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We start them with light weights they can handle easily so they can work on technique, and then we just slowly pyramid the weight up. <br>Ayars keeps the reps in the three-to-five range, increasing weight as long as the athlete s technique is good.  As we raise the weight, I expect their speed to slow down a little bit, but we will stop them if their technique worsens. On squats, Ayars allows them go as deep as desired as long as there is no bouncing. Despite the conservative nature of this method, Ayars has set a standard for the girls to power clean their bodyweight for three reps, and he already has five girls as young as 13 years old achieving it. He also wants them to squat their bodyweight, a goal that he says most of his athletes achieve quickly.<br>One key auxiliary exercise in Ayars program is the overhead squat, one of the BFS power balance exercises.  My experience has been that the overhead squat is one of the best all-around body exercises an athlete can do, says Ayars.  It works on flexibility, which of course the gymnasts need, and it s very good for working on balance. In gymnastics, having the arms overhead during the exercise transfers well to what they do on the balance beam, because during part of the routine they will have their arms overhead and their knees bent. <br>A Strong Future with Gymnastics<br><br>Although g outlift the super heavyweight Vasili Alexseev despite giving up over 100 pounds of bodyweight to the great Russian.  I love watching Stefan lift--he's so amazing, so incredibly strong. He also admires 1996 Olympic Champion in the 238-pound class Timur Taimazov of the Ukraine.  His technique is good, not great, but he's very strong, says Casey.  Whenever he lifts, the weights look like nothing for him. <br>3RV646w1RV646w;RV646wRV646w(3RV646w1RV646w;RV646w 6RV646w(3RV646w1RV646w;RV646w#6RV646w(3RV64hat's because of his neuromuscular abilities. Casey's technique is awesome, and he has great speed, but with a 297 snatch he should be Clean and Jerking 363 to 375. I have to get him stronger. <br>To make Casey stronger, Mike is focusing on  strength cycles that emphasize heavy pulls nd even bodybuilding-type movements for the upper body.  When Casey racks the weight he has a tendency to round forward, which makes it hard for him to get up from the squat. Although I've rarely done any kind of upper body work with Casey, I now see the need for him to do some heavy basic strength movements for the upper body such as chin-ups, T-bar rows and bench presses to make his body overly strong. <br>Although there has been an ongoing debate as to which of the three iron game sports is the best, Casey has respect for both bodybuilders and powerlifters.  I think bodybuilders are very impressive. I'm not certain about their work ethic, but when you look at them you just say  geez.  As for powerlifters?  Oh, those guys are crazy! I know a couple powerlifters at my school, and they're great guys, but they're really, really intense. Powerlifting is more brute strength than Olympic lifting, and it requires a lot of adrenaline to get that strength going. <br>With a sound training program and excellent hands-on coaching from his father, Caseyto concentrate more on the squat, whereas th shot-putter ma__" T4!5ēO3;Vŵ Bm##+]U_+ܵH/ss&;q뿎Rwݘ5*}HEY*P4Mc5RguecsQyb\Z-4_Q9MD U~10bwj}J&{TVrFexS1ÈkU?Op.lڬp-by UR',k:[z}4H1=> gHY 6&%cǫ'}>/W$YEy/?` @OK+EDZlZ.!d}G2~8("&T`#\:NYCh ېhYXGխ}hMG 3FҬ 4L`-fO_[%$ee?~P4//jMau%y+?ÃS/^I !DTw~WY'Q2M9?%͝'Io.X]ZkihI&/M?x~WxW lU]Hos8 ͍G^ti0g)|f4ԣfEE:(_zՁ|8lFH-2SVW4ٲkg z þ6k*sK\18_kuڔ?~Yz?3@qq0E}T R\=3@ґcvX0_ /J2c$?AEnju8-ciVHxK={mBH<-0ג+:PçC@^gskcom41oA2=;U+oY:6?j]