JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?E+֥]i h` {Uyy4>i[yX:i"V)Q=opaZIW`)Vr㸬D2I[B$p Զ?dx?'TR.|؊2(1=KP5 !vb3f5_T: x> eQ'>􋑻?N&i[$H@ֱ_yJvOEoF1p|ylHc`Ҵ|Yu^[E9Urx1Z<QiM5!EzmdpJA5@0UKI"w8ҵH!f8c#ױv^jVvHbI`jm/R{tyV=Iɩ-Κ5tgLdH#$8R$ OsI̚, =3(e%F%nG)Oֽ+V.`!KT,2_PMr [+aS~F9w5$K25ϾX(R x?զ^. ~63a^vpcU ]Y2(8 b KMMBh Yl-G9_Tjne m2ZRG#ÎAyGy#:gG^,ww5U=4BnM^}FgH!@% `=I+u_$Ћ[aUn u<}RӠcfX.^c1!K bq95Bd)$7\ˏ23Zd+7Ex<x]R-/V1 .D}q:>, "g =MC#C+gvSIomz<'ўɃQGpw^wS]\-rԀYP )Hw۝vK*xCIA {n]k37sgqtasGm_6/$\7dֳbZr&;oo9ǰ>h8' !s1Xg(_.7c܊cM"sxSIQWW {-IH0Hy[i ŕu}iI߀O^ՙ>6vƁA>% uh9EڧŬ Hu0mim$ %.ʫ^jjYŢ$gY5x2;=^ .,d<^ B2=Aj?kiTUQKk"T,:'MI]ny(bĜ/qRufGR!{PSע9FA99*g@F8EԚHXv4hϛ} -&ս"؛IL>` (''׃WZIHIGv0El$*  \eupN2=[pԃmIjf/IlnTEy(ks튊_ \X]g?{ڶE_i3h6T׌YF{孼SYUXIXX:|խn殹gRnmm,^KV5 2r"%IY:F"Hm-f=y=xSӯlxM('ӕX&s4R 3vm#=]1$-zrl׌3:T-4/[`>{OAja SfH2q=ӥ )$vH]wZuTH1:䣴8_ހWh[h2[w\HYI[ (i92_ϐah9QaY\cB9n,-eM T3J+wdsEdQ׳YhXNJuvVVŀ Vuc$/sڵ<9cj$,:ǨB2sVyV=sL,b|ۜ䃐:V-[6I" IJ¸Z :lg\bѲK&m n J$Ao<FM݉3Оx>]$m?|8܇=3ֶsv-LP,N5=mN.5MռC$֯q",i&zv 7om]ʒg =FF*׆ Ǭ1IA$SuQI-PKG6&t2#r8q)!KMc&q!QJld^%hY.aGQLw_z|=aw5n`CsDp>E#,UoklW'j^  I1|~5}tmCsI(_\ pM)ŽQ̵R` hi/q- +pwᇮswYWVෟP=񃴱#BVNrj]'M<jv&WU;S Hօ]i.$; cC/o!y0=ǨBNPuM۫tH$Vd=*)nE#8e2OlfOsCO$3[C +`JqOaEbE\umVP)۱Ni=T?)=zanʐAkԵ|(@!r o5J oG1̇u^wFf6z=2&);r7o|_\f2mԞ=GSI22HX~n}K\tmpǯ4675 T6>Jn7BNebg<*V@ 7ڟ, p~ojڸ0f't1Bֵ^1ⲌdSwzG sgKF4sc~(gkGUO1j W˨;N$e5ySve[^[[.r@?wy;=9(oq Fyj2|r;]S"LZ޽O6!eqX_A Z֜%*WB/L j̘Fxf֤Q"nۏ~~5>+lYYPvPBD>"sZ]L9jng_> 'D  ?:{}o$#D2"C'rZnFYnʙ;Y>[Vi,X@:zG>^9YO *{K&5;J49obtqA,+ Z%``֣bKteb~Usc0!@?Z:vrjrR8 jy8W5v_YO1F2QjIW'=ғal WuKw.Ȑ'^9ufTl0T/KLyLO9x֢Qy﷎qw#2q[R;SWV[o.N S\B%Aޢy'o'ުK6NH懐Xmp!cVp`P)A\9~א*``AVBLv3`wJg $J34Ku9V='^er,`Rbt%}1RDFqj,<x73B[qB(;朔y g#{+?BΊ1^K湗89{tҰJazקZI2GTW qIkr&dr[=?Zj覚vfNr0xOrOi5r.n)?ȡC NnLԦm 6{~5>LOޯpnyF~USniz}1 UDg98vbw29Υ6tI T=*Kd-pY:a@@{T&]ƺuż!'h듞:.YtZ#{.P$˴GOc[1q}/d JtߏGBi 9G_@?s!xϡ\ΛGB:[$OYnPp:fZA5LヌGN%m'}:p׊D8ve6jzj",x2=ي t9S4-N _aJ|5>v"0YcҒHs$+vbl봻MȖ;`U vF:ӻ "FYcw0lCڝ0vtS`\)]vLIu٨?,Hqꮒf#+3 FX9n|fa(<;rDwJ ~bZ; V:|_ߡU 2qg,h|=REhټpfCkLiVi#IA@8<QX[SzDbxgk=uE3V+ž,V^n&\~R@y> Kē￸,;c"}qcmys ?,HTgVyys~뫋 HX.}֊(U Oyr啂${EЙj7Zi2YJUX1;q]ŬHD,Y$m3E]4M_[ܠ1H;&v'iUbD?xtT'f'v2xٿJMsuJ=`b>fEu6dAccentuation 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 Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even 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 the performance, 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 tU8{=Ӵ .KI%Š>J SMM%R_Uj`Qcu$}Vm>l{(J~lV) zqڕ'f}m)]ZtN\J یbHFA')QCr"#d{QdJkPT(y)޿vjwc_`yT 7ј>#o#RԪh+em8|#azMIQJ^Uv#N>nv@B"bwkJnjS,#Y6S]x肭8lz8H`PW|r֣b ',z $Ub7ҧv-q(~Ng7r{x `']N$f*BTd-C`k ];#