JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?E;}2voj/Ȓ@G淵7$FLb[ڃ+{T$KEC淵/ԹrHJ g*#5 "QQ6T$5M1Q XҦ)^;E 6$-yREr2j*5K淵\(ɱP>QVqP>QU=Ċ`=iG)`})]ڰVM )c ;j4n\sBɵqvV,fAj<Z%S Dmܹ 8֜Wlcޒ[|¤i$Bm+WwbOHh8~ѻ#^VDJ>a5]G*:KAUzt*XaW*QzX(9b*t 9qJ7BۓB"o8?. U&:; +kܱa֭b"jeqܪ<%9RFB *ifVMI+jh۾ O4= 9agPr*)IK*H=k>iULI[qFD%1ݔcB/W $x'^yΞ] e|О85ja+ k 䎇5K [Rqc:m5!d0pzӐ|SKVsMTU)>d~⚕qVqUe`:rKp**i$0*0 8M*7U2/*)G [Uj &B956e*$TRb,XArW=/SS7ȓo!δqFڞD>b[m8 ȓZ;hC3?T5;vHĻHe[qQ\B'TNlFY8G 0c/`r*{I"= ⫓^MY4z[,ryLL :(gU\NHAgFsc4j四Ikom,@tJ YO׵3ίV[*:!M^\Mئm،Pi&656njPl6Р#ǓBUݴm(Q|X#ecc"bSKX*MSqF)IC1F)0LSIn)Sbχ̌ i wxKUx.m!9^~6,KK[y՞8j04HE<w`ygխX0\Y5sK/1H-Q.F)إ )qNP1(RbE1ObS LSF)S8Aڌz듾l  1L'iM+SZMA}bU̅gֹzմۻ21VAڼt9m%S:-Y4Gd3)^;({V0swB17*~YFkhs"F>b0MjXhUAL#tXZN1NQn)qNu)1OQ@3b1@ 1LQv)q@(fW]7fr?JkŻ;+@*֟v㿅o d1E$rL2tS}B2'ru:0r r[l2my"oȿ+moZXgaRWAgkg( O֮SF8Ԭs7wq;w*BP"b@Fy4Ol mv1=9ṅ#_:YNvG ׀=lGvf?^N,P2Ms*bW{,Vʢj%EIYR!&ve*m&(nA)1Rb)1RbPx&LQq✑* %;mUԦkm2Tc!['=I\i]o1OoS(!giR `:[:ki.kƨۑYX Z ,s}N+d_+av8]jN/Wv)1Rb+(Z~(QǭHpG*G L@EP60\L9lA捤 ֳ &a{)A*bJ71cO?ҭ`F`NeGN,$nHih%|O+b#RKMj`AO6F aE3Z+kR8F`zM[ȎoY6$}3jpĒB@$q[#[ѩ '"'{"Z*C8(p}(j(dlMHJhihM.M#&*]iII(R@$uⲵ[9uh#,(mǧ5Wтv'$ebq }Ri}`ճ]@6jQwPGo FThZ.6h0mv_ddwuUnZg4G&Wkuzc\6vf!exፆՓpmNc"|c78vl;8If62? κO#8v g?(c^P 1f"'>+WФ6c.'i9j̹Mͻ*X#}P9EcxSI$zҫ0+pO5jI}NU#ecI#{|Z]'+jb#s:޷sK]>9c;{V|pҘ|ݞ)$4W;werFڟm&ϭ}܃m&ڱF>6S69V(˹ɥp"*8=(Ppcp[AwSQ TEh fI*n_ jva~R[W-mҭ~e i+\V]66wz,p Iy`6%5ob[I2Ƥ,vcjio;,$Jlv =& c1GCz񪺷٭ˀC Oʤu=bfM;++"-`L )墔qq]kCI<ԚλӐYO6}:;tkS^YӾ09\J[mXB/^}{V\{fDcPxRi&(x vl̜u@,#t9EBp83a6}vOҊFgllկ.׻s+lk:2I fp^zc|{m:p(1ʎ'NJГ:Qtz@9uSW'ҥ\mzV~4H:A͞~NPMkyR(;Wrpsɮ)ۉOFK,;ᛦ܄g]$qq Ny>=B6%HXF1ӏlbV8NSwf@Ho!exPEM2F,`(+ r5\m%F[#|BVX$F)v/y*@<.B`%VE$a[X4* +:ǥ$aknc1HWs u9DMԉfdPGXI*X1p1=j4.~\]qVm) 1;F/^,˶!~o-UY#U39%"uu''jx42"# 'ir[w[=j;0-VImԴL 5(bIŠFI}īiE>`n:hʖ`ewE@9y3Se2$>RpxĶ fSxY-ovL]'cPwҳrAlRYb6Dl}޽VXw9Zh O$&<%\[iԎ)dnI_ti$,z}[o JIq׮G?Z+2SidI1Hj)rz/LcVkIǘ7Ċx#5x2oT~G<[+mDֲ{0}s[^KnfudQ#xĘ{(Q]%.GaVIGR9z^DRRhwy\~Uj:lɎv O,y?ҹ-6N|˳,B +"B%f1,AD=p0 b̚G#suwm0=0fHݤdVʖ=yp4"A`r3،Ӡԭ`F|u5u;.TsIďnd1 7l[z<ѳ%ڡ#OPO^?/'X^\gR3mʎwpn"oS^y=s]3F)FG㷚 2>פ5LOGVAАG'׌~Us#\F傅tc8sX7hګ u/MEjt^r3IomJ3[8Vegp{{T2L5^#Y^jTFrͅCٷS+eeW吒7c5иHs@Y  늻%)421d1<3jceک[|԰ yW7ș+佷Lsp=FOWVKqc0y77Pۭr3ÂhS&j c#ֶz'\Da2Ma`O(hh/FaWaGr~_j0 (% 0nLRF*ý{hyw4E䑾ތ0Ȭ[SlrK|ަ֯- e$H>٬614.|Tn?yxr:Ӳ5l6GlD|4Ps5sT{_9(%Tg#ߚāKb3`O#gRA^S]S=hp;HI2Atsb==Z_&+dΘ2OP{}jϷ' PvlWG#=:i/5KY|"]Os*&r3u`? @B\aþ3en8jJz͐tNWNHFd{}qYQ@#as'iv~]_n;ҮHjOd>^MF 1-Fпڈۙa?P\˹),|Uݙ| ێN{cJC|K2o¦E oeQԞ:^jE2+g1WağƦ*p;ֈv5u BDQyʱbK"[2~n!Ar {1.:slmQMQe 3 ]:f(n3Lw5aʰ4w\v pkGMa*[NAnqZ=s0qJ`fr^Y["YMS2zךM*2#`o^zTdr2'sMjo{iRaLѶ퀞=Ͱ:EbJ6C9R?$"ʨm'= =1EZrKFsSoQmpq [R0P'$:( 6t$6U|CITyQUd!d/5b=e PCfZD6OfE$gQ/2$\,oҊ*3)&I6l')=jխKy6|͍QYOIy%pY70XĒ)R 0(M2ޟ 1,5 H'EUKq keeping the knees locked was absolutely essential. You can t bend your knees and stretch the hamstrings. The knees must be locked. Of course Stefan had heard about the argument of creating too much stress on the lower back. What was his answer? Keep the weight very light. An athlete who can do a legitimate Parallel Squat of 500 pounds should only train with about 135 pounds on a SLDL and never do more than 40% of a true Parallel Squat. You don t break records or ever max out. You just always keep it very light. Beginning high school athletes or college athletes start with only 65 pounds.<br>Stefan felt the lock-kneed SLDL was one of the very most important lifts for developing speed. He said the greater your hamstring flexibility, the more fluid of a running movement you can achieve. It s like adding a high grade oil to the pistons of your engine. I personally tested Stefan s flexibility. He could stretch, with locked knees, 9.5 inches past his toes. That partially explains his 4.3 times and his 40-inch Vertical Jump from a stand.<br>We have been endorsing and teaching Stefan s method for the last 15 years. I know without a doubt this is superior way. I have done it both ways. The results, in my mind, are not even close. There is no danger to the lumbar spine area simply because of the very light weight involved. When we trained the Utah Jazz, the players really liked the feel of our method. They felt the SLDL was their second most favorite lift.<br>As far as endangerment to an athlete s spine with our method, our research shows that it is non-existent because of the light weight that is always used. Our BFS Clinicians have collectively trained perhaps as many as 20,000 student-athletes over the last ten years using our SLDL with zero problems. Our BFS SLDL is probably the safest lift we teach. The Hex Bar may be used on the SLDL to even further increase safety.<br> Those of you who have not tried our method, why not give it a shot with yourself and with some of your athletes? You should get some spectacular results. Thanks again to Coach Van De Zande for an 11-type inquiry. Good luck!<br><br><br><br><br>What about the Straight Leg Dead Lift Platform?<br><br>BFS suggests to begin doing Straight Leg Dead Lifts from the floor and then as athletes become moday. <br>Stefan Fernholm was a Discus thrower from Sweden wo came to BYU to compete at the college level. He broke the NCAA collegiate record and was a past Olympian. Stefan became a part of BFS in the mid-1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprintin or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For those who saw Stefan, you know I am not blowing smoke. Stefan weighed 273 at a little over 6-1 in height. He could run a legitimate 4.3 foty and Power Clean 470 pounds from the floor. Stefan was flawless in everything he did. This is what he brought to our BFS table: Flawless technique!as Conference Offensive Player of the Year. Have all these honors gone to his head? <br>Not in the slightest. Anthony s favorite saying is was as high as 272, which Dan says was pretty solid because he was lifting hard. Dan was able to lean down after college; he quit trai