JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?sZ&> s7vwZuU1B>([-b%y͒{;9d+I d˷ G8#3ZqNB-\nӰϵ^b4@og%xO6X6Rk=#y|v*Ij*` up4e$Lz$dJ$j|>h{?^/L.j0v4 ;Ғp:>Qp6-I]O$eN Ff4.mR@p`P+)29xt-2'z meMLw)AYl"Rk<{NGD:R mR;; FA$AxRFz5#iF>Zr1[ 2$ßI٬ `[PN1v5Zr;qg7] 8׬ڞ`=+JsҼ*܃qea5H7V]L݀*{tL $o~]A|VL =jKEyolEѥ18 |W%cͼ>j1Sz]:?GUf0Sm6Ғ@{IN0@Zdx5B)LqH` I"zΖ7yC`]^;XgXQ ktړvAR#mk* 2q]ԦPEtoOZYPFOVyv6_W>j(tj+OCKqێk:mgړF͖l} [NϾev^BUFL2EG {٥ZVLJò:FgbH5>E&ܤd]]ZIs#olT]gZa" |?Qh݊.`IE@E$F3p{ZUNv'Xs =sIs0XJxnfӭZ݈W?o^},vЍg8={N[V>4X,^5+69쌌zZ쫠zl=knH31r1Xz^:8`LN.^Gm, |U*^JÅSHUs]SɥQl̴4kX$qvnj-݋V&]7zտIci L`t'W:Vj$s1GS7ct $^d&AMh^*F8\c\otɛU}'-\WnEr9]hw˵էXWE`]$9e^ D$V 7ҼeKgkBzAwAcԎb/'\EIT\"$O`N !R3Z3*Rc#\?ԡ8NcoMYfOoSnA4φ.RM+n@YId֮ėɧ܅cDH=+}ɵX]Op9 5vB'#Ec$mU+0'ӭ2*$pES}u"$ŮLgjn+WOC7;3'xuXdZ)3& 0dQbjbѶy1޿ÊMByF3Fy|SOLϹHขGg  Ӽ)[<_>z'BX;xt5VCm)`;iuFOO[Es&p-9@X^ܖ;z yqk+IbxbU_턜^aENc2AbFTg ץYPX\@NJ-[VVz<ҭb |==&Ea(ܜE,c ̍( EӴ{xʌo p\gK!6u~N<ʘܯ}GHnqmc"yy5(';{V Daz_!y8N:3v`;sҬܤ<ѵ]xM5E C&_&Dl5=fRz >o82{pz$d 7U<=b_7 ;5WG'є0+R"7ϽYFwLFf+yo(Dc\rV=y0lVPrw')fa6~])j3yh Iavm}D_Cģ(J7$[< ߡlW?_ɡ`!nqr;u /bܺ SgIsxqMBwxUkoXKy(l3I=H]5Kkq9kRV b\˖TzӥSՉ=K68i{~Fsk.xU?)KoĔ0ʲCNJȹU;>e Rb;S #GUFr[H?Zx'4}y*@ևUޤVhI8RRD\7MM"1{eU~uؗ}zތ@z)=t(i~{xO9bH* A4Ur6cN=>m,ŽUYq4sU XJ:p(F }7`O=))zRJ֑zjC'g17v8;Tg.I8ɩgN N{89_vX o!t;:YJ# \r jix&'OkoVĖgE&G`~'zVrkLYt5j=jņEtY>IMVͰ$XK~(Ok?5 MBg`8wºn}zn6e ̬v ^G`%'u%joZxCD}6*zyi MR퉧A2 p2:z CI\,2d¼YXHJJ)2~UMCKlu `c"msV֣% S:$sXgl{ qYw:syrM=9OR6"o/RHBQB tQq<]{[ArC!8wf2RG4j0н P2Ec}( SK*$`9QE1>})Q@ :}L{}iSicŠ*X!G}[QAQ'+>n?Ί)GsCkB}ާ ۏ Tc/?S QEDdrugs and alcohol. After the clinic both Bob Doyle and I were so impressed with Kevin, we thought what if we combined our BFS Clinic knowledge with Kevin's insight on speed development, we would have a winner!<br>The result: Kevin and I are now working on three dynamite speed clinics. Tentative dates and sites are next February and March in the cities of Cleveland, Minneapolis and Denver. This would be the only total speed development clinic or camp where each athlete would participate fully in all aspects of speed development. It would be like our highly successful BFS Participation Clinics where all the equipment is furnished in order to have all coaches and athletes learn by doing. It is certainly an idea that is over due. Stay tuned for details.ediately rebounding upward upon landing is considered an example of a shock training exercise for the lower body. Performing Marine Corps push-ups where you clap your hands, land, and then immediately perform another repetition is an example of shock training for the upper body. One of the characteristics of shock training is a brief transition phase, which is the pause that occurs immediately after the eccentric phase ends and before the concentric phase begins. Such dynamic activity is required to take advantage of two processes: 1) the reflex increase in muscle tension caused by the sudden impact stimulus, and 2) the release of elastic energy stored in the tendons and muscles developed during the eccentric phase energy that can be refocused to help an athlete jump higher and farther and run faster. As illustrated in Figure 1, a delay as long as .25 seconds would prevent the athlete from being able to use that energy, and the activity would have to be regoped a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.letic 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 per