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(nreatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Chaleys.&nbsp; I like to go fishing and hunting but I also work out on my own because I think it allows me to be a step ahead of those other guys who don't work out as much."<BR><STRONG><U>On, if he were a high school basketball coach would he have his players weight train</U>:</STRONG> "Do fish swim?&nbsp; Of course I would.&nbsp; And, I tell you this . . . If they wouldn't lift, they wouldn't play for Karl Malone."<BR><STRONG><U>On his teammates</U>:</STRONG> "The guys on this Jazz team mean everything to me.&nbsp; They've made it a pleasure to go to work every day."</P> an individual sport. The throwers could train themselves and mabe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challenge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and colleg A#;)j;o'b9JTbY}IfXZleb;UV4Rrv'8̥U@P; H ldN6?$*z2Ё60<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\2kt>*~n:_J6ުg5]U+kV|7Om9[ ׫G]H.6!y+H.7L+JQ.yl|`լaHi+Q}ka%12sh)Lc([p:m%zmf[ ! ǖʧŁ 6գPDHk7ff6p:$*Dw^+Bw8*kW4 Z}֠QB gE4}ztaXsl[ǾG`y0si))Wv/4E}@V7ZjP+B"я4"́.#F]ԟ"V$US3WM<4<8r $5X~?KȓPC w-/. I2~!F~7 GKB{vY9sā^#דr3:^%̶%z B@~3&~nj7ؾvqagom,Pėz9%d`U!ww+A+=h K/зCMÁ+٨qUk?T2Zdhin94}I[2Fo䣞'c=y' D#V@|a,Tӹ9˧_Rit(cDDsz|}>x7Qnw [K(h[z H]