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Mzl'c5Wchha折k6yz޴MW6y]2nw>;)ԂUMrq{2_*I⫛㚫o⵭G9Hi7/rzWZ-颮kv.a!2}k9R1Ҵ[.#B`w2veJ&U8i#ԢRr^l@7BpU^NSLʁ4tS"Ǟr#t 3]|p*P•ÑziS~alvz _-=ε1]>c3aWTyv ~Ve&8Ō^bqU{o1Eint#  =ݥ2ɍ+i?qqJqnsļ2]  Jf`\mP}dj+MH\Mҁ` Ͽգ\l79CgqcZ=(QW#'m [ ^ଲ&><ȫLfC\'t:VY*P!n敟:Ķ!I$VM\x> +6Sֵu3W JF0yϱ$ = 8R;'ޝrduNUG~yzm[ͽ $۱nF=fV8fSji. |-Y'Uqmn; *8b=*#; :WY$ cՎMeM ֚y#Qr)+ۙUiڡa_+|Xmۧ_s;I'A 侜.xKOq hPqJw>r[¢d(pG=k'ϣYz&?`.#f-ض7@|&6B\֦4dJc3KEAJWB۝sL?kؿ5V-t~V?ϱtVP+&:\)H#B~Ew=:T~M)-q7БH/~MR(ԃyKr߅O_4k &)>Ewc'vWO'bxT'E%"ɩ#D+"뚊'GrpV+fh(Wu!{U7&#-b Co*^N Dh*AA=#D@Etx:_tO'$ ՕB+hiԁS*}gnaݎM\}TL͵3]~t{M8<br>BFS: Jesseca is now a grad assistant and will be working wth your team this season. What are your expectations from her as a coach?<br><br>LJ: I think the best coaches are those that things didn't come easy for, and she's worked hard for everything she's accomplished. And having carried a 3.8 GPA, she's a great role model for someone entering our program.<br><br>BFS: Kevin Mannon followed you from the University o South Carolina. Has he lived up to your expectations?<br><br>LJ: The biggest stry about Kevin is the incredible improvements he made in college. Kevin was not a highly recruited athlete in high school and received only a partial college scholarship. But he went from being a mediocre high school athlete to being a nine-time All-American. Very few athletes in the country have made All-American that many times, and he still has one more year! <br><br>BFS: What are Kevin's best results in the weightroom?<br><br>LJ: He's got a 500 bench, 650 squat and a 380 power clean. <br><br>BFS: Some coaches believe that explosive lifts such as the power clean are dangerous. How to you respond to this?<br><br>LJ: In all my years of coaching I've never had anyone get injured doing a power clean or snatch! I think the coaches who believe these lifts are dangerous are the ones who don't know how to teach them. Honestly, I believe that explosive lifts are injury preventors because they prepare the body for the kindof shock it's going to get when taking a jolt or a hit.<br><br>BFS: In regard to specificit of training, how many elite-level throwers do you know who do not use the Olympic lifts?<br><br>LJ: At the elite level, none.<br><br>BFS: Does the snatch lif have any advantage over the clean as far as the throws go?<br><br>LJ: It's a quicker lift and can have a place in the training f ad after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It kind of boggles the mind doesn t it? 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