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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*T2qԄ(B8YfR=ht;.-ch Fjдm>c_9)) ?1<#WGVnq@X! c SJ^Z Cѕ:(Z2?!4SܟhE "?JLwBt(EcS (bQ@ zRw^PfSE4QE-Q@#mFEEx!=GJCharniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked is legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.re struggling, they never said,  I can't do it, Coach.' Istead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and ptience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," sas Mark, "The weight training was complementing the swimming rignd them long enough that if they want to go off on their ow and try something, they know to come to me to have a look at it first, says Alejo, who often encourages players to branch out on their own during the wnter with his approval, that is.  When I design a program, we sit down together ad go over what makes them tick, what can make them better ball players. Their input is just as important, as far as I m concerned, as my knowledge nd experiene. There s got to be mutual respect. <br><br>Alejo s Challenge<br><br>Alejo s as much involved in coaching histeam to a great season as he is in continuing his personal quest to integrate solid weighttraining programs into the off and in-season training for every baseball team, at everylevel. He and the A s have already accomplished much to that end in the five years he s been with the teamZM~׿tG\ӚCNb@{[ %_Z WpўqN2dcpc69;      (Jaary/February 2012)
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