JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?k.>zx l1=V?. d1 yޟJj$#ڱ0$rqU8 b- 7zN#8 Et.0\cSȼ vbn ZcD%ow` {nZDl `*H;lnSG %8GHFc=ZOx '.ҵ.Oj,^ތN$NXfC%e]A0 t^`X$a!A~5|3Om?5X4X2L!=MGgqqzr8kŒohH͕qXTm*Qq<GPjLjgX•Y*\ZҔܖ=6+L)?4LJ̜0Y+jҁijvZa\zS-eK7M0!V/Ұ`T'v-d䲮xU'𢢂E3;*GgQ( 3ff aTgNj΍3ML#.ڡ]cFQ=;T+_^3^wU!3uNjQvpH$qҟ\b,D9\dRU=D #1P2Qn3j5nyJtW;SuҤ{S{]r5ҁ2/'FVJgҘcW\B*u$Ӗ]+%s 3SO9nԥ~<-OnM%wlD]zu(Ttw0p'SHڥŝJ30w3qK4gP !<75HF>oEg56sӚjEY/b@P0Su $>&^n? )+9ю8Č?Z7;wAjs<48T˓k46cNݨ 6㼭xJH nfLlOv=?.^#3-"|Yx-G~slIycVVRg'ZhǨOAu=mmIX9p 3eѷzR2>~*mF{t ښWV6})~XҚF=*rJa_1~+T|$0jGr_H$Dz{q-Ȉ !#.x2O9N6s\TX@L`|T3/}dX84B6rXb}H~uKq)Iϥ7</n65j @ fs4n#k R  *g:@t*U97Zu"W?:>Hwո (qۊk%xŴkŐhzL[]E(,n:W'9$Z3XX&&B5,Tli/-7Xl!zNC@ F}Z(tfɚ& Ws d?MCh|E@{SE,(Nv\T )fY_j㓌z K 2}Qj$}˓O=M_1,Uͥ41N)gՒAv juӝ>GVw>*)LTy) 3yKw$,RL`(~}+CRq-_rRPY皷L-#CeK #nQҽ8 G3ȮsZ-~uBGg*}Q+6"յAR?*̶4 ; 5H̊C4e^ fu',kg -N,~[V,8{U45q4ЫشG7y6)xO[¥XVkӾ^)W9TJ0Jw5"=1OJ>mVҘ^:<@A gA8+dQ\o_ِccCh@[`q1܎?),,Y~bJ8֊6̡IB.ZMԯzSN S'IT8JGai-6UfjE<D2 ab|@I:wtYwLp$V?0jȽ~ϦE4LgЁ[;b3"RG4+^1R)9?k`G؏'>&U)r G ug\j4#5qMF=Oq"'BxH?DҊ5Ik+EtzjWƬϿ\AXWe y6((V*,R]KuqCpON$a{ù>/S>Qb0Ap*P\{)k# bK1Q`dMg8)$sǥ+嗙}sO,޵щ L5o ~niKav%c#$a73b2xwywc1.!Lp69E'|D' E+P3PԘr18{K4~aO E1$рSvnUU 0Wy):vHtJV3 I b4[L 0jarڐݲd)X.kn==+C5(\)!If8PKKHp}Z2&^=>&7f\sW zW3 uEG?9J̶ UF"bx.Yr{Հǵ<8=(1zEI Gc֠ج皮JW Gy H9?ƃi` 'jO}q{Gk eJ 2F9i.iemX@SNHCgQj HԮD'$zTg BQ)>r7u$-"DaH'<Κv%''O1g\Ѷտ9J>&OL"W.SXO[GJ䆫)=?է_机ZQxQ.STڥz5!_K'TE'Q>S0JQwPjڬ"b:s jRV\vw9)hon`FGf W45]_ #L8j189Q̃Ao Z)MjI_LUEݙZF p?\BO:4_WV\j2 $ 9YZiV0b޵d"O;tic#PiK9N jk.>pۚAKh:9mMK|oN)pz5aEǯ)WX1HIF?*|;}N? ?5#v Gz FRiql?j5aRqnDZY>W@F(ڂ â@3ojDK.Y29H#.QW&< ErvPn DiجzӁ)^1=P7h\BW#%A-oUM FJ'9֘-(8 ( _M$)XP ۑg'm5lZCH#Қ,L4q֊(G)N$dQEĞ5&VSBI 6/Bpƀ;h@Hbg+e`r@쥥6Eh8ٹEh?;8~&ػ*23@vz*̓<(8Ivbd  F߼h 0ql˂_The next week saw a different attitude. We continued to utilize BFS 3 times per week but this time BELIEVING. We finished the year winning 2of the last 3 games.<br>On November 21, 1997, our first BFS off-season began. We maxed out and the results are listed in Table 1. We asked our young men to give things a chance to happen. Give success a chance to happen. Believe you can, and you'll find that you can. TRY! You'll be surprised at how many good things can happen. You must believe and commit yourself to it.<br>Our lower body lifts consist of the Squat (front, back, overhead, one-legged), Bench (flat, incline, dumbbell incline, towel, close-grip press), Clean (power, split, hang, clean pull), Hex (Trap) Bar (deadlift, shrugs). We did the following auxiliary lifts: Snatch (power, snatch pull), leg curl'J]ŲFc_SXK6-  }O'{tyQVv S$+:=$?ooDn>p Vm=I|+Kki|r>x7.J^$LHb灊+<g'OئsxE4-߈aŭJ夁BF3ے}{fo_7^ 5kU>@A8p?p"ɝK7)v_ǚHPKct$N?c5"$ /E B6޹˻'I<xn66GB:fAA9$ .7x#,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(?s back. <br><br>5. Wrists - The wrists should simulate a whip <br> ction as the shoulder rotates back.<br><br>LEGS<br>6. Legs - Initial leg action is to lift forward then up. <br><br>7. Feet - The feet should make the initial plant <br> directly under the hips not out in front of the <br> body. The toe should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-trough or end of the <br> leg drive, the knee should fully extend.eeded in such sports as figure skating, since the additional bodyweight developed from full sqats 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 additioal muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine thebox squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<r><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 o occur.<br>One factor that makes the box squat especialy effective for sport-specific training is that the exercise requires the athlete to perform a con