JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֟*{y ,z"EjR孡cBe)gֶW͍$qYEk-:?w;A'+5׿O0p+%[鬵M$ mH\–cl?CZ#d_{ KWXYe\r z?|Ix'nvr)OaZ]D`*%ؚFHJl. gڪzTrzVWgCZ,tskm*4漞i%} &4Akk]F9t"m$\q隇Ui+]t($v]eW*vzՏDaoʇĀ+|v&n$Y?C]oco)|$bEwI{elZ_PDNyVc9X#tztlHp9S9RF9L%~GI]Ue rGQ.$g^ƜȽ+F¢t HN㚌e47e/QO'JXO#T\]FXMv&SR.\{NE; cQup =g]YNzi[HcDboa\,Y9BFq*0ح%2,+XC nX7 'w6ҭִtڕRw-s}8cjF(̡'K7B\uϧBTH!#M#+~+]fP2Næw+M'W1uבx z9;"u<+2$ݏBzgt5;<u"LN~`3V[o5rHp?Zp(01O5_ x۲[#c_ZEh!|GJJ};Pvƣ<:/j9P}pFJ{Rx(GrRC$Q 2ӣA_N)Oond'rыfZLvQF8FO3!Y:s`u-DwDӊQEn3Q/:zO j9*\ tTabqr9hF6Ƨ!=CV0}J\{v -[|IED澅#۵xX|NHh՟8&V&kC2A+о Gʣ!Y 5Y#oE)T`qֿĄX>9cǪm+C,SmYz[Q!A^[jRKsֽgᖞ+n" ZI )l2cZ8GK`IIGхb354z0$2}}91#G8ͺ+NOOG:TEeh=?E>tBi,-lc>a]T-p0^Eè[_bmުO5~EclplqZErcsU8;vZYKrr\|ɂqNv|Tۨ#n3۵ghrzUc !.qڮG v?N,${Ϊ;SR=?:*J6$YIr:zחC_Z`0vƣM"g_:GYxzhSgFOy[? P~CNj_}Iq\:Ϙʼ;K_F{ec?Jё@h~TFcښcV~? ,vMheQT2Knv۸qE.D' ҈/q @ úזYj jv̜ǭ{m鹁$E#;sytΫls:/E'WteFǀҮXjmU;W51ҺR8ڹ۹،|iү<7(`9*~<Iv>^)DYqI28=SY#?AZWeDS4@mX47qyWQp}G4I]iKG<I wWGiF =khW<XҪ呬uth^Kq⫕P{t[##ּs,7$,L(]g5M$oF&- *$3&ozS6VrSYŔG.ZINk~&4+^ ݁5_ !ߙdG:N&6 (ϵi63F}i6i}h5g{l; V]Ȁ"a sN%vj\i`dj9wJ}Kk73>O0=xRkWowke" =[D׼l!,LcΌeOsv*ݎkZMJC:i /V|ezECGOx~WmɎx[MOrC:ѱa%&u8DžD` {Ov8I)#'f$ x浰E݀fq!Ywu#ǘNH,O׎+ZwFOc/F]% ׻5#?x6ĬGM^W->;~#GVQS? _õMGϵ3JҕvFjg>ϵ?wGPy5rEK8޸v:$ _): nIqZQ'1_Cx x;N?ljZ7LyS?/ҵfQvAqƁvPF;vӵ+jB8Aݨ)`Ҋ3Ep:"II0R=֚lD$YwoJ|+,pkKTqzөZ\ܑ1A[Gsh%- ôj=Nkzq;w#&;H>.arG6#RjYqJ8#)ʿi 'SƤF;T!sj-¦z޴J;oRPI9r+"M>)$g 2{9nYmP:=qYw!cnb^) ѧR.*:r`-ܟQkϝud|?pnT0^NN?J#Y=vw5gM:?fI &xwNeƬڼ6k<&= G<|ڹjhug|IK7 $j5 kZˎ\t^n~f'zNM27G/,Et:)rŏB*#.q5bkh8:_~#xY@rNޔRDu:}-ْ{,vO,+65MSYp{ؘ85Ds+3Pڜec+iޥZG@kη,_-@Nٗlo^JQ{hgAjt*?w zWc}[}tuѧٟ$/HE,2rjm^3*!qH^F}! \S^;L0fHna3ydFƓ$ds1Tb9){tL͎Tm%lh!VhOaFiT֒k?هy?1*!-\UCiuyO嵆hmml$-zQ ;VQJ*̧.gtt}e@6O ܿY !8@XҼId==Z֓wl$s%|_ۚFw3+نj[kbF@5KUg8Lbz":&!X'e\^nݛ*mA+b =||{I5ZVa91Ä I}Z0ܟ4$*;vdגE'l+`AֽX֡4+o洅LKj0lJP}zS4>^*J%SJgӐ`Mͭ7Ssc< ߶- J) {R!S*Cina~XOe$:*#A#2>KGMrzܩ+5?مǪ?Nj,֓lm9֛h:X[j q,Fƺgxa ^s҅pA z~)&71tzKDtҌosyn;׏@c/.]zA]=ϋP:nx̏7IKЂ1\2فuYj$Q {$HmSkQbӂp8E&Uls&o> S>o[\y.x{z"ZkSPx3,xgfƬT2#s{4ā6Q$ ~W g 1kr'ũfPpp1E^tdQ?7?ջ{ N8VCCoIۻ{ %Er))&ĺ2|)wMq%u]S=&9(XzEzŢQX'/-u %%UI\]58mQ|A~Z3+խMsnP{׼i|6q0v'dc}AkFsC{S;s%3&p(4d,| * bĀw/:W3vAׯ l:+,u)1h6d :;j&|GSzTո'N:|G1׽?Jcu +oepwj$dY.s(mj֥EUA颌c;^AǶcjI,^caHQF8uKQr62nTgҹY]9vIpԚ Q'fMx3׏|7-$SBҠE%`(քpIIѱu#F.00 ?Jȕ'}䲱4 f4ckdY  qQ C<}*~2)$,J(Rkp =~1PzQ%¶F3Vlt渟$5H`Ap'⊻6 3h%:ǏSYۀկ %Xr&ԇD z ?v6ZFNF `Qno>XzVn>IEյa2]:6欩V \ctq{wZֻ<m d;wcW;i7`VFN뜮OҸkRr}Hs&٨l\f]RF`ߞ :W{A'Z<0 q+xб$竫-byo'ErY[`3rCq,.|9eqk[դԯCgVlԸEV(* #ΟUG*0x#i-Kme&NGT9ӑQfXlH3J, d=j!ҋϽqE1LxGH{##rߙɫakK" {ERH+T4ʔ|\$#I@)QJOB)i[SP@rkFBYaE#YTa[")_m[C"T5O b+IFО`5[{<7qj/1m;G9w(IhTXFF~l۪4QZf'0ÿoS.ᓍm1+C\wc ^QX[6oC,Eh1e?VӘm?*նR(anEu4ؠa`x5VXCdRBOR(nn is especially impressed by Garrard s coachability and positive attitude, and notes that he  shows up for practice every day wanting to be a better player. <br><br>The Numbers Game<br><br>Success in football can often be linked to discipline in the weightroom, and Garrard has the numbers to prove it. He benches 320, squats 450, cleans 295, push jerks 319 pounds (145 kilos), and has a 31 -inch vertical leap without a step. When asked what his favorite lift is, Garrard replied,  It would probably be the push jerk. There are not a lot of exercises in the weight room that I feel I m better at than a lot of guys, but the push jerk is the one I excel in and there s not a lot of quarterbacks push jerking 319. <br> Although he weighs more than most major household appliances, Garrard s eating problems are no longer a concern to the coaching staff. Says Whitten,  I don t know what his bodyfat percentage is, but if you look at this guy without a shirt on, there s not much fat. The ties the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have well-trained spotters to properly place the weight on the chest).<br>In certain sporting movements, an isometric contraction in the set position precedes a concentric contraction, but thw,p ZUH_ ?k gjǟeNQg6`-׾гNu5\Y3YMZ2_&E3WJR2ڸcOVJ{mlwsUQZ}V>mEtH]WY ՙ$?mqvKo8:_ҍO7Rd&q _+xLٴ2!9-ňo?+"ŰB!] r=m=QT4FmxR@Z-!\5H1G<;N=Dy3Xp@x#؏@;E6:ET@夀KF#;5[yQŹ,'Voa $2"8wUS&#w~놨?FX:׷8$ɣ^N[@tO^0F_&* nuyk-+qc|,J3γN\"PV4`< D-r-JN]$ ?0u˖1֔҇בQP=qkIgR+cjisQ@t*EC #IlU<ϓŷ SgO:Уc_6N9QaB{e339TWB!^3世,ӴSWKfߟk-/HL@Ff+=&MCi{.n*@a 0'ңMW0۶]ʵژ\vꍫc CJ)&Cy:N5C,-Ċ/7;}o-T'6aTG5 LVIIdiX֟8Oslo%Jk0J!WJxWf-*+ ŻZ=@4Ҥpш;e{ 7H2:c$Ovixax?ͨޏU hN*JWIZW/ p$(afyboRk%q>r{ڛ @~vaū߭1BhsbscC!0W8rGgxQ4c3 Lk/)& 3kz.ݘH29KnvRb}\)%KB 43㎓*U1S9P>:{~] 1g~bs[\LH ]8T,S 1lVc=,3 S?u,jԫ~)e/j+D2kxHWlݲjqQ8Ue-֭K[„C}'>^O>ו3¸k`Zzq;y#iɸBe(ח;36vxT0L