JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? vo$,ݻ $)Oo/ nƬ"3wD DpFy]%N]'>7yyP^Ky^~@=}(ϢDm=0JeYc7pDX+!Kx8 Ҩ 7 !㊙bіjtVt.vOŠ̾XDn$ 4W[K V&#Am )΅rƪ BIk@3z޳lř} "W7By^殬 xb>弜I8.#,/M&̍bF3'ߵrU硇PʏNhB[Xęm⸽z$K*FO_J-VZ2ȸ8+|qyc-$S>&J.G#]Uu5" ױĚю&- ߝq e9sJD0I@'7tJJuث+rHTjA,o5i5e{qCG@pzOʧId\˒x,q灁sz20M.ܞ(@ or5{H}s.$ŀ>} b3_N\ zDpOd]C8Z`ZR0T[xgA >LnԼcqESߗ.'A$a?9@݇>dW?PN)Uyxp>@fQi.d c֥l @SKoNJS`Zp yt"WK$P0't`J vBukAƒ:+?l*BC;d[N~yR%g)Ewjs_A^hģ,#U.ȭ!q#,y #j0H*24*=N?*G"nV%!Vbx=Nyh$VEmlKopJ,y2J^ۋiDY`p[<'gDN,]JrJ=o^4[|Ѥbp+2%/AV5,GB-RҦIy9FjeXJY =*t.tz 7^t]ekGG4E>Ӡ Co(;'IDe p5`QjG5KUN2+_B{(yIM^HMF[AWZ˿Q:uijac\OM6ma${wDA): NId)ˑ슇(XqX2áPSV ٴZI8YCBN;bA*ޓ(T o?nySJ;Sc% At}b:'N: V%Pz+9vUJW! 8S3 H$/ظggZZ>҇JY=H=>|[2R)[RQxkqJԖ!1EqE2OE_žs-7u; ,glo>7{_21qkr"aP,vwrT`zFk?*inKZr;TqR-pZW.%ԡMH[fԂ?JOXJ5/`m܃G:%U0Jǥ5UFe@.Gqҹ3#NB[b@\RsR=O(&:]M[9jI,ϘSQ5q_ae .Y7Vϯ']m&c,ÂHNљG.(îvǜpHS<E  NAzh2tETSuz<\GlW/∁>D{S[h W8;o =τy`qB.)-ι|)ԨgbN7?W=ęڋ'rX"y(ċ-K,[59Fc&}2S'W\e]%&_M W*h `1vYVwt#);u2V%Վv faRWuWi1 jR{nKdN;G*kQ$Z#Ztjy $~5@Z&DR/E,'rIFw_io5~gX٥f, I8I G:w'1f vi#Cl-yǿWy9'֘hr@^٦I Vqzjː7`>cs*NzS(O%wm*%S$gҟݽSLzRUi vp!rmo;QkHw`rFOkԥZ(ʈF?g5WqI6:]z)gIO<ɣQ԰/\R ?:7dٷy;"xX@\ffmzWms5T| q2)IYOs޸J035;yvbb颌AdÈc}ӵ]o&ACkCI-uc5]aI_s]-$Ė=T cI 5nk]+H2?W4sRƶ:RE {T j\Xb?ʄPA]hS=ߥu~{hh89)<ɷd({AVl|Zy9ĭa0J3O UiwgtoQ\"*gjCS/4{>1 y4 +Ms-1\3ո3x翜r[h*֭˝kK9#<\uMpn6;cr[Db5 裊b. #%Ҋ-)oKYJ+^vM^Hn5wu= =#\%CcWe뛛7]6>ѐC~)iņֵS j+݇lqE-S~g`ըĕO)]OSqJIթ]^si>`+\9!uvʹBC湰o+6p^ [;Rқ/?'~*KՑ%xm&xONHwIYT~f7ERh+ip@;W'_K?*8Ia pjZa'\DpJxA4gL⦶F MBz5%fT>{DHTtCQ|7zܓG'IQ4cp#*j#Q菘qHH#oCW:Dzɏ*սۤc0?JӠBѹ͇7D, ,0sIi21_}Y"b-޾_8'b8s-gCwF-4f,+$̡=x\ Śufl1@YS[lP3]T\1T 1A@`)Ay4w1FU#@>٥ m~ΊSҿ-kEEKqxq5#A֯48 u ?35Dm9#2K~SXWfdDP(oʹ[Z3#`z\Ͳ"tS|D%Ǖ 'Km4ͥ>y!.Wl #>C5wH֣D+˖mtZNji]H]857OsJU>Z7\)wr VF{ 5y3-aFO?ָ{-!'׊ᓱ.}q3Hœ#~¹#okeI skcҮ9'c#b[ a9O=i!k0^ppiy`x^xpO4sގz}?w>(J!`~ՠCnnl䕎А+ȨeʝB2ZflB1O$n8?67t{`9z. —F+>eΟ%REUHqB964o '9)87Ա"02ܟA@sAE'9 *7ҀR; E(l0sPZ]ץ&z@4RҚ\րI❎O4g44KL~G5ZGYFd*<+t98N(aYIInvaJbZ²la:t=^F\Ek,dt[hr$P:Gm9q5Je3^1Hy\kwE!#4 zҐ3^խ+o.JfSq̸M(kGmDZ`:V8aG_30f/UAá憫9+,2!ʰ5UvNCᢐ`rרݱYsrYH#[/0Jf52Ej7+U%c(S"eya{Q{k JVg*7Z]1"D8KⳙA(S3(Vڠ{S 8Z2[wQPs4RFO̴GߎRtP3N fp18Z z^gGӽ:ڜ$9.:y >GE=~,W AS8PT's]v8tLd#}+oS; 5Myǭ0c'ևKm݄SIut nj¹H ֕Wb]9bXk0x?\*83:z !P@G߸qX'h%8u}h!1Kg'I'#@'jLu94JAA]Zr>N (0mR*ҤDL^/ 6"mnp=lDҬq_ak|+e  <Z%(8pwG ÒZ]\$J<cUԴuk m.Fby=k4k6ww㣎X% #ܪ]c W]26y,z8ו9aux+MRjFgC9A ɥaMc@@ҕJOZ %(=z={֜ `JثUl af7>=2Gn8?W4Vʪv ˴ִdգ jE8 )کGKj>$ӐPqsq'XDby\-ޥq4>z-7'72vQSIǕMIQw;v5΅O5ޝo}g5ѯ2mp8SCYƕ*{GsaudԊ)1<Ìӈ2M9o i ?91zm w\X0V]D\Ot K>&Zd<R7D~vބ_q֊E0'#8JC׎ ^i9Kc fc4zfbx=—?OuOaRjԋ,!^<]j 1L %ƳMA>Z#K&)=kmI|nA[W3/=l@X@\GĝN(e'Sx4+&Fzֳ>t6Yjԍ[ǐQ1ޜ'"FAU,G qQuu9<Rdt֓9 ҚNq@}M=O=c@Gz( #w{ ԓK OpRs7 2vu4K)IWCM6s+ғތ0)-(E J\9:RZC@#ScLKu"L} RHjp0>ωk Ec |eiv#\&F9_=,zZRWRqCR}N~)ITʹ<44p @9=(ist%NEJŠdqPbޓC w^HzOz0GaN=?8ZSқPFq'zB gzRS[Ԁ=M8M'cN_tid=jGPJf?tS{@$tn1K'SA(})1;v4 Qy7UjE"j(he athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities 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 pring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, eve 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 te performnce, 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 t2buGV":OnH&BX1 U͞3&2ysFoiZ ~ /f$$1xv%5fy1\ͳw-'thݎ$|l~ī_5+de6N&] b`_ے9u9|W=sJ; Nr7'aS6v@nD{Pkm2N~dOV9CN#Zw9{%eGA`T}d;Its!g.cTP<cvTӐ v#@v D$ v;p@: ٍV@4 P5j(0 bNjVrMqKoC8#A6[fv߭P 4ȭ)Ðpom`ڪW| u,b3SӦ:Y-{a>{phL#-$\ % >qjk)?ˇj՚bx/dn$,IcRے|s#1V/G⬧lcT8j QkxbiN1JW R i_ɌWHei\֝3*zuΏ(=&1}rYC Ӎ<{֞; 0mX"KS` jyze4$?>C_KT+zP ;qPT֔\0Ҟb } m$1]HtU&ᅵ6(Vf; y:@4aZGS®vEN#d3]DpaU}q%D}#_??}DHe#b3',/^姐uWl~_|g+mN6/z\׮ǰL48Gj1銈,dO4uD+2sU=%da6lߑeQn'j鐜#-ɚ'>.iU0Tzޙ"7# jҕŁJmSNQCē8B(bޠ!\SP,*‚A#:q_b|O'nNsu]Bv5$?Oj}O;c)G^Ǯok/o(̪(fR 9)fgzb/;Vġ:nNW͒v,km2 1'tB7Vrۈ-ܷ^azt+XW9lj6||D"I"'3$s1.Hڅė1|G9wuN%nEc [ӾAyǔ1@^x=SO A\T=:j dPEUu I3W ?WgoM*WCMV>|KhjzF-ɫamSwK|ϩ~ZGܻ"Mp:6zf4`[~sAi[Su-Pȷ1.@X S.dSIBԃ+Tt=HEXۯjo 8]$RU5#-n)0'qN@zm#WI%\kщUj #}%݅+ZYV?*-!㔃߯epT 0O0 =K` YCōԼqUGkhM4 K[x}tt UtQAuՁk1⌏*Uj] ۚB8}X>Ov qwRE.9q 2/LuXgg[ {ڕ