JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QHJJX E^*D^ԪSi9bS@NNUm?m.ߘSJF*L}:RcځRmcP2"(~ߥ}HG҂>Ґ!+JL)_j )^ixz(jFZ𢜫ER*( 銑SJN{T7W٨24,0Q\.K{ ˔1цx+\tkgxIƅz*c&Ǥ;n+>"iןs.8볆X"Y!ttar h~aҫ^Gd2GJu6)IO?tTߺ0ͺmg?*.~]IDHɨ\حZӯ,zGNxPL-NO5[A|~Y8W5Mn-;2* *̤E;c 3\u^\'T\q DK/0oxOaQK{e\y>fUEv`Ey8\f#6 Ydm'qӵ{ l3Es Æ3)xJGҀ!+ yEJښ}($ئsax]6lZ)Nv͸5Mƶ)m&yɮcRl",1olQ|c3ҵ:d O(4TyM*uFъMCW{,TجGLH62()SGIe8eޠҹK>&1t^X@FƉb՝?%g\LhX/$]=vQ8?k\r #ч2" J@LeZԊW]Lg+/Y6G2TM]<:MkwRGc[4MvB/v=f$n scqѢH>D($n)^\!أҨ͖9>JtF=;ɕc9@FLcq2R/ 6@OX69ۚ-0 AI ɑn03QUk6ols 1NZ%*0تSKD6O&lIr`^%F*\sJHU=k/#ꡗ*q]'_ZEY=oʦӯaTeKH+J9?$h7pGUKf&y_p3"bw&0)Λ8"F=*O׶=IO:f ;M_b+F:KKp.>0+gUEWx{ڏEnRkf90ʃ{U{6ٵEĂ,aOu#c%UtL#gd FM<ס!IIlk2*jq5_jXVXZJ+T#}Gr EUεF$fS$_.9WO_(~ ?OSi QJqEY\MAa]:k8 @8iI] 9 U-ykK.j0O d{ӚhoOT;NxzQ}QxSƚͻt,B zIhLdV쯥¥>vE:>d^kv~ڪ G{LaE`nxc:Vbp#\u(4qGv,a֮=4%Z,QhvZ{rOSPZaf"&x\ՙY!cG\čMfBXx^d4 @cGWٙrKu5*|">Ae~Bi'$)nWg5DizN.Wmm~+%JĎRUFN.{I}jn&C: 9&6e ޺˥y2&iHM.|aE?W2[ J8G We!xӕՙˏ^yF8ZLȱ85i4-,#P=OĚ~B>6ۙ D︆{L,Jh-$tZ.x#Yo۷""~+ѭ|Qj)42 yR>\҈<[ 4(LFD+zu-S_6 #CMAxd5iV$*(ZIka{7 ¹T[w\ڱp}ҊP>nUqS/CڧSgJ\;HrwXv۾N>kq,7;6p?=5:2&9C\̼cϖ +So}"GreƼ?AL2s#^\4&0(׎ѨXB}NEO>gM4=`BV#3ZW1A GdQ/ hX3/c";Ect4D:|` Nzu+Rw2j"tqW!+q<ů## MrzF/͂AuR-i{,RTkn—o/4z`qMmH}Q|1Rm_.vnN]|V6j.{E6"RqpIy=٫+R>c,?|UmmR>5-flvqU'oH0@)TTmVd }0I]J^εXSO?JtjucxɓNmO?-՝s]?՞q⽄>#/]*#5}nIjOG1[Gr|t뱵д/>wч́`W[}ՔlA$sP+d`:+=7Q$έzsI=)Acҥ 5=jd `1\Uݺ]Y UpXuO?G?e7$֪M7B'E6Z%6I x-؏ ٢iT?klUxoux4i sɤ4cs"5aҟ ^}PE} 浴,m`S;jO 54{ Q㿊|k/_z}^mʩ޺Qiz=( yt~D}Nepy}J\X$ Bmlſ*n: ǥr^0]n  TԧYUpx![-B)@'i J4HK08*ODv*:O08=\[wT~T:ۃT'MH#8'{*h@=׮ m\.α]p#К)_!{2dԀNJt"Gd[ 2Y1 5.JcҴ>k#5S3ޮh3b Voر$R0t=N]ҰA:W]Mecpƚ4p/P^#ϟLQB/M'aڜF`&ʰ$ޯ'vf#Ҥ͂k^f#1Ĥ>FsXzZ&9[bm+^y zdWLcT|ʣ99RA?_< FT]:OEm s+ڣ0{c%,8Y$HaF*;q\+"b3GR Qrj8杍WMܬpx>w$W?/ע)f;k .#<苃 ]6)EuJ@:|q>AdBZ FcX*ްA+ׂ؛?tMs+4u#ӡ~%*8j MF0B$ƑX|cEAQp ʦIzO EdM<`pg'Be}ĎE2)"b7b6Y4t"OxTHIQ<'sG FJ.`ve& ?J%>v9nfm=ˆ@wN=LJ|-gz0cJP_(K^~t?Nybx_Or)U#sH3a޷| 0tI#Eu70v=:uԭmP()JweF ^i>bWq;K1mI(n6},:)+c!!R8uInn" uKy$"F@H#޸CE mcZVVѝ-eqip9Zv0#4g*?q#ҊwMK⚥x:2crn3*E=sN3K3g)V{*cFpTy=aWe0O1f@==I{ekXĞrlwm8֩h+\MgJHIEwѭva8;n\\b.VM[`u5oEhxC(AqVͽXK#r#؊#=k^Yxݴi.Dc@qO5Z\Jb.0IW;Խ-.U$Tݝ]byP$ mX"RO[ CM¡G;N3ҕX u)UX. U@x&^siָUaNH-ZI5(E+z$ÁZ:?k9'G9܄dUUKMTl VR1\]KORaQnw3/lרp<^dXhv+U*f4; g 敮>0^B`R7rn=LV+8#h csާCLe)p6p>(0~VNLdK 9>f͍?)ԫ1c/HgV2 8ՔW%@ VLcM 3i=@'j'8"7GV[9lDOSUsǥG"Wć֚PzrOi'g͡Ebn52+x?DdHq $ $*E5,H44|`JcUO~]^pZ)i jJe/c~"+rHrS 7*T2qԄets of 10-8-6 are performed for many core lifts.<BR><BR>Moving Beyond Nautilus<BR><BR>When I trained for several months on the Nautilus machines in the early  70s, I was disappointed that the exercises never felt  smooth throughout the entire lift. I was told by the gym instructors that this was because my earlier training with free weights had altered my natural force curves, and that extended Nautilus-only training would eventually make my muscles balanced and the exercises would feel perfect. In reality, I believe the problem was that the machines I was using had force curves that were designed on the basis of 1-rep maxes, not the multiple repetitions I was using and the manufacturers recommended. <BR>There have been various attempts to provide appropriate resistance for all types of strength curves. One former Mr. Universe and gym owner changed his Nautilus machines to use circular pulleys and found they worked much better. David, an exercise equipment company in Sweden, designed its machines to adjust to the curves displayed during higher repetitions. In a David leg extension, for example, there would be minimal resistance at the end of the exercise, exactly opposite of how the cam works on a Nautilus machine. Another refinement was isokinetic machines, which allow the athlete to perform exercises at one movement speed. With such machines, resistance is applied only when movement occurs, so that no work is being performed during the isometric (pause) and eccentric (lowering) portions of the exercise. This is a major problem.<BR>Research has shown that the eccentric portion of an exercise is the most effective type of muscular contraction for developing strength, and eccentric strength is important for developing the ability to control the forces that occur in sports, such as landing during a jump in volleyball or basketball.  Also, because these machines only allow for one movement not make the Missouri All-State team. He also lettered in wrestling and track while being recruited by Stanford, Michigan State, Air Force and Army. He took the ACT test three times to get a score of 25 which got him a scholarship to Stanford.  However, said Rob,  I finally decided to stay in my home state because of Coach Smith but I don't think I was coveted at all coming out of high school.<br> We did the BFS program in high school. It gave me a great start here at Missouri. Strength and Conditioning is the present and future of athletics. I read the BFS Journals and I remember the article on Steve Emtman (U. of Washington). He was astonishing. It was motivating an inspiring. <br>Rob redshirted his first year and played defense. The following spring they moved him to offensive guard and he promptly started nine games. Rob's sophomore year saw yet another change. Because the centers graduated, he was moved to that position.  I've got lateral quickness, Rob avowed.  So things have worked out well. <br>That is an understatement. Last year as a junior Rob was an All-Big12 first team center. This year he is a pre-season all-America. There is also speculation on being a first round draft choice. Rob's got it together. He isdedicated to excellence in all things. Rob is a business management major who will soon graduate. He even made the Academic Top-Ten list once with a 3.58 GPA.<br>Rob approaches his workouts like a football practice keeping single-minded and focused. He believes in Coach Smith's motto,  leave your baggage at the door. <br>Rob has not missed an