JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?UEjHLD";*M1EV7eO[p\5Hbypzta@|} ZV |5g\ML?։=K[~>R t#k̮:Ѵݎt%HS U`ЩTdF"UJװ(dd!= 7q6} &b[;p*if, H }+F6}ZDXt?sf9bx\FJq#h :8A=zAbrG :w/XN#u>"!p_SE4$+CR23~GguabTKXI]2 g?dA#M(RJ4XJqEY)X9EUrY&{lxrﵘ]$!`jdu@.uF`X[n7Y?\j Ӡb<Qfo[VQIxø'޼`aQ ׫2[+'-@!̨CY֧utua=%B⡹mO2gkCN i™cU =,uhB<q$< ɲ^؁GWpkN>gY于kVx>ktIݟ2xp:{]s: k"LX`ifp|"kX :fi=ckc3Nrb++UIC2,D q;i$*#-ˌ(fiֺ8UP*(zՔ 1NN[P jxsڥ$AT{GALF5E%مVǭk 0"1XMYlGKEjF3m&(u8tؚidmGzݦ}yYq5s- EtQp]'W2YA>N5BӔ-pY5lN9\]o 2: {WAlw $cS(ޱD]Zk=FiVUeǭ$Z(pJ䊲 Onl0zF:ri$V ϯJʧFj/ Ý+j;IךzOSUԂp9@i4с`޲/լ9蝽zVFCsY9"݂ySi%f'FxP^m#1Xn);97BRPW#GkdY WD )Yw`1Akݐݑxa1ݪm< y$Y5cDn涐-Yx:#A&5=;ZCl_ D)3qOAW5;gTU?1b+tJVVro)+ƾ!̩^5 ;qz+AI :_J5=2+n92qtz~Cjk-;MxUP`0[leRƟZEͳ r8%Ԥ_ 6q5\n^ 7Rn Ǖ oC]VtgːT뎣] [qoQs5W]Lm/<Ǟ6*Kwc>oF^M(}W#T$/p#>b$²|`3Q[]@>ت#} jF nlDw 5pqgv؞ݾ(-b;V 6e03Z@W,6ԡ<2E D7PO/Ecޯ#zgҙ(5˰%y֡C$ۧFj]y7&5I)LW]9HTR&V-#IJؕOtQ5{mf_=#dT |gqWd3lxkP 4LNW ?FJ̺88ى9Ap91=xy ry;P1 w9ĘW'}JΈr@ 1dZ{+_`K˨wgS+NT=b8 9Ox #zf 80^}+͜W)^џn&n] vpG FM[+8`g;TiA"QKcr@(d9FnuZd#^+’~ΰ1/k"N5>JbzL枟+}+!,2ǒI0꧱+ns*hȻiFHt"$"N7 v}k DRFaz#!`x?S@zR*8E[͡U?J˱ УO|q[bV-av߸~<֭u9Sh)@|lr /Zt&r3砯7\2]FTP9ҶЗVt= 4:ʀ᳍ IR3 x%#7,q*Ƭ"@*z :@Hi#?ʤgޠ!7/Q=iβN;M 3lv.e''JZ 'i:5_ Ms2d"a3a{hN܊Riٞ:q7"6jjp&Act?:`-L'kdݐ={SIB)"iTu'Z[ǽcjwG$Mm\U~",Y=RJ1jSOok:>̑ڬiVaې@AN;W}F{ys,{ֵU9NҾ9~f00\)bNx468$urN$ 0v\qwp{Sn.ܶwu?fuJI ނ[;F:d8dlVS$o v(F uiGK?#gs(R9UC`1SrH '@EP.g $R{+.$ Ok,͌̋@xJ?Ċ1]s`ƵK3wSw'rMyC'ׯ5Qo%VB+gqqid|%=5μ<%˼lsڶ on'$\b *9$b/sujOEpi4Bn`Z[v6JꑎA3\Wdv$q,[VZ\+M@/dr2˞"`9h74g #k nGf!sCCgQ;+51ВGzMP8ٮܟo rMv(7=j)].[糋5y-@YC9>±#\~sE:X˽=nX䑔,;\-FuA)SFx+oϩ4Tv%FFzY{yFwtmF14#rwVy aHnD6fpZQظ XqֻiT9M\:WOy\e sk[hdbywNϕ݅%ꆧ|,GOZ#)%v,8õݪ}}Sqco v||ӡ񖃠y q6ɇf79k̮ny6'5ӏ$w<>* c>o"_.a~"cuo4тF6W綹7ebzuGjjWvtu&#d'4ϱD̷JpvF} ee" Jŵ4Zu".,+W\qkx2KIw=U#O\O)5O<2S:UpLy8#&r'h$+WÌ?"(ф#~x VQ4 I>1ZY$v*TuXBgUJȍ3 E?xM4G`< ^n z[@1 g@ܝQ^'%9ZZhǁȫ^b;y Irku;g ƪ1X}*桤IOCƓm>PrI *+ċ53ٳtYOsFL%IH/Ñ>tV`mǧOYڏ6bC%>r?hko7PWqo,:3SiE 3xufK]J,QcUOSu~y]bzqz/NJ(3ғ*:+hdW^L'r 8twgjh~C?Vj:E8ڣOV|Azkke Fo#<^i2;on1:N>ܝzڦOҸ?%1#U frp f08% Lcˑ5œdn#Fm Wi|ҭIUU Փ}?lςN25WKRm}CVN{ ̵ԭkՍ6$>Sk+:b34PP`sz\cqNS8*rf+ֹhx}\ȇ-zQA:ғ:+ bGAz3);{OdSk;;vѕ QThe Poliquin Factor<br><br>Prior to the 2001 season, David visited the Poliquin Performance Center in Tempe, Arizona, for some individual conditioning from world-renowned strength coach Charles Poliquin. Poliquin adjusted David s <br>diet - which had been carbohydrate heavy - and put him on a serious weight training program.<br>At the start of his new program, David weighed 209 pounds, with 10 percen body fat. By the end, David had increased his bodyweight to 242 pounds and reduced his body fat to six percent, a net gain of 39 pounds of lean muscle. In the procss David also hoisted some heavy weights, including a 315 power clean, a 475 squat and a 425 bench press. <br> Gaining 39 pounds of muscle mass in the off-season without the use of steroids may seem impossible, but David's gains wre all natural, says Poliquin.  You must consider that David never seriously trained the large muscle groups such as the glutes and hamstrings, and that his diet was high in refined sugar and consisted of a lot of fast foods. I would never recommend steroids to any athlete - to do so would be professional suused. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>Coach Poliqui from other trainers is that he knows the body more than other trainers, and he s able to find your weak links, says David.  He also understands football,and what you need to be successful at your position. <br>When he first started working with Poliquin and learned about the coach s plan to add so much muscle mass, David was hesitant.  But as I put on the muscle and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. Healso remarks that the extra strength helped his blocking and enabled him to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in ganing muscle mass, Poliquin worked on making him a more balanced athlete. David explains,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lower back, hamstings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin leans, rope climb and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champon, the first freshman to be named Most Outstanding Wrestler in the NCAA Championships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> Mos of our smaller wrestlers, said Cody,  when they come to college, are inexperienced in weights. All I really did was circuit training. Almost every wrestler red-shirts, like the three of us, in the first year. <br>Cody has proven himself to be excellent in Greco-Roman and freestyle wrestling. He is thinking about continuing on with wrestling now that he has graduated but it will be tough.  I am looking at medical school and I m married now, so I have greater responsibilities. <br>Cole has also done well in Greco-Roman and freestyle wrestling. He heòl%>$*z2Ё60<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\2kt>*~n:_J6ުg5]U+kV|7Om9[ ׫G]H.6!y+H.h7L+JQ.yl|`լaHi+Q}ka%12sh)Lc([p:m%zmf[ ! ǖʧŁ 6գPDHk7ff6p:$*Dw^+Bw8*kW4 Z}֠QB gE4}ztaXsl[ǾG`y0si))Wv/4E}@V7ZjP+B"я4"́.#F]ԟ"V$US3WM<4<8r $5X~?KȓPC w-/. I2~!F~7 PGKB{vY9sā^#דr3:^%̶%z B@~3&~nj7ؾvqagom,Pėz9%d`U!ww+A+=h K/зCMÁ+٨OqUk?T2Zdhin94}I[2Fo䣞'c=zy' D#V@|a,Tӹ9˧_Rit(cDDsz|}>xn7Qnw [K(h[z H]Fy{DOD(jU QOp^ Opݖ)MĈnlm)'[+0^RS$3™OUTYll(Жkչɲ"5b:λ -^ktcA M Z֧_X^Ame޵uUl#eϒx! LDכSI%{`VS