JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? HiI ݚ7S)3JqtH:Ӆ;LQZJv ( ? ?ڃA@ڏõ.?h1m:S &)E.j,x?Ԙ3ih)ZM6jiGqbiWZRa\M nh:LEZN`:qڌ*wQ9&=RQռ|<!}Rf\[tZw%i+M"{PH7SLnM"E)4q)1T@KH( Q @)[ljYUMơ-ê IY7*fDT\u&p)49CRR °.u;˳۸"NGmq;难 .ĮϭcS U=j8-%3zQ4뺜7ڥ(`ܾЏ h6%`G]?ΰQͩ5~Vyhz)AQlw0ۏ1e8j^ho|5 d1$#ZE_Ju#Q^.;q3/y=l tMBLxqҪJSb;n\/G=jR=2孾u4i$<^OVϭ-oqoH'CDcWbJԿ,M$*5!05#TpiJYY!{x5d^B5mYhwG-5iGQqLlW7*؆q>*rN+=\ocr *_;g墙6+F) > U J3O2ƅ܅U$x]dY(ϯ[$( L~|;~5j]T`ƴ9yN|MQ$ޯHoTP ĞÊٕODFsz⤍*EUMihzK0? ==w_[iEsyjp8JHG(#=J89_YTDܺͽ}i=x} hC[3Eq d㠮JMdObUٗt֯xAe$|{XܽN1 +>ޕxKli2?{U mk7RV;@eXl'zW\8 A AN6g^:2RG(ȩUs['=h4)Bۡa^TӋ>…HԂn0[.2gg5FNBrd##^F ?~}p\,gy}J'48tV1er0C)4}A!=A]wNgh A:Uv g=6]3;sgB/əK){Oqz|H" jH'm湪TmYwvr$K+{&P$zn^'E))cR pLJCaGMlxk}.KHw20,NՔꩫGa8p~l.9?ΰ3w+h6O5|`um$h`(P 82NGʀҮ tONcޖ:LwAyH\1PiWNϪ(GĶvixb-'Q^}A={Vm3^]AuW,5خ 0|5YF}o?WBK:l;"j3>:$LY^f vk= 2 ^l qҊ@#ڜ[)6SxYBHS#J $m;3zrjGN9F|=O oZ0!85xIѭ! r*1V|~t[tR7l5XJ,z=^k\v=<9LH0aynGTTxsYQ>t=Zy;bJڿdFr3էcihm.pQ ym:t\1is]jWFG]49f]LQ]Ҵj5hdھYEQY'U[eA$WN.ŤBWo5i髦Ke sXcĈ%6HG~ZEaԚoCIT2p} J 7x9Qlѩ(Ҭ4v,犙\c~-b_>i_P񦍦D^cQq#~Ŵ2܂U"srD:m;}ɬORm[NNҭ^4mi\}zEueI䍁?cRv{kV?Y_[%-8 *FGzi8V73ksFykn6\|GOumaQoDA҇>+\ڲkkXXm!pַd6v0}Ma7+-~Y_10JڴOzI-.h6㰢pzQUIvܤ2EsP |=T{6k[-K oNOjݘss\1#Ux 7ZnL +2K*N+?y̙0TXnr$V'vtz&^<FY\$9*۽eqG>T]X:Ղ!?+\&ۉ'd䵋iHbb%n-]26sVZ-ZNc<`s\^2ےG]tqiS$@6Wq ZD.4^kdʍ C3] \6H~Pҹ8q$bo(W?yOE䪶C}M''lPEL` b=>(| )y Z6m #lJrCFD^i ܞ/5O9ftT݂FJ1gjt`VϵiGJ Njqc69PqR+CbǾs-6e\{M]39$AҬG: }E-B,1Jc@8i45(b%T+y Zl3`֝I=4KPy F~[4>cz/6;a}*xmSH(>OZ1K v`U$1~){ (`zQLz*l}х4Tp2}M[31nmxeO'G5Q+k`z[ MG8t} 7{M*9(xy*qx9*EґB V`S5N(Lҁ?tU*LN6VyM+M 8:h GA;!vsM!#rcS=SYWnsRtNR]Ji$89E `-f*B.C8a0*тOMn()v 7Jw؟ҖbQ*J(E9G -AGa>!v =)X,b<j1 PGJ\4'iYzQKJfi`ӵG*4i᦮yZڎr)?JpPGJi *]Tj;UAP@@}?N&>HqMݟZ`7Q= c>yc&ﭷC!ǖw]{W6UgckϮt+ɣX·LNi-Ktd@9y4e#ё?~cN¹j )>QUU͘jqN*@l/J#KºԾԛPˉFlx[VYf6PE9%Z,0fv ȦclnjO5Q"= i48~m%,@ROJC#a;(38rNy4EfSGrjԑ 4*21ER1;S<)no@wC3ds3D ~S)%jn8_b fCH6AcUG`\1sҐ=(Jv)~ U@OjXS515>1 CGAHQR4FzQQE"аg@)18k}HҊ) t)94(p9)!R}h7=)Ea$gAccording to accentuation theory, there is little need for elite volleyball players to develop strength in the deep squat position because when they jump, their legs seldom bend beyond the level of a quarter squat. For a scientific consideration of squatting depth, a good source is Vladimir M. Zatsiorsky, a respected Russian sport scientist who served for 18 years as chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. He discusses the accentuation principle in detail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is Ε Ģ dpsEfI<|vd jfvlvԪrg8nf9i3/,4& O\`G$9 :Oqj7bWʜ dAरt u 4Ɍu*QީR*J@;*0%s(#Y\]*q樨;vi$fyf$JU)y8h8;#֐*r{O aE7a;*s(09UH֣HsPƀ%UHzs)5R8+R :O/#u&c-sAA$#ִ9 8+P_̇9jP+O_d'k% rI$w WcddtM; UF@'zҔ m\0AV`2En1}@fI${r(]rWy*ך(RNJ Br;ykph䨸:5bDex8n'S*<"wzF 0HM:,jD{ c#`F+V-6qFz֓i/x ּꬬmkuEn` lG9Zf5o(Mdxovw٤ݸ C=:ǞFHf nu0e:{o] $ ?'֫hb<_,Jw{SwsH2$~5߆*@4vۧZD q ~Wq8jDZ}! wqڀ-.瞴v1@x!6ǵ, Pp~c;=VU\a&x9iV׌i^D n"$aI8n#s 6NĮvsS6&֠ܶ@&@3` 䁟C\q}I$\yrGP{vCʸ=kXʪÎzX~-Y!bPF:LcU(iQE vn{M- hG (: F`Eza& r{(#9Z"Ǩ*ɥݒ.-ᗱ/$dގo].x!Emtؑv )0 EE-ètPSmwo1+{P$쓰ݩ\Kvۑuk(?(]$F{)9n.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alo