JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?'Q=+XN1sG,  1[3Hd>>J`fR=U6Z"I 08#idXo$i!g9W v %:I{ĩ7:hJHA3w=xS4pC}A\\l"~~nGz\'=+) qiݚy1xOSkMBy_'k Pq+FTTci#vk!!1<<ӦK'vt^', ZQ+&[H d`Oڻ9qNg*=䎵7 '&!UyXmqZQ1Wm< Es+X{#;PS7|dW;E@Pϖ^i];Ts"4+,R8p}YG=bm- r0[12K'9ȿ?U社gcoD':\dӃ=&5M/k\ּ֯EySWUo6ln[Oi>!iia +q9SI5̌(/HOݯdѬ 6}D?xH r5ZѬS⶚Ѕ䁁`cu> [/ +S(YBW75Ag=k&ݴ52VW. 6^jMmvVlCW]=ѷd+`oD+# ?zm6OX8€i  O[yv]c_CW.[mrAݽ闷07c(Wq鎂m+FXIEz2kQ`t T\&!;2*]~&{(6x &S6n^q ;Z,F"Z2>5u7P)8T`Q 8ϧz e+c<8!ܹG#WSir'97\4F&7I觯\:+cۜ9*ٞt np I@>~qꢥoFR7SR2;d1  [-x:UmI*zI1 QLr΂H7t wUu+eD`ss"dx%OFX)AZ-MѠY:A->IUVRw%8tsUsD+z\xխbbwHxQhQՎRDhd֦5{mld/ČVM p;Sѐk6R*N[Ku.ęUdlsgO8,Rp9co[sӟd䍔/)JH/eWR@&f8DZùD!W֭=ZmAm95򛓻3F䓟Z~9KER/hQ!# Ȫ RGLt\2OvR, sR~$?Zay+H }Ej_*NW8u;PVCA*1EHp=boaUTMnWПA֮ȡbnЀEkk,B[(?\/ hiR6u?-Q~Z;H֌e=GkS˽WE b@љku<"BcVTیgV5 /T`d;Umђ\G>=A QJZ*}Ѳ{vݩp9v6f@99֬n/n EFirIម T寓I56;QWUo6}>C<)z w[Մ:̦FC$v1iUe]X9D'~&]Ncuno,)}P'~Xxy=k~F_%v+=Rщ|5qkb+${su6K6h}Mo\]*TA5|1ЙJ GqMUqrǞ[FoOZ59#Q|iMs[@GV21PW#1|Hf/ cCYV0!{Y7:z|,Dzk>9v=axr7G4~Jڍ=+XIS5 GGPmUZơ0LhH$qz*5%-5ZZ]!ehnO8?y>IjwS2Bʞ JMa*R3L t S=jFLALnNrQP ܨ(nnWQ@dҙ91)PzSlM44S)ݎP2(rVXv"zoF+6,*QwjD'$}*9R~|dd̩xʛU 'ҴQЖ4KV@a#8>m8YeViq9OLbK)TiY3_|Up3Yv09Ҧ61qlIWaXWdEIF22ӈ֤$ zckg jVFD8݌c^;'-ygĻԛUNBD[9?j+4Mpvf=úc@~R`FPހ#?7Jc(& @@D#Tkg>G'Ll8 42P1y#ӥ58Jz 6#*qI9ԅ ˜<cx~H3ˎ#'L״4$K4.!:>pkc{"ZܼhɓrRZO]sMzah42duߋ b؜}:j-f dBz~BuW._κk]1aP.TY5x@[D54I{UcBz+յ"P+Ekk]ENzIXkC4n' O|zֿ 3I+N:eU4OVbjj5cRCMR,ۭ8@N>#fz. d$^ 4=oZ*IsRxq=n)';ͷ⴦n.")$Ь?Jaa!n:Td9G"aKϞ)F{3 a|Pf@u:]{hA#GҴo3N݂+;֯;z#zl:GepI}eI%S kŷ%G RѮ.-di\8{澤֝ S>=3H+1ښ#wME#nm;ӢeFQRˮ9ovlYP㝭W$3n@bĎNJF~5;Ab0pVSIAoe{b;UԸl*TݎFkKX哾 8 q5xkSXݠgkhFE,yfe)N JS$zM֠@Uy5W/ P_[9UIp`C}+5NU%%&&=ֹJ3U>\q)6fU'.1֚^sOӊ<X5NX})ޢc 0JXb٦8ȩef1J%v 6 QRMe/:|gM]њme̟VH$#s]ϔ̇:uZs\K\8r&K 6YUe%(fkz8W VNi5_AjՕ.Cz ?FTs怰2IU- ީ`ZtT ̓IF։zW:ƺl^0ky*v/SzE19C>PzkCB^Î:SqZ PcֻnY@25ZԶFAHs&P]YчZv9JWpBdI?YJWwэi,jbA^TW&EIY6ִ1eIIh Q8L֌'$V՛X$͌29+`!N3Ko(<g~hB{0xDpdweE[.ڒfH`usU7% "O'֔`2H }=߸'{V{5t"Gӽi G/Jc#󥢋0:N(O;$)M|U$Q+ьz%ͱ6nfL<Ԇp#I^O=hnch 245 and 265 respectfully and can bench their body weight 30 plus times. <br>Coach Melby continues,  Our weight lifting program has improved steadily through its 6-year duration. Out of 198 people in the student body, we average 95 high school and middle school students that enroll in class each year. This steady program just about guarantees Baker s further dominance for the years to come. :xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{ʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?uld be dangerous. Verkhoshansky s research has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided track and field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, including squats. The other group performed 475 jumps using the shock training method. Although the shock training group perfored a third less work, these athletes showed greater improvement in reactive ability than he 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 firstdeveloping 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 achievemaximal results with minimal risk of injury.<br><br>Shock Trainin in Action<br><br>According to Sif, Verkhoshansky is appalled at the amount of naccurate information being published in the United States about shock trainin. 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 athleteD F Hl yx.UoVw=j+|v UO 4gًPX{n܅,-bSDk1i+q ]Nq<0 KQoY- +]B+$@<\,>ĬMU 4L.$B2|D|B# 2P~ %{ mۀ,4L^U޼/R;Wt ":~WKxA͕3ND-^@ ٨V'jck<˭啖cM@Te>:a6tmSJ xiljQhjn.X9ECXrR]LC>g6RadMT9vhj~DȒ 7tjAtpkc1YA,jg^Ӈko-m2{҄]J[M$:|Rdk{5^^ JZWRbSE{~=Y5V?Kuwj:f]r:tN߫ [I|A⏈U}X6y>kH/7;ٴBA`ܠgWZοma޷`bpU6%S-MZpJmn-Zm|殞=?fLQ-ZL#׷UXʀɧdtN&o@?"? }mIf5IjEb[9 [{t[r]0pK,أ&38qouu-P:rG\;N6==E-aGaZM:%3[m=S| )Zc%-R{(.nY I Q\tE_*# ,}B6}wآhڍ2ѱ!]85lceU\#T!XE Z ŒSm 7I9^d_H&I ~ekWɴ %ɳY5P(ySjռ[(ǵy ѷ<$hTJ8G/˺ͮݹ_kܓL+FӀbYnv3m m.}=_ c801lngOw[Ssbp%Si.TV$"P$Z4XE5Sb[Ykp{b?6N6-~ݮ-c%p$M->jy&^X\1G&aCk &H-mTiO(>Ky7dqM2;j~Rek{l=h\qت}J'խӺw"WcT+LT3*wm:~޴,DQ=ܤԗRMKC"͎پ,$GOUp[֫o S9EIAar+yf1dU8vZ eD(YTVEJJ\N'tkU9OAgq',iaLlyyV3xG _w .˾l:Cd24wOc =I"XKr2(Z7-Poy`̑FkhOfT$l$47ͣOŏS7e ==vKȓY-d=w7?*UX4ܞϩ(%[?ۥ{RSLOK֣cN:5{^۱Jz^F&11&11qxxcB21~4m&ռ%0gσ'{DlSbH thhO ' N[qvc.XАIrOVPw=7mC,}8(#ؼe4Ri|SlzwQxz|];\ܶ{$z*f"M}ˎwglzߕ/Lܻ2я#66:վ-gl,t!23Jj47iW7/&kVW.MDnl=ob.U}1 Tʌ8^A_\.?sllFש!xm  gz~c`TݯO*. ~h_90.+;DC5N_1oՕYY,﹓ u{'ǹ.LS%3ƠO\ѱ?O-9Yw