JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ڥST]{g?Q< ղZC+&*3c<jX!,D9\T2qԐ})x4Jpi=)GĂ#|/㚔:P2EԸ *wzVR*R0*ћ.L@=(y2zӤl4$G R)Lc4D3T,8h.Pd ꛋќ0Ӻ5>:dP Ö'_<$ڎ$9nj*sU1HtHoZyCjϏPLOz؎S _,XF50ƈޝ{SZkӔ_+p5ZQ)-`wO `j>]#3p,evsxҚgz| -߆l~+Ԭ˦Wb/ȜO?zFK0=d3[~EQlhR²TIK/iiccܚM"H,^"8_]e)5pI93 }:ڭYӇH|g(0ºv97=KZ{=ǖFug0JR2 <805' Ӵ(¹Zr;b eJ#i3ں-NKPvXJHnrz}ݟEoͦJTUWڜM(k{{sڀ,Pr*[qcsz%9=;Ut[7V ^\ev{ 3Nv*9Mu=8AZrR13S^K&R [f~{Uh<Þ 8Y:3t0{R ;n*Pڈ9Mg8 }07QM]HV"<U]eʛrP<GEű&=֛fh,*&NgcgyHN TG Ӛtϵ\\ #Vе3P=<~^_XFeGri mO ܺO$aA&xhD&F3GhMfǪA>_lW>.!GnѠEK q8+b/ ֱ WZK{##uE}[Tx3miA1=~jzP~QU3aӔhTb{.Vw7%hIqPv9'q>[*ܽ]j.2'ܱ[t սDhc[]OnaԊԔY9Sau–'ъPq*s"Negm4qiy<ҜnPKwD,O@BNqJ@0s0 #Wt]kU&6}EPIJl]00"M ZǮk=Ŋb3k#(I;5-=W!TnƠhY*p=+V#!|pHꍶ?\7/msz%EY~;gr#ZغWSs\-!l#z@z_E ? 2K[>bGۡw[K'O5AF'jc%O0IjQaP2Fe@Hy*K*^*e#5Iى5k}1܋t#8"8eu:=m>)|ip f֐A|t8\.0ipqYJ|fޔPwg jhz¿4+`ij1ݥ _]qJ1J湞;R55 kTt ڽMl]K`ZzOaGAVh ]8Qe|l ce 0IlGVR8 23k>&Lw?=q6]ܬ6[IӴqihHvܭC\!Qm2Yq-JJ ~d[Iٜk?k*IlC^J{bM! fA$^s&({5hBܚɻ3Rdf[6u"hQ]8e|װJ)Y_5x3m3ܒkjsƵ;hz&R/G](P>qUqFk}4:%cj+,\QKFeh ܼM-+&eHczT,IsOָtw׻2 nK!qt>.(2nZe+Wbt\_gݣc}s3?Y>']/@ 1]5߉ZagJwl=<_{^'Դ-, S \?ze[VWVwM ydV^خ2fŶKFr xbx~Ӵ!p&s^PC$z̲\rFƺ:%Զsq,L<F:ϑ_Dm{A%i']WSi;g$أ?:ATh<劶\DY[ 彸 )'57}JqHߒ+Ӽ#.o+zzcz)."ѻ(ԻFgp:Fڝ%UVFkk?Lwv<~.Zhm˶@ʮq^g`|@7ͬ#Nq}6{k;ץTdhak~ע7puLQ !}VeHḾ:AR}bdϦ9f`i$ vs;:ⲯ >Wii[0xA  w+^A#T5|AПI֢+:΄f;]xg2t?y$t3šOoayjxi&RVe-}nvi kV)jQ!H簤=A=R`t{qI&b6Shod,C::z:VR7 >I:2 bBoQw3$ǣ/C]Uj*Sƫt4W1[P"PQ@"$hYaRi!ь+E1XF<>U'SZJL~@u+hp;k~$x1t9Tt>bQ MyOY<:c?yp޺dh-zBX \Io "t?ڲ؀CvP6r)"rN8 CR*Cڀ޾=ۉDŔ~ACFy⑈,N0s}zng'}ԍu,@~E_;v /lϽ)vxUYf*";z ^i-py_I"#<1g#ɭ [96rШֽã٪,ȥhg^k;8G`|ԵdR}KrkWwl>:!>Q溻?/.\w_ xJ,<WڹgS] 6/JDV,PMN(zXGa27<޲ >zW-Wv{f4ѭax Х輶Veu\| c :+ʋ'sD1ƸnMvږ@)F{ҁOwJY}Q{RiʷO]ʴ"Ra\ U]"%)ߍL̼+:GC[X\w=+WtvH||5>*'6uӰx׈+n4wl({f=.'&׍hS}AלMm :<?5[JĆP0O>^V׈1w]I_BO#WqےNx.2#dƣn9\0qu֚Q\^ofeecа[^BGnlj01ڸ%?&3uI` 擅5\ $SssDG(N t5[X@y9SaY3ڷ3qTwX2+ԻҸJ,$hߡ}+BN;0k,u*=LGVkӢ,jOu<@İ"PASnCDR5[D'(.7>FQ"s¥֤DP}(M:s:)c5(^w=t1K s|]rMZV.Hc<};R?JTjϸ$r jHg\ 4Ǘ|Bt˸!Kq#&Cz}}1\O%IҮ~9FQum x>36eFj:;P̾Ϋ)76rwb }3+֯yr˾?м?)5[pDT|XmebYBU?i8PD|15i~;X$$֟ڹ\*DtBX[+ak;ƌ3]k{95TՅZV74`c]H- i2QhN:R}>ךCwQ/ٽn4\~ȓҊQt0JD3җpsNBiQTIͫqGf4y7F5Ngq]Vj]^j\{U:ӵf]$#۵djdH=xB3c^@yh6L%E.TFsLՃ@D.[I]]_ ld% u3{O͋x)@}ݦs뚇j*Dl2sS&lprQ9 ;l\J9"iz=4 \c5Q`unccKqҚD'@>۹F!Fts0T9sƐI"8#{HAcx*Ɣ5A WIV7i9d^V+-cꢹR58 8I+@Coʞz:/|QڝjbzSաMqró5vsm $gw31Z?sJ-YTk} LNq{*\Hi49ϽkkwjJ0NZ莚җbUo8>OzPTݪ}.O)Ҍ-A ;'ҁؐ;oJ) SvFH, O9d*R,@QB(gEf#$V3ʮ[tk{qPq7$,?ctYd8 jO0G"M9r~uI$S]KKqN",9=*ړUXW?kW?sw:oCrHhqTÆ*=EO'pvv9Nvg؃j TGRw ;ӊ">O(^CҜ!SJbXB;Bb3\RQYPO32kޗbcO%=* 1 m̊33~uY'},ƮEOEysi doing box squats exclusively is aiding the rehabilitation process of an athlete after knee surgery. <br>I believe that every weight room should now have at least one low box squat. Good luck! Let us know what you think after you have had a while to train with this new depth. Your parallel squat could very well see a nice jump! e is not difficult. Sometims a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the boxsquat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side potting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both ands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach andy went to Winona State. The Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people ps leadership. He states,  A quarterback needs to be in the weightroom more that anyone else. Everybody says it is freaky for a quarterback to be in the weightroom like I am but I know every opponentwanthat s only the half of it, they said with a chuckle. <br>Cael remarked,  I saw a huge increase in leg strength. He lifted three times per week and did all-the-way-down squats, front squats, benches, snatches, cleans, rope climb and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champion, the first freshman to be named Most Outstanding Wrestler in the NCAA Championships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> Most of our smaller wrestlers, said Cody,  when they come to college, are inexperienced in weights. All I really did was circuit training. Almost every wrestler red-sirts, like the three of us, in the first year. <br>Cody has proven himself to be excellent in Greco-Roman and freestyle wrestling. He is thinking about continuing o with wrestling now that he has graduated but it will be tough.  I am looking at medical school and I m married now, so I have greater responsibilities. <br>Cole has also done well in Greco-Roman and freestyle wrestling. He       "  s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfGWgw8HXhx9IYiy*:JZjz ?ڀ܏L_,_I*OI0T1ddb{RĀUv_lq<6\9) W@5vVbPEIlbe 3hɵNA{'hhGj.q8aBWqO+kW6Vk9, z+(4Hmi)ncQO\גd絎}XxPx_>qJ٪'k?,.ȿn(R^x}n(""?jn2u_Z[3u[>X_Ȼ]%H{wr~.0\EOXC.B?ڱ󵇗yt[WR7Vvpk?H:_ OZӸȤ_ZṅWoyjPP")c~k$hXh1!DKȢ2F Ƕaqn?,\71K=*2V;S80,]\ˢRm?s:2d(7t(@ " חkUQSéi=thd_ָV:r$o9.,^枥O6>ZW?zXY\\J =|e2ȩgUvӄ}1~Tկ}7Sez _Nݑ~~0OQm 7}<00nt1f1WSn͊эz(N}ؙ*GNgEC=DO8|NWh-sY8}wl,B\,G^wK ֐^Rג4>\b2lv /*..D7ͅbhI?n2z}Ģ7<xݫL6,Ṅچ*\PAaQr#+/3i4fȖU.n9cbQ:sj(Jrtrj7yng)qwm+& B=N'لc ?}5>׌Nƣ6,w.ye,̥15^O_pIu7)Fp%CqW۷CR ~1&1;1̟znra?tz_P