JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z}lj|>LUVѝOsĽ^$+\Ҳ"2Zdad?!}u-v>[Hu[oBp@IXjw8#zvpd2 f>bE~i6O}`xEU뚦tVbψ&_oN#$xD?wj196h,ɧ&ETr+\S anThC6JiiJpZ~pSHRlRlDi8?Zy#<Vwܫz '4$Yd;#S>:(TgKuZi1~IU$]وEN\4-c#+NfdqU}5 ,Pp+E+qVֹ縉:v1Q AW|2kg, +26N_q[(]yKElz\Nѡ| Ұ8 j]7 d⡱P@rQS㚋wc4RN8/L PS[)o=5Jc$$ggețln@2 \M\ ~Hg=xBM^@o<hUL ӭMav֗*`0VV hu ?QE1A')EMћJ5Kpitb d Tٲe椌sP4gϩ7vf#X2 2\ȱ33S]o&&p$>[ -.mI[F 2g* ,NMsس;԰c=} #Ѵ#3(% :ԺQݚUy[zV!xI\oٟJlj"+g$rF#=je'@=Ӭ+h/纹UsV(\eh"] f8-pb"\{wO¶YRSc'qQ?R(.(J(ӈPֶF,F@8渟jS΅iѤ=Oҽ]3I[sY'呉f%ԞMq?}ZUc࢈BiB2)E z28k9JxR @'#)Bc@mr=h4RhMR`p9%HW6dr*p`)y2妃_Gӥ,l}x!e%gv;B$^hz+]ZMrBqѡ󴑃z_^SFMx1+,/P]B?s-&I8 WCZ|a З#9Ep:{URU)l9wNWy߅.-5Bnz֙iqmy!CÃxYKm;ΙEk(6y椾ҵ-;h9;TcU K()Bk7x'a)Z$$k3S\{4CÉ*A`?~$fH9&)$qΣj[4lox6 $_S gzė?Z9'覼0O}2ԕ/; y#ÌxZ,7Q[:Ch\яR8ls}"4v\r@:y.b[M ǘN⹔E;I(V2.lE\*:&*aҡG|gшOTGK$#>GY+Β ngͣfvVB8֎"Og%0e GJˑ9 QUkgXk?$$MWWvciau]ھwoߵp ךk=pjZ St+xB;v5[J3%&s;Uhg.f!r[MGF;=iYT4.%-#sQ YN'( JPo< =,RH]P{bz;UX9 \x)\|bO~دDϔUʑ^qu7 ?qe3uޣj fuE:r+>Y8 {o`!,*Hsen'ar5eQ_ yI8Ez&nd- H8=sP79ޭ_on1kQUIHC8@ PYGNSys4P/$RhsIMJ7}T}߭[2{4z7>GY*x:Ufn( U.>T`9_"FБO8ފ#8a؎AiW~& ٝ~PqW(A;[?p>_ vFxw .Q%$r=+Mgkp^,WM$L_º?9ОVXCY47U p7+U;=yY'9;f!@xX氟l F`kMIhdZTxT\ĩTv4}*֗c%ח #{6`nnAQ]em.yfrwЖ2-I뵇T2WP9 waR{UэZsN*S֫j#:}`-D*{TLĐjœs5&#pʏ%r0z8j{B #@ɮWt2Sهҹ1ʬpAyݴ6[AmbVd t0ÃymFcrȠN$ϯJ P-cSc8og7CE?;2('~!?Muƙt}fʯߗ4T%8@"%<&;qQ?ΥM`#WrJwKۜ ~5<vd=571z+~!u rIRmuF֐F:S: RfA% -D_ңz(ϣb(TMfj4iϬ H~<11㙛 z)r{Qal MI91cp)go;d,&<[c^Q4G րLVbT9$T  =a4p^ 铊4Fb}+<cl4uHO^xtyጼp u fK'|{zuUmA-ODyREUkGU#VkeCUݎċ~-0:k]$WEt9Vw+a!oY }{$US)Xb1ܲ`4PCϯ_jd܇ WjO=zJ¬%ݗou(GWx/ 9<]>)P?iRe^aM&sH['4a.ǃ9'#5_3cg*t(RF@~kU5-_g̪G>x#OSwWg޶&֨ړHC׾۠C ?|9=k4?Am%+0Q\aּKDkMk0J =M  Nz#PZ%&7\軶ϥgipC$~ ! :qׯ\1NT9C>3\}ǤL.?J-J_˻$ts3=k*y9θd^ucMRIV?Z,wa62۱G̿^ӋG:aRzfY?vHWR:km.J8=kڬɸg^N+isS0i."$e3M#Ibkѵ ,ff Pʩ[(qmbv#d*0F};V08SsL pz~ ᝾̇&G2ŚTL7g]L)P!&00sz BI$I__OtrGA|G|[FFǽg2d;Us,,sE] j1y6}(MnIF{=1AzGG¤Ҁ;Υ.7~,c,pwzո- s^iyl5deHɦJg +Fz1O 5GrؙdEf%[pjW9rphm> #U\c<)Ny=H4["y@sSՃU$b?Z~;XB֓`@a.aCWG.!hsm!Nu~q*l-wPi6qN0;-Mz,k@Bz`n%cN٬a QZLJW*v,0 w2S֤7rqޠXaOZEqX;~-u(($  ľe0;ysA%&tm~d2W `ѝ:^޾?([cŝ4|drSÃMD9M[z%o#IxJ}^`@>jNRI$E+239=ɢ<抡d0ievxA0ӮA=FkR&yc_O!Rp:aB~5;joZq҇~h\]f#OjJ it|R֛ړh9psqQo4>]C␲'ڑ"iTRǰ5g]Jy(C>j'V0=?k>Pv>UGoYAmeg 1;XrM] Es2mH <P align=center><STRONG>Ahmaud McDonald's best lifts are as follows:</STRONG></P> <P align=center><STRONG>5/10/97 - Squat = 745 lbs. at<BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>5/10/97 - Bench = 410 lbs. at <BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>Deadlift = 710 lbs. at <BR>A.D.F.P.A. National H.S.<BR>Championships</STRONG></P> <P align=center><STRONG>5/10/97 - Total = 1,850 lbs.<BR>PA State H.S. Championship</STRONG></P> <P>&nbsp;</P>f 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel squatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This photo was part of a story that featured my program at Sehome in the old Strength & Health magazine. We did a good job at only two of the ten components we have today, but we did those very well. It took only a year to get phenomenal results. I had 50 players run between 4.5 and 5.0 in the forty. That was 1970. Can anyone match that today? Sehome had an enrollment of 1,400 in grades 9-12. We played mostly larger schools and ended upplaying Snohomish High School in a mythical state championship. They had minus 77 yards. <br> My next move took me to Brigham Young University, where I worked with football players and the power lifting team. Paul Howard, alineman, gained 45 pounds in one year, reaching 275, and improved his forty from 5.2 to 4.8. He played ten years for the Denver Broncos. Paul Devine was a running back who was also on my power lifting team (see Figure #6). He helped us win the1973 national collegiate power lifting championship. Paul graduated and raised his family in southern California. His son Kevin was taught how to parallel squat and train (see Figure #7 and #8). Kevin ran a 4.2 forty at the combine and played in the NFL for several years. I was so impressed with Kevin that we did a football speed video featuring Kevin s ideas on speed improvement.<br> I once had a 5 9 250-pound sophomore football player in 1977 named Charles who ran a 6.9 forty.  Charles, I told him,  you may have just set a record for the slowest time in history. As I see it, you ve got two choices. Either eat lettuce fto Freeman's 12.96. <br>In addition to losing ground to technique, Freeman had been finding it difficult to stay healthy. Coach Kearney remarks,  The hurdles are an extremely violent event in terms of the demands it makes on the body, morCharles parallel squatted 745 pounds in a national competition and briefly held the teenage national record Kmi.M>"<1CSTl7Qn!`#v?yk`O֘l=tosEʐxcq]{oө+j'4śm7 ag"MMQYmi=3Eٯ|qe͟qo*ۮM*8pF* lt/HXq]Sf$4;. k HWTl8 RƆ~zEi~d-kރ) ?ʻC$]LZZ1#bcK <EƅGA@xsb3]-?Yqh j MeDs>Xe f5s~+zҞԝ,/uX=TǍb@ak\`M{Z8֖B@T^U\[3lʀg'Wy0q)ߊڮ W-eAVFv_:WpՆ&o@Ɓ*q\ RB4Ezr1_!@Fc뢫rE+kaυ+{#=TUl u m#gG"Ip H9cs#~^5jEw{O_E1ŏ+ͺ+R }U&FFr tиpBI#+믨@Gh@P%-kvL>ڴ 鿦=1ϖjm`QHÓ5޿  *ѩ~!-4*r:Vr؟8j<TtFM83[n}/ǎdV!K܎'Uo.8ބTpvJ+ ,ƴ|5齬@k֣cӍo~86BA8 1R=hcf}UtW8$v{Àu샨 3!>HD玐M^vgCbp+RŠ9 'Sd:4͎yX8JlIldlIZ2"~ʻ$VQC*_7ݝ-Fw [w3Tiѧˎw5ywrm9{߇ʅ\oFܽ;~oE5~^ע/Oow^3ώYQ›ʅَH3vېF}&pi?0Wu%R>>$$ѤEr$o+NJO)T Ld4XG hP2nV ֖+]B[Wrܩ4ajFSh㞆DbI ISOykXD yCPy4;YkcjJCݭY_)]RFsGц?O_ϗ/B@ {a)~fd!B@Oˇ.XAm"ATpYIk]0lXfsP~JJn,&>>t#zLVll't#43zRޠ X&8捼6)}R`oe$% @5֔CQҫׂTmN#,BGxi -xG];tX2]J5bG<ݛ,ݎϥE b)cISPFl>CWB=oBMwy6*}ciȳP ء#u_43˙w*=3p{oNثVmA꣫Ss]ʙv}\$o)53+Gva_(qJ:gb֡M=H́_[ 6|Flsٰ+뺨[aWv<}w_ %Q?x"f׊zcCש ‡I XLR;sXgT@&f?OpH <}$xɃS[-^15e\HE+P} aomJ7_I3QB'/dK[JMJ1H^gdKi9Cr='OJoYHJ.>OGFcmai '؟אWjR{S1#术.G_a—{xCC*+A/Q 3VAo7չ~?u? Մ *GFCtsҬƘa!bB2['۞4:sW eZcuiJ<>!jZ[̺$SM>= y"D8ĊvP_%EO+񞀇iO64z*5Be|78<95x`"xbzip;:VY~EvS@d |9 xa敩IZ5B%IÑR:a;akta'b;Y^ b?Œ^iwO-e,"= SLϛJ8-?7Hh_:DjOð߂'oֵ$ԯZڛթpEG;cj3:*q\}W[ԮFer^RH[YFd+5R>Y>{;k"h$YV4+W"s:;AtZo܎'(.] -BXy h݈cFޤD%G~.C᮹ CrwzJKivFgyQ7"IEUDFkZ}4@$T ݿe~&lVF~syWbVIV92/#>UJ:Ww& Ş2,_B}8G{+uXU]桸@Wԟ,<ؚ.N5C)-V<9 ;O0" }B% Zy ֬VygG2X'J<(hC~Yf8tG9\;mE~{5†#ݭ