JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?җm]uIS% $Ld9[ˉB8Մ,z?ncWO,$P"U؛:m)Gc'Aן^kM@d&21ݖl׀?Jz540(RQj,JYx/ )?-R8ү3ɉ6B7l,B?Pj4YDg2JV<]zq+S'|^K\m֘"iGW̔'tYwCHizj4KQ:5'ZwdmXO4Gz >My][%ݑҮ40W Ѯ> ֛hlC=U ,.b{)%WKi#NJ\*>]V2v\1 1ӎp9%mJez*2KWp+A ^ر1X a@8>MWIk(pKYAָٱ$PG|;`ご1p=3^. Wx_GFх8]"WMt3oh܆ y lտ0HZY/\Gifm;~5& \[5˓嬇+tP9m%B<] /lrޘֶ[)l͵9uͤ]I$$,F}Zg,"A=kMbRԷjmtu;m$yԵK[C,JY.KM =*wm1m>N3I\F0:Qg@fYۉgn<Fxɉ$z;:HiFI!IJѼ`8.vT6\эw$IZce8W}X"ڕEk.Cq5ʹ '?@?d+IB|u#kWVZic;#3E26%{HOpX8oL52[]hgIT*ӵp:ui'$,jB {)OMpmUEŌ3]Vl2{\5c3'8=k4Yh a!EOȠxA[FZY.',_.I5<Y%}U[2̙,ıHt"w4ҽb(O=sǽq%MZI)lNI(vHrr34ӊVΈ&=:V\g3jKTu`H/v Gֺ#sH2/\pzQ6,F8TG: {ϴ|湏b@7Ls*"2+ W sDgv7 Ld!# s&y%SxuYql|kN3V-ef&OXq2qTy#AZYBaix2#3zNҔJ<;iڤ#REcm;ZTbGV#' 實,6})p a0A^iJq3Rssha"Ox?U+/S,x E4Tu{gb]Is޲Wfjgi﷎cjxW)\¥άkYM,nYO_ϊ޸E͜!_1J[A)XG' XXAyllǡIDef{z!6ۏ t>K|$!Qa*N.[ݳ_%Ppz*[Z|2çMXxu'S#Z tdr<(#QYH+3\/ (_a[(,UBuI5#F єY]Yp]ɏsl5nf ?3JM0A$ VE=9Iq,Ee7G ( 3Hydt $eNF8J,#Am v9v%~ %I%H#=ݱ770% J?^0A ARZJLJ*mvj:\@U{N#K,pA@[SU6lS˞p?)<`⥊T1x$1IĊ)dH+Nykzy@;Jm)"n=Me#A0:_v&AncVbݝp3Xf2j"((鷠T9q];E.u0 z]xdqJoCQâxx^)T:8yȪ: ɸ*ǧjs]t:,;u7ػlS'4cM;Tes+.X l k,E}U5C5 Uh06ȼ7n$z"p$Bѩ.Fl6ly溭>4NJ:*of(GҊ-Ɍ.4V8Uxh){Dvh{ jNJtA"'#AjAyUŒtkJu_+ ..ncwD 15@(d#E| p4.p8(j7.c l\`ZI$)ė[$2LjHwqSKI$'ٹI8s|$RHMjZjDE7\ѵ k%(}ϥm[ B0s=8\*# &em>l]Opʩb^\vWź`̈́3M=khTI VO&N:dfj1 IS ,{=5M?L$4 P$U-'WV. IhԵd:W丘]I,e=^5ud-YA$Oβ V鄼9$W~'IXn(vqٛ嶆t*N3-ⷉdxcXЌOY ]62Gt[%" )?֊p; p:V7Q@ T.ڳJMѵYՆc=|Xe?Z:D$8g|LkHv2|SM ZVe&Q Ϥ: .W?kԼS #×Jk˦mcb9'yRRZWa+0nFʝ`qLTev d!ǹml-?#[eog ʏ,LUqY-NŮٷtEɶq7Hr?؛W?] Ƞ {H*5MVS F Bϥbf:ii t.jFex# nUŻU,aڻf_i0K!#9ʼ. S׿Rr(p($Z-MolV)36H qWHv xEƛEFv3d$?hp\WŴfd#tE6\a$4(ˆƢI妬ta@bI汿+0 # M_h"VҢ.݉x&6F1_q+o|[QJUCIvSr0VMn]#<囀5v3!p+J4l+rH8kBJӓ]0J5H6oh.2XhX5KgwhYnE<:ʹ j_Iq44*Q z~F[EJBvp §- iGRNd08Xr1 :dV^%,֫FxrlN*%U_S5[#JMHd|c<ք7;g+ o a@a5>ֽդ>bx`:tڼd|v-76(nN eOխOYL-%J2Z؛=S93ԼEx%ϛ0Upp^%Uk$?.QI$u'5wN.ۋH튴#[\ 01;aÐANWQ<W9_g޷hO$,, s Ku<$;(M0i1ۀx'X}h'bzqjtz m]_}>}MZZx#r0 s*N #7Jؔ=Z:%UB|?‡P=J +.e(83Zh)#SPU bgu)"C@*C'9{j&f tϥ LR?5<Ng H zn "dSߊQH]qHjK5tgN{S㵒,ʡ'imC?*Wv̋SLޡ"v{5%)[r2Ik5-p*Dhp1Uňә<zUÅ3SLs(LW#V9uĬ۽1OJ@rF9h%ПNMi[k'#g+>0@y; Qӎ0cm c9$) wm#'ւ]n$֢x {2yecjWGHDR}{W;Oli4MCl.{ nt,{7(ޛ}g{ Ixpinϙc(j,RI4tmRUF@*`\eOmmyn { 4V532"@DjNvzQZiKާFX4tG;̃vO8?:۰5r}ZX[i2;8dtQZQ%ꎼ5BW`^؟/< UܬAr7Od##9 _Il@ r5J6YiK[ʓq]ss.bq#`}ӵɍR8ҳcΙ~lA7r:v+c*:pyQfDzqڠԜTtve/V0~ztQ44خncoyvX  ֔"2Sa-u&?*l&AH m*r=@;|p: oMۊ ed 98+Ȥ]8"3U!.\?֙og;J[4`WDAz52NIܒ}8jΫYxyGnV984=4 6O|6w! [Aq #i#WSq]q bmW>Ƨ(N9&oalߊ_!|hzB۲8?ʹEN wt郏]U1jnW$„m1ld +hH33E0ԫg|g՘mU`I"b}hy gkRoV9#d2A{¹bFH>op=&Mee,drinRT|O\ _$`}*ٻ`R%F1wZٵ&s.qm^,N $h@?{+2[g9q}(V@08돯jQ}= ypatɢQ~{h0!e,]յwfH["I736zCurS46Tqji{qnpS7Jr_$) ٱgdTu g7oQk΄xR7V_WޱZiu%3 sNXk7yџ[xuуϴ'\$Ӻl#2`sU|I@ФlWn~`} OAW(+jo'~ƤW5cv$Ԯ* lW4$X¡<1+.^C_<,05[K H>9j!K&nM(*85B7֘;}@y\9jžNt R+HZY '#6ZE~ܗj"0⊫&#H#6H pOsޠ%cH;y^0$ Vly\UR’3T2 ?SV@k =+CK5U 9ۓ]Gli+=-~AƁ6w>[!8zC?X8#ԖC72?U#h!u=i5k,}iD|] 46)ȹ#'4gPK8jw`rAiܓ#!r$l6֕4WҳяI NLd;}ғO$)nͰֱ9hգEcßr:;:[۳nCTqXZ1Mo%ݐ MCi($v5w^RNrVlǗF3mAW*QA =z.aJǚ(عǽ1Z8vhEU=Avs6O'P#ٝgױi (X b?:6 6oD$9 }h:ߊIቾ@?z' aj>"7Ici M<3fZV ~Տz.yA3h@Gc.&VU}_,ucih"K^90 }{M_Mź;cGVn5PBn=ɮk=܍Iۃ.KfSY:UD1$~҃+Jtc#HguPkM&?&wĈ0{7yoº#Zd81p  ?CNpQsWm;TVX\$濇z <[)fU'RpH񯢬O)YDK4uh@ .Aj7L{M:$Hc@`[8 Kh# DqE'L((((4(ϩ56^BͩL?}>:κ(WѼyDSnɯVׇ|3[鶃~w2?v?Zt6ƪbɒxj@IoJCִ髵RdFT&u |HgU /-?tZ #)3?B4K=:R cqh-i]>mo 7Ƽ]xzŘk 潞}KJLg8+>ӼFm幏eݬ$>t*sq[P(((onsiderably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <brLet s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. Durng a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effectivefor sport-specific training is that he exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have well-trained spotters to properly place the weight on the chest).<br>In certai@uԵIhʌeuS/9A(8Zڒob|k{ hR D4s_y IUdre=AgZ2et +I=)iQjRkF!T3x#n Hs!1yR]!'rr|TsGݘS>raq\Dn^2ud0ԇ!UKB.Yo>ΏoƮ\=?Iq#m3o%nQL3Kjti,n:l2C]/v)kި?! h %=+T< n'#Ck()*Jkua/m Ļ40I:f*3XU*!;F@=11B-T7ܴN Hv7/İg#GQ0ʨX=KCpGr.*:K==&['\R4ڤZ148'%ɹz#e,ω|{.Zd~xl /]O Pދ-;|ěSВ @x5!{w"9dSٙ94FJ$PHu#ӿqE;KIBFc驯JqSy.G '-vMdnIW'%E6>!UU&@h͓Ʉ ^|Wx$2PS}548߈q9O (숪iOZEj&OQ2RV=ԥPƮ=Uc=RI MF