JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9a" S =1ک!܊@'4R43A4J)sq@ IE-%RPQKI@EM`? ΣRC*{8cPc>.Fi*B:Vs?kv4Ҍ1Jx]$d5)i t4 q}) mJLP23h`"Pgo(=ME'ջ*uPTr?4rGޤL$/P Y%cc F3{<@i҉ϝsU-Y6H,f=(b2?ZҴSy16bͤkӟΖK-nXګ~[vmG$~cA$g= b++"AZ/lc(5G%32 = .KI"DL͍qcֵo=B&>?%Rzӧ>ۜU98Q|ƒyH`^Ly!Oj]B= egҢVyD`7],kK%hX f[a;QAq ;X88]nSidGF2Kpqrh/#Riw/*|тlp={VZxMYx~/_SM4H7AMAX[[_^G&Ho.^/~Ebx8sؾV]2 RoHӦ$XV9m+!< 74iw7Iٷ QKh!'V~ᔶ6m\]43Oq#9!QP" [7WX*Yd&F>jj7R-IJ ,iAD6x4.흵k]3+-4o u˄VYz#=4KE!">hyJb.}Ƶ-:#6f z j, 3r6)%hs_ۚΰMCP\eZ!xQ?\T:otFϐFI跊*ĐbG]T܊YF;<x0n/nyBHwϿt>4 xorD{r"`c#AW/ut\vc+ĵFZ%gv82@; }Ln|.["NNEzYs-Q>Ɯ4[&L1aX\,1g\*tߍ k;Y\ u⋹26H$s5~8Ԧ `2mUCyp>Z.|9H.`2_^[36>#1~jNmpɮARcVMi [[L 9 עē&ȯ3uS 9"j;&s ס=P6'ԛqb{8ǵ!BNvEkAWVeʃz՘_FkR| ?j 2I*F HVi}Ia`HvIVkR[zV>|Xd8=Ay]nepQ-T 88199MSo@tSKba''a`g9ȭ[&m'BPIfP})]BZz%¢"~țhǸQۘ,7rI[f[yfw!sti+k7VbY,mf?Eы &%p(H1㋂ˑ\T^ ɵf7ͨHcQ g8nq78$p(64|= v.QكH>j qFf<2Q@yrHF1\ޙ 7`(᳊wNR\ư.DM(% gY☵THpXcxS]ͺ |Od@sBiRRMI^E`qTiǡ隺8RiVPͩ7Glg^pI̞\I#(ry`3 4TcQm8#%]T #E4v$T$ s*d_*}ݸt=u*|M*I8.l̊1o#m>KB[#NFsO ٮG Q&$;ĹQ`S^R،rT f o%jI"̸RsBpEt^J3<[8!B:sBWW9e,0#4 nczޛEwB8VM2h/zI'Ri3&IU<5[^tZK@C"@sCȹ <֖pLpF2?1SnʯR}jiႎA*p~ "ǿV ͏/W jʀnO9 2nn TK3 8&#H&Gm& + o< TL D[ FllQAϥiT@h8Y܌B89P0ةdqK{Qp)hh̋01R} rGYXpF)°,|?(ysN*Ko;f [8L8I11$A޴bS$5*W_7zlb޲IHF^3\猪鴹]!e`1MnTpqrN~vb͏jJ_%A?Ojn*g,a# ڊۑGҊlower back strain in order not to disrupt my training.<br> What is an athlete s objective? To win the football game or the volleyball match, etc. Therefore, as a strength coach, the idea of doing heavy SLDL or even heavy Dead Lifts without a spot was not what I recommended. I really focus on winning. That s what I want for my athletes. As a result, I did what Coach Van De Zande and the NSCA have suggested. I had my athletes do light to moderate SLDL with the knees slightly bent taking care to keep the chin up and locking in the lower back as much as possible. This was my philosophy in the 1970's. Then I met Stefan Fernholm.<br>Stefan taught me the secret of the Straight Leg Dead Lift.  Think of it as a stretching exercise, said Stefan. He further explained,  Use a very light weight. What you want to do is stretch and strengthen the hamstrings and glutes at the same time. <br> But what good will that do? I asked with skepticism. <br>He just smiled,  Do you want to knock a couple of tenths off your forty? That got my attention! Stefan demonstrated that keeping the knees locked was absolutely essential. You can t bend your knees and stretch the hamstrings. The knees must be locked. Of course Stefan had heard about the argument of creating too much stress on the lower back. What was his answer? Keep the weight very light. An athlete who can do a legitimate Parallel Squat of 500 pounds should only train with about 135 pounds on a SLDL and never do more than 40% of a true Parallel Squat. You don t break records or ever max out. You just always keep it very light. Beginning high school athletes or college athletes start with only 65 pounds.<br>Stefan felt the lock-kneed SLDL was one of the very most important lifts for developing speed. He said the greater your hamstring flexibility, the more fluid of a running movement you can achieve. It s like adding a high grade oil to the pistons of your engine. I personally tested Stefan s flexibility. He could stretch, with locked knees, 9.5 inches past his toes. That partially explains his 4.3 times and his 40-inch Vertical Jump from a stand.<br>We have been endorsing and teachng him the ABCs and XYZs of strength coaching.<br><br>Building the Foundation<br><br>Bennett says his core lifts for the football team are variations of the squat and the Olympic lifts, plus basic heavy-duty upper body exercises such as the bench press.  We perform back squats, front squats, power cleans, snatches, push presses and bench presses--to name just a few. It sounds like we do it all, and we eventually do