JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?"3ցoI v˨W5ىG\>'ap8[YA-tW<5o52۩ڼF}ۏAQjwڴ.~(3]}63.?.؁s8J[[y;8uqiqmgW-$f~Ad凙v=1$@H8(-E}No;3nTay,NN ~ۥE!)m7?huҷ*!IDk)рL]7+ kST実bgY XV4cM`P)TUD9e6*>vimPFv̐"8/h^$ϷV㍳הּ]2d޻bA85C""J |ʜi-H6[ 9#9ZM>FNvN YK̸go*?3wYDu %S 9T;U.b* *Cȧ{ 6IxzKc*IVVC5~m{q#q@[AEEm˕PkOLm&G3K;2Ctm4ZtO7һot H/Շ$]9O6Z50Bo GYc$ *xo܌WG~wdq \rZg7hi,RKz^Uh2|kk*[[6^G­#J:ihԳs1LvUs$ݒzrЕJ\Z\A94)vbFqypzӒ=8'8C4Ҋ$d#}3FK\1FX85 tӜE#;89 {Y:];NnKc,鈖t8laFKlH;֬n\CYsi7:f+ eP=*[hRwi82;ECzf%)*,ȥCE,+W ɑ?[mqGbo5xdx"Thխ4uw.kf-2ciwVts_D5J@ @מ") !<A'1-LGF0^[0/.Ú?n)eLDY[b0WRP5xdMuIɣkSX ܪCꧥ4Rv)L ŠXٻZ$lp*&Qq&Rob,J|݈)cޫ[drrSȃ",p(C Qprᶓ>AQHTȢ8XReZ@Gfgq^*1u~Ks T=u5)RǑk{#Ǡ& ~$-cJ?Ö*0ƸB֪B3Ͳ8̽K:5rG& Ā'Zt/R:UftNDZ'%5 ͬ2H#,~ ;7cqGk~5?+UaC3A˷V5FXy*gPj7 E v9W&y$1b8If$ qEJeCZ6hfoսnO{kuV>Ăv)=Z$22F;SkIߠw:CLŖ=HRz#z-W/ \T٤1YNoChPIju)z0ּ>G|*8@qQjd>]\~TQJg圑jzv}6Q"v9yU/v:+E4̝9GscZh_U扖Cz'#8 kEfC)X=r +25,HGl[L gslγ,q;ֿMΉwIEw FH#VƏHO$:d窚텣{{x -3Q8= =vDpr7.#qZ-Eۣ,a:G\eRa!{Ngwf _qX5]Ekr=*,j cxKZ {OX\έqsKaOlNLlF}Efʌ2~xE> 댟° UVqIYSHFA`sEPA*hU*m=j[a\% XʝR)tώUG_arvOjoNJ´}EjobܰE"ચu4bi߼j{ |@4w"iIYMt犗\MkFAy&#_›|ZڄbcQ89T+KOY9]|d "o/`ct?ʭBPdS.V:.;G}X`5k᷶!Vܡ Z-屑11k-YiI[Q!2@8k[;RgA"巼EhJ|FkG+AXk MÝ}j9)Ǚ" aN$ RvxOjfTmfh])1NTxi\ aj˶2xris\-) k^0&Z\q AZ*Zsnhw-IGElj蓥2zՄJ0rEPQKf]piz 0^#RњR~D: [8;3ZG[eU#LOw̸ )Qdi5Ӱ7^dJAA~(V8H]io/Ԯvɥ̸,e< AZtGp_Iqv0bN{rѤ"It 9Ւh\QHR9]vkeݸx°MVE̒ǁڡv+Xo[m안S]YR akFH4'Q3<.ưzҠ;U cU&@x޹9e:bQp nsOMǚ'-ײиU|S# vYY 9ɥH°"Ias\I $d+otugshmxgY F}+ѭANOjyuȮ"*.,cUgttPjמFFI?J̞s&G ;:.>Ă{?Zu6V]S9*.{iZ>a|E?eds5֝%_ =5Y kF,=zݺ KiIKf uQp=xY4<7XYƘi}= rXm|ms .cSՙ7&hxl6}&[B 8$ ^Z n,`%Z6ߚ'D#2YmU裀}5$Mg|/i"49y)f$[nQ+YhqF3[pi<]}{()S8\kwSa+@D]ڸ5m5ʏkwS3Z0αhݑVScU#d M]t.;ȬZ79=*50dO$z Vekx(}Mg"_)y&.m= ]:`2Ɯ-.HZjoK0FT6 z+j2r;QUhՌ|jHZ5*HAT!89dK&LvTUIs- NXcVfLu~[5N"c9FzSW@py,mzx]DCצ|$,n-nH c,p3ƼH^ռEKd:ufD?.+Jmm-f_i=psZz5eYе;rϺte>aux?uJ> b?'zfqk4u-D֐,:P-Q^rxr}sOol'!0>fk'F/+ Dq)MO vt.%Y r۔ ֡RWZОŬ3uVuRק1G(5w(5jw:Ocjі{W(z/[qTt(22*?iT~E$bޥYe ϸ<ɜ?Zaj1>$x|M/tKtgb?:hB6k{"Y9`B+usÚƂ|,1‘7)q{X`02p9Ɲv|$b{V:]۵H]>=+O nu+ɴ`TQ1\ sb]8eCr95GM֭ӴC yec]5I$Q'{j3gBܓıZNx*F{P+Ŭ73\mA_+0 X%瘪a"9'\xG}A,o Yd+6 xR](>lB8>Qt2Elmu]vIՒWI9s֣)}kgj} Ғu ++^ٚK`T8N.<? dC؆ x1zV8:d_@>;Ir+*I] wKIVp ~bZԖzƣtvY]$ bp /#5?2j]_$f=~n\+}Ic#|RzI#i ]C.3G e@HQRۮy'99zk24fI)gqXt<41gc,rI Sԛ,94.F0k~٘<3:Voq^GM< t}=tAO׽J"{K`\&wrzm$SQWdGOԊHˇO\p3?j*@p;R2b\Mfcb4G Ê:$wzZVq)Z϶uXTJ.\סcjM.O!a=*⥔ŲSs??|b;f*NO"S@:i3Fj!s)'Jif;[b4R*.}E+9Υ-̋-~v |ָ1a&C]ZNSک+#-I\%aX[ѫ2X^#mFEEx!=GJ#,kOpsޑpQuaO"`(z}vL ~P:G?J(`wҜ聟Ί*U7mw+EeGJM&:b*XDPy֘έˇ(uz(VR$8f( j%T*HlQE.qBI_'H[(!#tS(EFۻ7#*(RQ@zf)?Z(?ut on Tuesday. Thus, te Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Prallel, Front or even Half Suats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcom with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the klate protein. <br>Withinthree months he gained 25 pounds of solid muscle and even decreased his body fat by five percent. Nelson says his goal is to add another 15 pounds of muscle before the Olympics.  I thought I was overtraining or just stressed out, says Nelson.  Once we corrected that problem, everything went back into place again. I have more energy for training and I ve gotten so much stronger this year. <br>Another priority in Nelson s training was developing muscular balance to prevent injuries.  Adam s current training didn t adress muscular balance, so we worked a lot of antagonist muscles to the shot put, says Poliquin.  We did a lot of chin-ups, fa bar work, and a lot of work with partial movements, bands and lifting chains.  One reason that lifting chains work so well is they are one of the few methods that can improve both explosive power and maximal strength at the same time. Adds Nelson,  Chains force you to continually push yourself to accelerate though the lift, rather than keeping a steady pressure. W used them for core lifts such as inclines and squats. <br>This will give you n idea of how strong Nelson has become since addressing his health issues and using these unique training methods: When Nelson started with Poliquin, he could incline press 385 pounds using a 3-inch-thick bar; now he does 525. <br>Poliquin alters his training strategies to accommodate the requirements of various field athletes. He comments,  The different implementsrequire different amounts of force in the force-veloout two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. Te bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I lZLijtgOl) Om^U}B8C$1q]ϩ3Y͙Gĭꑻ;LZݏ́/щ#'oRwluAz-nTDu{k.n{|%>fYՕ=:E?`X4m^֋.$$b+EPr,RZ^ ~,Ո۽V(3!v>p~m?vstiM6f>P$pq¨+Uݰ'."BLqv]_,(-U-Iv=+_Զd?؂=q^%oe.X9?o'|17MyȆ%#֮z&AioW [=w@қ=.'ж dQ발$oj'L;njZ'9ay py#=+{Iq,Im.{V.7њDѮ5x;@+X2Gj=jCV3O"F}`Єul37}&x*~ǚUy16Hwzb#q$ST]G m:*HfGMu+'xhBdxn֡'wp:QR9I7 ֏FA4koʃqhF3.f@V29EQY[4s4J`Hۏ5yoKy#{hdt@̛z _R%"m%1Y#}x'gmba)>A8*XVnufǭ&bҹYp.Σ%H"CB3,<^G>Hܪw?^á@5.氖ԼƠ@s=rkV_ͦ\bV`9d'}A fw1e+gv㧮j.Ib1|.gPk*P-ܸqz#ExKxU:]wqW:eu"u5ji w+BmY0^Ӄw,RHH +1Yoz觪L}GVꖵ#!<ƙtT_?sRl7^2(5VU*ʥ!\?C]5vQTti-V=5J]G()ҡąLs]Ծx! $}Emiӵyan#1Ԓ0rݨEssC]Fy-!xكnϯ`*yq0v{ɫêihUv}VDK4q€@RU"zUVaUr+BE8*&s>h@;LQVsӚ)3̎Yrj9