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That got my attention! Stefan demonstrated that keeping the knees locked was absolutely essential. You can t bend your knees and stretch the hamstrings. The knees must be locked. Of course Stefan had heard about the argument of creating too much stress on the lower back. What was his answer? Keep the weight very light. An athlete who can do a legitimate Parallel Squat of 500 pounds should only train with about 135 pounds on a SLDL and never do more than 40% of a true Parallel Squat. You don t break records or ever max out. You just always keep it very light. Beginning high school athletes or college athletes start with only 65 pounds.<br>Stefan felt the lock-kneed SLDL was one of the very most important lifts for developing speed. He said the greater your hamstring flexibility, the more fluid of a running movement you can achieve. It s like adding a high grade oil to the pistons of your engine. I personally tested Stefan s flexibility. He could stretch, with locked knees, 9.5 inches past his toes. That partially explains his 4.3 times and his 40-inch Vertical Jump from a stand.<br>We have been endorsing and teaching Stefan s method for the last 15 years. I know without a doubt this is superior way. I have done it both ways. The results, in my mind, are not even close. There is no danger to the lumbar spine area simply because of the very light weight involved. When we trained the Utah Jazz, the players really liked the feel of our method. They felt the SLDL was their second most favorite lift.<br>As far as endangerment to an athlete s spine with our method, our research shows that it is n*ͧr:46`n/zvqZCIDH 㞔 2+1$c#ߚ>LDOJU8>s&^MR9OTKMnV1٬g‡YHndo}[N>lRU55E+E{H^I8MeaH9LE.9Rj318޴5qPj}LmI=kbO=Gs\}ik(q0ʌ޺<\#@9=o<;O {$ciOa+WeJ H3]AX^z`'~;V% RZ"J2{q5^G6@2JȎ(Px֑dS0{PZSKw?ad to warm up in a hurry. They ended up jumping pretty well because they were great natural talents, but th,~צQEU{g q?,~צQEU{g q?,~צQH>W~AgCkhp^6ve TϮ*j(sQ@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@ the cadets upper bodies were too exhausted to continue the remainder of their physical tasks!<br><br>Power Training<br><br>What the medicine ball is especially good for is power development. Pwer can be defined as  work performed over time. Medicine balls take the strength developed from high-tension lifts such as the squat and teach the body and mind to use that strength faster. In sports, you have only a fraction of a econd to return that tennis serve or to brek that tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker opponents who can apply a given level of strength more quickly.<br>For most athletes, especially beginning-level and most high school athletes, power cleans and push jerks can produce significant improvements in power. And with limited amounts of time available to most of these athletes, the basic BFS system is perfect. However, athletes who have extra time or who are at especialy high levels of ability may be ready for more sport-specific power movements using medicine balls.<br>For example, a volleyball player will want to achieve maximal jumping ab