYܖ'5cVɲ{&iynK&Nj9yiKƞpĿ weֽm? ZZ0D!cLU;lS! Hqkeccu-v<ZZƧw6,P[N0a`VhtYWNI \? (MMC\4mAv GP$;X|ʢ$$i7p7<7sXi.$klbR ٯ=>1ә^ᄈю0HAMq-հT 3>gl:oW{)qցI2*L5~NN$c qүw/c#x+'EraG2_0ȮĚv-6pavG\l$jvKXI_*O+u( ;ZGr#r~/4NR \]!f =\|uʆvbY`"HFF +#j1%OeAFL=tRlpI=) ʇtlC6SF6U%\!rxǥIlA)Y<3Aa]x50g2X||a\FIHH]*VKcu;B أ#?WbPX2G׷Y7HJlɭVT;<8tle*33s3i9zq2\#ʜdUS$8}E&8l8Zv =7N6 =B*s7n澺{Y9wn_sV ePO?G2pҰWf4js>R 4zqIڀ9F}hϭn=iw8S}Rpq`?NGTE,p$3I.v\YۅS^ Y],Λ1eւ eι ?/n#P<({bO6ZFۀF2~[e8,Xǎ75PI?˜E>%Y!r뷪n=Jk0U<(' d8v.A( n7J+5/RSh3$z )tU sҧHհA'>.]jlx B:>ԘHB.p1zQ~rGJXS.Bӽ"֣KMWҭu+UfF ~AU Ί:('=2i$/EǙj-٥[qcl,EubGKB/ *{pǼ15j[no\/ЏMHȿ1Ҡa^}io`^v&Ee)R#}j{L&vz/h:dz+/#Y:-q7c nbԎ)lg9.*l4d#YAy-.I͊,-qy!^s}(sbSab@I֧nW*J!_2 xgzˋ8K[Xc-;r!JW4PgZ:~;8  X g;%+`z{b8ՈL*tPh() (`A ;t~srTs?*+<$0(2H1&ۿW3ƌ~g TD$?0# L1|ae ᘁ4݊c]L}P$'Ҋ@_gH0 }qh$4v1⥷܇e~ݸs8n$Ri3[uA:`xdya!1>ҰaܫՑ)X nMV'i)HAʽƾqu"ld80 I]?s?iM' sZ@fAȿ95dUsuҦ{Hf=I=j<#_ L[Sn"_M\/cw0a[ {Z\g{ o4``c?򦙜rR|IvF7,<~Msw/=4r$=K%H'/'Wu|3[nMF t֙*' n./a{3o; y}J6Ce}ؗ OMܪv];sSse \X"*֢X 9o-,F ڭEJ};SH8Ґ9 n@9p0# 4'Urj @1L9;d2W(h&]˱9qA2[.B򀽽%n?j"# dcHǵG;!<ڬcLOr;-4F?mīqxk@OԞ$Fy9AԎ:OBRH2~RB @1ү0 `{P!<iTܻ > s1.I9u%u$X^7rNH.{栏k{=(ݷsi{'8 mPtUiIc{on94 " T AjpqY q}ތ ءc`qfxdJuJlݓm6Kv3bvGr3obM 9ZKqv1$29J@@NԲQIHIܶrˏNjԜ *+s>B+g_^}A4 zeǷOʢ_k?Ωeq%o5.$~k: }Ң\H PgzV!#Ҩ9luUnȢ@D3 squats. One reason is that the weight used in a full squat is considerably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the mostcarryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causig movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have well-trained spotters to properly place the weight on the chest).<br>In certain sporting movements, an isometric contraction in the set position precedes a concentric contraction, but tF(j;2ò1tApķ~n36<[^1TMpU^=Ũq;:PZ,g3J6ِg\AqȻꓦ.񩮍K) 8s1Ro}ȭq798۵dJ'P~'38&ZHиH_mAͷk%Ub`23dA6ةd:"4C2;pɂH9ɒ+֤3n$9Ubz(Km8/ MNhճcW%ȑZ`:o{1v\ *r lH Hgڭc՝#nH)!@*|<73a[4k2}To0x,@Z. Mnw={ȣ.+!v$P)fvɠqO+YpQ*{ 9Y_Ǽ:ڃҭB-6缚k]Xͣg"5ڕqOjrGyYb.GnoԘx3$GW~`Is& 8M@#9UsoޭF>*əDv(uX.QTƖnp/̃)ᴇx #qd-db[,"LSW;Ppt͛؅j81R|]Ga9?.}Ϝ>h6qu#bo8Jn(bCTƍ[<я4㎘&* R9&puP8@#QUSFM*h1lu]K{ hH gaUjhz#6.8B-_fپXK6cҖl@CW/͹/X yMeu櫄Jqse/Uv juV _:m\|j~ETET^r=s|7Jy,kQyzt_8 FLq4/)Vۙ#vUW pqD,2#)ε *[e.$%{ݮlq6Wm 8.&- 6ݼfD5TxQ]u ٸ d\ v.ٽI 45h% 2njґVdcqH~mƭ U<%d 9nxYK|?ae]5Y*lpG.;@s*&a9[UEM~q%[nUT#eU4 qSvb^ Ӛ,w 78wgwZcv*\vW>[#xj1ըI*CӜ_"o+J㦈T~sU͙cRs1 n"GS6b91uTs=MR{dWխrR'-j9~͗N2H,@TMIs}ag/cxī3Ƭ.n.AcR98Zf57& wC(AeN^w{Bu'xX qr$Dfoœ2Ade"e2[Q}ю