JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z(6 wy'8'i9;#^?nh{|/ sEkƃ_S+hos0 mE2`y_*9BPv=*~(h6֑i|#A_F:VL?3$JN @ =AWC0\%|+*K沊5͐ʠqLj(7O~y kILkV>!~-B+ fD0#9":+⎋?5Z d(78}VI&e@cEb~҆ q"+ˠCs o}uF\"njOF|H-HTRlciEyƯ_ZKm~dFƸ$|o+[oy ع1S}*0sv;+ϵG-},izwtUm:=KOet}j-X(+"ŷ|WsEo_FJZ*p5o jgo?_,Brd#Y&Ж.ᯉhYeF9#RlOYx`&_SF,ԡ_5cpb6F?aTMWu;xr8#K'^U\3F2{9m֋ktfL]}+6|;tw37OV'5ƽxJ+g53 +VNJ 191ڼg!֞4bxu8_^좺P}<Lpʇ Vn1 6m|*}.?*WGͩs;?L4+1V- Mp7`~W>~MP`~#KB+kqTp*[JjVk"=%D 0TJ/;qf@$-4b Wp@I*{a>k.mj?7OKL鴶WsvM܍*mƁJl}똶Mɭƞu 0rHu^9ym>;rLYAr2iTr=o ȩײ*׬ ȧײ*ש>~ (BϊzeXp,`ڻ:#_i>Ox$ҵS^z<MJ+qq0F{\MƩmy /H"/!G &MM2x#Z =O:K H࿞PRѤhaG^j)?zzelne8|靣k;0܀mԮ3c7āAM#HϙJnneOxCJ_ XY_\Yb)ipAsSiLa9n[дyl61 c IuXķ 'ElZyuK|C޳i v.rvP|!fZk*- &#A''ߚ  uK ʋ".Ísϥe|?RVmHƾR^}CKuoe 2\ۆWL?j>ռ wokԼ)o\XZZ=ϙ~c^ >a4ܰsqcsck}ʼnl්+aw@\O𮏢S w"X\qkM8Q"Ms^avE6vȔ(Ϯx(h=SQ{[C3Y$\v|1\]%=M95"| k0۶cTa>-\_#<6THZ_ |B#jvn|-oψڵ@?lAQL5 Oyٵu.7cj5isŪ$8ȀonY.n ۺ['"=i}bD2:uŜr%B,q>\'z?q?w(+9ȏ}j>+-bm^#p*Kpy F.O!5|cbc8c\>?N;ZΧklZF-ĐUAӌ{ӱ*1- f2~as[!4cud`[eF)sj0S"1Oոnt8uH53ɺ8*{WG kO/Z_8!w}1E{H.H@|]zv0g3p =ciD[R6Wy-S$''{ \,OxⷌaQiA`N9\ _6?_z|;Igp+ddzQRj)aЌ[bFsB<{)K h_{CIM$V>[Tb,PfK? s*R6.aǵVuo y$lJŃRHPjlJ̪NM`4oI4%1(3ndݳ%w#<רXƦP;V5:gKMЁ >LW(,iz23)*k%9hAH:.+aب|tQD,E*b5W;'յq HdԲ2μv⻖U3"]F53/ғʅze?0wS6;LoZ4( U-2Y*ԩ*KsMTY[ιºc2Uӱ9t.ͱBVN381RI ޮrGҬ#;8wc<{mPZ'﹤q3:@A+q9nJѱyRXOsb"!\otLǙ}Ze`+ⶼ=IjpX€3?JoOR zj xGXDr <-A+U9YlΎ(:P3E>? >-h?S]^stK-qJc8kAo\p@'?u hև*|ҹ6w{FRپ;zm_yw#0pkҬ Ku 0xQ|-6<\3Ս$sZwෘL+m<vj}FV:)q˟S*2C[.9JO ޑ2mnVXGBZKQHN֜N]t4GrXʸzQbGFV:n-ژoS`\'"FծBVٟ2i$^F*ݔYhiꈽZU#PfDf= '\SZ٪_ca=e3UɡTtg]!G3*Ú7YHаq6b[jvgZ[oEbR}?ɦO0v8P;R=N173Jv7qLao"`GVvS9oozՃMSX$Pb}+˅;UFSˢ:!BDW? 6}#QUºQE#h`sנ~ئbz즍)ENj,kidDAaO2t 9cڻ}[YӸUQ)JMBJ=Mr985,5D@H51ܣA#Db~CV"@d'kN.mi4lGzcӊb%ih2_#w+s+/[VRNQd~$ԥ RÓ rڥL2-ʳ/vN`>Y]-LgՈ0xȴ>85۫X^H[Z> F-m+!"nj*R@[JqXoCWc-sn2OPz4krde ˋ|Τk2A+F#5&h] JC"-?5KwĮzH#]%/if5T%/im~i;G2mbI>5vZo,B7kw9٤wQ.J뷥^di~R*pyzecK@dTb9 ?q4%|S8&*`Ni#.v&];fh)el]=`elZ/퀞xʹU>4QWYZ;mkJ=>acQKj\+ҸcWfqdz(-%ǗZFd>#I:Z,$NfipӸJIokѧfTWV?{R,-<ՀZȷ>-P>5\CF%=`OZ?fpZn[DE#9>장htªӊz2Au9i#;jח {"1Mt6VItTcw)ɲW8=inrXh>Mp!pB3Egk9MBM[c]7ɉ95So9+cP*{k4}i7b!&% Yx;U!nѨӐ˧αb~j]Ǟ85ؤ6SkdXq Fעzd pZV w:WB+Ji_QTos6 dԶ%Ph1W-et`,?659 m ]B(FqP%G z˰dѳJ~?W;'O².WPgqv qǒ[`;}+[́$>`8Ԛ$R)ȕ֨-@BZe&CMNGy7#x@h۲0/+,lFzʰ,r?xkjp EgG:\GCz|Ŀc tI?0_Ё]9|ەO z֔ݷ9*Stdsڭ8WÈFX9.K}9) +Gaӡ6ָ%bxpk.e«*9IksSY>Ӊ?i჻a[dUV?QA!YԂ+dcZU⩖ >6lcw)l8c^^!lx{$v7D}T5~)W@ =`ٲhoy?Z F2zT3ƤSl[b~HMh.Kؙ/?6@[W>n/&2`ҽ?9b<}kڼ,IgxA'>J\KVzrt"] Hv<$\SU[WxU}SZXC }<&NȊ4d$YA=,Z%^yjjAhF9;U+o$ |"0ܢ&,PM%bڨgU_2٤6E95i/^YjOqBGjZb\@ޯhW^@rC O%#!2+gKg#59 ֳ#,7v rtr1Fdn=urEP` u,A5I \JK8@m= .z˫Pf-ǜXObUkCܼ7:36?J+7Òy޷CV](% (s;FtK5lҦ[ nx=őK2pvRp@* SB^1ګXkQZqXtt7Ma^0^0zU ܇|ܲFcVWAimb$N҆~[Y / ǚKF)sz8cl񞆸msq=ݟ#nܩzb&chYV5i e`erB>s,nj~^&.< v&spgMӴt(3o9=0kck5,(ν_9OHuGWwsń Q9ǽZ'G,.0I'&&k:4X71OPwPN=}6Uk=ZQF:o4}nP3Ne:M rzIՒU6ڢ?p~~hv-7I $#j5-7)8|%Bvvs$ OCsekF\9QmۡBY5usbUm4q--u( #;Ö}}UMI TՔEA5n߰M=+szF)F2ʍwCk6l-\-p /pߚ̰ؖ#{r;-'dlh! p>.m.nV*C6#Zj X+#>m,(,"FhwG+F@/֩%0UayO$< .gc{ ,< qR[X\ x1̓[7;F?)sГİ$7v8@g>ttg- w;6ZGVggzkddW%JR75SQ95˛*非1X(p3W&jXxd`ScnN,2@w6qZ\Ӗ?258sQ ryՙg v13&XDZ֜jF$75NwvW~AgCkhp^6ve TϮ*j(sQ@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@ less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used plyometrics as valuable  readiness activities for shock training. <br><br>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparation should you gradually increase the intensity of the exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock training. Verkhoshansky attributes this to the fact that much of his material has not<br>been interpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athlete#)P0,əZC9Hg.t|qq}gr-nDjKߏ#?VZ(B pȣEA08U+{|9N4.cϳ}i<3N.\?I~Φ=svzWڅ =4'Ć/,] XUDц akXH"@P?zd63  C4_Eݲ;q$q;l].`7^7e;F%,.* %!ߕ[$8CZiڞ-oN=_?jMUZ3Rw&v qn"hG [k VY^Քs!HǶrG?C|ں[]-ZIM6gqN"Q|:nߟrC[wwZΩh/(fX eCA {=Bḷqĵ]:_|=pk>Xf]>蠹LEq恪d~dSG!Ik: FaO嘃۶,d'ڦi\uuyPywtK}J?F\GEF#$_S~Ikl}%:sjZaS&^MIZ1Ťzb81~svŎXaYmo'my !J;PQO ;Dh3qp.6C'Y'7pkm8c_l:0T <l#`R9q.HYsSéTcXAcqJ { o4Z5SgeBq_͌2BIt.{-+m@.Y쎹21=k4m +$N+sM:)o,LvZItk_W3p-@=0kqӒ@\#2oodߘa4bC}89 Z0u;VWέEjIxђeV!Q[ɘnVH {(pwp>g֒lW_}#p*^<-TWqC,{)p+U#]Ǣ:cVXs\J< \prrJ /t!OLxA㟘ڬ|