JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?t5i1z9正+'s#B+}xAUn܀ V<thE&qZ%fdHF³c+xXhFEZEg犴һ)IlaR74"STa# ")R4fOhZ((4TaES E%RQ@ E&hV>gE\k5j9= y`{񑤍U_fG QI9)&/sn^Zp\3sץiA?NkE%q W#޴ԍըߥe&1V=+RZԍUߥeG'LըvӝzZG/:=+ZH,KQFM4 (JZ(M4 5J%0)GzqJ7=Ҏa+d=jtrԣ}6⟑Wk95r)޹i%ׯjЊ=뗊sWa RObZ:dZoz5z+{+vIf$+;5i.GlM&mG?ZKVRzF24ͥ0zȎެ%ǽn'*&jv*s֤j왃[*RR}'Aj4`ʐ6X/LgqQ6O(V{OECcUD܆rGCXi.;Ք#5*6&讈^T}}J>qk$wJX.T?)ؒ&vzR: h:} YK5x02jw@㚤ގެ%ǽasӚ85ii.=jsqֱ5;\G=Ԛ%٨.}~YBzv4Qn=k,ܓBy3*/4yީv2 &= -p{sESy=(rcjrA5jFpMr̤ZO=G#ߝ.mHQiVn,RZ>{PAS5ҭ#RX7I8- cM=vHcҦG$* `ā pXBM6x?HV|M %A0=%ǝp@=pjmhyn }j#V @G51ɐ|S.5J23HvfI".9t>&T8z2jE F '$M7_\aH^sQJϠL%SVyn8L; 1>M4=;BuR[=_JhCi`)b@#='H,qWPА=85tݐ6Q{%5k\`A9I9~ ƲC9)X$Zf AUt89!; Ā#kLTP4h -HSL!W+8%GNF2OjQ2[P"jwXUJ*5)aStFzfnp~c޲ma1*1>zk~TƦЦsj4$-+%bd MFrHb5灜S| !H_2wOszHC+ eijHe6R2Ҳ&jqhmc0rMJ^6"5QȬi`kI$Ss9 -H.rjSmRzUr+=N*\{%}3pTt IEV*0(5QEw$ё韩]򧷚 3Qկ47>2C5_J@q9N}Tc[=1Of| kp*S[+>=;G2?Z] Oj&.r ƥl2淧!) I5_4-=Y6}+*圄kdF]:B#=uksr- 2U!V{Il f{@vW9[t-ZHY؈ȟ#5 +R\Eqy6UMgOY啵[@GʤvX"y3`=^m^׋wbdܮ"\YB 1ý4/uF4|Ckz[iXHrod$է#+D BЖq ^8;@V-M2M2\gѫ]8 ݡY0~e 5Ri(8;Tyrn s1 ~ \bI9'\w9@?_J>@=8q=MFsC&p(mG5Uj][dž∡e(I*@J.;1ip_JK2I{עh>ݤ,&!!;]sVu*( [RI2H"JĖKCҳ^Y,@\n D+);4 [S {zSU/*;Vպ`u5Vm4 "S;u(zY\0V)-!R\\Pݐ%vz'4Ɩ+Y>X<+sQ;W%cǤחa[h-9BsX5k K4[MF)e]& <ʞI=Z~ NROY6@C+&׊@u9Q*@E%9[#ZӳA,83zKfiym]̸IS@# | 8<֬ٴ+ 4p<2,,:ʾP]Aw,L$= ^H!@ 'ysܔ5~=PyF7Y+͛nK{rYp+*eU!NF1WI~$M|#Mž[OgKfH2Ww<q$g[D)*˒H녚tqj FaI g;A;fk_0Py+匉խ|ӇJto"2*H G:EdR"Zz Hi6y"r"Y>[q'\`IrmXq6A*7 PL.|RU@5u!hE , T:>7O.$wӭs{-5_WY4y0 7LNlR2'YzwBBN(F>ndx}b&XO+ \OjHdVqGqi5xu#$WgxVkAgp+Ie[{' :!NzurK{kqԝANOO!Zd('k:M:|`!%O 玔Ajoc}nI97ES(oQ*SdRHPsUo&U!5j+]Jy{oG;I;N3YitفnFX4^]֢l,`ح[+E9]ёbY7&qXMkx1o:feVـfMnQhꗊd̪7-ч#M5o%FԾQZ&ڸE{  ~U 8mu Ԡn1Fq[C6BqXp=k6aC-Qg~կ ӫl{֜zH^n+K~bN-ֲnFB}ZgM=FL0uO<1˩u;W5if7!7\*iT #;WI" !QPivCCrT) ,${JW? {dHW i=Ɲ]lT(>$H?҈vUdH'԰Io&[k}**fUw732\_C4Dy2jvV0hU]Wpuk Zvi if6oAisvH`c֊Gswk >֊52ewX5 4ٕm`PǨby"Ohc`_V-\ԧV9Y!0/|UJ>EκQYgp|L>V6aL!WzU֒+"@n6E+ 58E95*]!8/RuUӢ 3v\(iA8ɮ[ #ʉA$ʵw!MO2m|ν<[[Ze3w0$q#GEW+g֒*iR:nN#oԬ⻶/Cμݑ)#GwZͥ"9Q\F]Ӑ,䱜T'5LT2$dW"v`VjsIO!4Z|Bw)=Fks$I"`dMj^|JFse\(PP+ÚxFsY^C0HB'<:YkDc 3qwQDLh5sآ4=HL:X%$M%+ $"tå#3ܹ?TvW#c+Hɑ+aDD{SՎsE$x;~B}8ji5ݚ\,D㞵.N޻Ga뛨2:@N9[>/dVm }B?"Kv&OFWK֙Z!~;{%̀Gx+dpJky䶘K mq8Z4B]\$Duqa:C,Z%cݱ~ v.ǩ$װ}VXОx*KKQZ2n|V!>GaJ71ȮH9ӭZig] #*tʲ]F2|S4gŅ}>|Y1\ǿl9%IpTcЊmGɼs$I$g9Iۚu3vw }*~+I,A$fme'ǃzM8򱧥D%R??p1&;lOPߨܘ4pEï1Y>rW;IQ[ %-ٷg:^PTӏEe; J8( c$sZ(%Oa̒`􏊖4󂨕$mzt4QL"(*FryK_,A1EuH<иd4۟Ewe{#jeϭTsU)f+BVKvS TEMwc836aH|Ɗ+& }ʓ36O:S*(9qR`hj7!F<iE=*ŀ65p( rs|(CF-/cq You can work with a 5.9 forty athlete all day, every day, on technique, drills and stride length fundamentals and not make much improvement. Weakness is the fundamental issue. Parallel squats provide the basis for speed improvement. I can take any athlete and make him/her significantly faster by doing perfect parallel squats. The athlete may still have lousy form but will run significantly faster with a big improvement in parallel squat strength. Parallel squats are the single most important thing you can do to improve speed.<br> Early in my career, I was in the Los Angeles area training with track athletes (throwers) during the summers. I was amazed at their size and speed. There were about 30 throwers who weighed an average of 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 up playing Snohomish High School in a mythical state championship. They had minus 77 yards. <br> s you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It