JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6ٲ?r *vɐGZWI!X \ ?dҤ'#=p=W76+pOz3*Z9T˟F(#cx#` O^k#|}ӏ[('. (%e>i'Sdv| Z(JIy0\5g4tVKTB&t $" WxqEj0o#I9"׆5[0PT\bosT1O^(uaJ*'2dtWPMT'S];MhHsWEpr̷RGS^]6mGKl3$m.x8G˼Ӥ7~5OEhwڝ2&+CMN"I$vr=guwHB Ntٷ0x-ǻ?x ;qҜILc+@q5'Q{Bdrks 8]i5cʬw\#8X}j+RcmP Mj[s愳zYc6q~%'ʏ' յ%FujMak;M_g!*<((*yn{5dɔDk?N[D؎sqk6.)?➼FA.ABG?Zvv&1F9,9Z/GIx AU`#&i5bujET*ӕ<2GQҭ{ >2+xQRkB$D`z? @oC]4^Fdj4Hk\OD;$dc~yJ MfXīz{TՌy;{]$}@eby ּ,мnV9k24mN5sOWU YH wtﱤu=>9wgn@Y:W^eϳ;30׭sRcMvGZڣvH js P#ʬdCjK{^$;1*I"bavxݓ\⻣6';"Ŗ_ayHz3Vd/#'KϚEJ*!o+o떐m=?J^'N> [YI3Y_2a$שO,;Fq޵<wh B+ŒOi4M W <9A4-[Pm`M'sGLsO3ҹ8m5Y5n檤NJ[[6XevžJ>k -CPhIjSw WOJSc76zNͫC#OChrzŔwڇ +FZ\9kk^վݱ#$`q&s:#7JNx;'wU)Ar 'ߥ7\ p{f7CH1{u"` 84/g==hIL#Tz@va܀0+sE{c!7~_·#]PEy{W-y~QEci4pC}OjRV:)B\v*Mn@^qQMq%rSsn*[Unnn? >¥zVH{[G5VR]Ry7<=%IZEGW׬x`OW]qэf*Jv2:}+v9kK<Y\;uFM$ Ag9CT '5xQır0Z*3&,m=}k#9&I>& ZaOzZ݁N" PhQǵL$ϭ7'o@[zU#8t9bqyO TuH=i6 L{Q>6?R|9ВTufE +?aki{]$OzUqj*n.fpzJ5OGČ1Vm5P^ټqZU5FTu$0j6l~4pdʳzzתX?$~T >Î$sky+5 61\]Tr;UR5m4 Fg3cvNzcRwf*I?LV7u]R;KeLpkF:^N7Q!dYʹ;k mcdDUR`<\DV r3ֽCZD2 چ9>浭Ic1 =OaֶrHERԝqC ϧzKKAWf8iVYq{GG)F1>FCc f_z׈7.pV!Zg,zSzfqJL#=(h(*$t)pBA)0J0q?:PqғJ$@ϥ0A89Ҍq"=ppFk`jI HvD>+xGn#Snu]+Jk-/zR]O&w,/NWu?l@l`3A)IQ`< vG.EZ%HSΫ-$E?Z,R;V׌J>dªOj?acn8b>Vdc`^hep{,I?$Q/' `H JU-QԋyGrÿZTp$`&Z2 |CHo8>㸯-wI. 9FuǨVl#>WtvW fAO`zڒMz6Dּ'mHA ۴ `068rR.#'9FgڢtRn@ /]X <-ܑA U*VʮKR}~i09U{o\GGH2uZKikᤋV{{H=q6<ӕR9ݎI[ثx8=⽋IXF?0>:U\{Z/0mОUƩJ6OpsMbQx8sԀcf❌zsFќtAҕ4~R= &qpڠ9TR3ilN~q4g y4lp:R3Ӹ== H(\pWSj1%畊i0 GҜTpb~K<r}N \){UMۊ9r+V]YL G1y?y4=j_O}L{U0|7'ڪ[jma;Y\nr~xR39SY˱á8hRmI[BjQȤS\K=*0k*^kk}6[JX结µenS'XK)X?g?)8 +4k,kwQ4g}M u]ksJ90z(}*8Mz٬.|ɇ$zzTf=n7AfR; OAVӮJzWQkP1Ϡ Mσ-RصPavrq[wWE$rc]+p=s>u  #<~2_Y%Y7>W1WV-Fɨ^oF|/&Q1Aڨ$d0,~t(GÊ:aaS@V!8&zsM @~|0$;D^ =)([qJnRg)G>H8S@Sj! TE\ }Mlv0d=ʶ|;dW{U*hFzӯ"RfYp#=b3Q.n/O;=E?*yI c )dpqޢ;sV!yNRzyaxh xRyzrciրӚp>40ԁ") }H`}19擯Pd}bwɨOsJ8<ހ'i1$㡠qCzt \lsc9=kI[c [j$<_[ڮǐ5◊M34.\KՎ9k0A32ҴcuPvAR.39=) #>& r#W;Uxy.$2H& w:LNO"?QJ11M89@>l})1>qҐ~lr9HS'@n>08?*7H3)4Q`*~^Ǜ@?p>^xSTȒ԰VL}Q)Ԛ7#9ݑQb@@h`?\QHgcx~xQH+ ɖ96I8{ ?Q\&asjKDG|(Ǝ)b+Ee_iP۬d\pR"19Kk XuYמS[x֙-OFpm.'nTq|L`QVo2ڔKRL|4ra&n p zUowE##*SG)Ǩxe߇;&>e4WlWʍFr^&QOJ(qU'h2cGZFshx8)"qYGOU @EңQHBMĤ9P!"4Q@)=h;OZ( ? $ZkFkևT֘}WE|dy0@\\٢r 6ސǼ)ci\DB$9if ZAޜ2G+]G9G8& Z^ Ґ}JwcImݰwtEZ1vV'Z(ST=9SMN9@Ac]A$Yl`i^r)$zsB`m9=i $ýjn#~+6$NnY@SN1`p֡#F*} Vk` Ԋ.K=6Q14W#\Iz-ԗKỶDy$FTskGV [vΪ"tHTWӯ.c{#,i( }H\jc.TOSO<'ƚ]he"C'D$J/+Xbyv 0ϧ6C( ;FNs i**2W׽s~/S5o=y=\4ϾW9b[WW^]ɥA-q\`%^[i94q*ϔ77x+LW*,LÃ߸JnAƬiG@\`O;l`V歿ˌp>Q3ҕ6qF %񚔠,I9>2rN>0A(:^3) IuZ!IsRh\@Z1" /`#BqV|}WdzR?*wh.BH$Āׂ`U*+VXbq=1V sZ)IȪ 6lR>x:sV,Dк7Km*`~R!?5f kiSjڈm92p)n+\t+-3MGXm'III!c$گxUn[\]_\eAd8\wW?[- 'T]ٮC%Հ'$gh,p2.e)+7[| k+畸n#+Ju¡ߜ qU]SW< |Pk7khĚ5ȷ6/FqEt^!f9'37.;8 X2͜=km=W88<8>j$JBrHdAIס9f9$9s:P#ž}` n2qRm@D`֦8H (HW)yy$AO>ޭyՆ]mP}sQNٰ) As*v2Xw3~UTp3"u#qPp Ub,&z0$;i=VQ9I͛G8$v4+f| g$s` Ң.ޝ8@'nSW4h?qpTʹ-cE&Z(X*D:kkf cpqɯSGȃ{# S Ԯ#ަ0ȯdh;X1ҳ,CL,A=0 OJ7q9 }i @+ӚEVp:3* r{PR.zPAb2)UGRFnҀ#G=bN3Etwo 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 performed a third less work, these athletes showed greater improvement in reactive ability than the 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 asvaluable  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 first developing 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 achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshnsky is appalled at the amount of inaccurate information being published in the United States about shock training. 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. Furtherm