JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8T rGyHU psFIt3A9`=ZpcޚsӃ@L͡AOZ=:SI!A֛+8R0yXaQ0%rO=@)@ITnC sjb?1)I#XH>ت@Dè=:{qӥ19'0#=NxCg+EY 9'LNSR t2u8žH q? <{$q\̆idd U39 T xRӢfYR2,L0yw;<ƜzQ֤ 9:PF0O vA*L<@ytM )Te'7Q~U^/ίsww0 +8ڲD2ԑ ҼnS )6$ڹg($ATYuTЇr85pzik#FNFaҞHzt3h6'lT'<xSɝQ4[_SQ9E奚^nW Ẵ K[sy=HqQxLEr: ~TdpOU9ފ^*U8|zT xީS[\oRw#n1@y 9'8r*8_;l6A@\#L>9^g1蛏j[soec\Kvu]r=4CX6:z7gٸ(;>^es=[uuv?9r^ç~1M!&{,:aUi'i.sVSS^a c` RQx֞]s^mmFKtڱ.q52YFFx9 We4-sg54MY7Zl2kgFW;'mTm)qo:wRJp$?Q]fƱck8)sO 2+oZM;N )Il'$ir.DϟL}~6vF+X𖞚?`ċþ-gk9 }+|eE#i)*4x׆!C"ۥžZVZڜq1o4v rZFh(^H$z9?6H5]gǚ7*Gڢe'%~Ҽs}1kUdy8v8I=3syd°|y]RI] Kk7"Ռq]EctPqѱ;k(.;ܒKA$~=>g{{5k4MbCi4@98S&cK [(d?aGQ4]";.`.A $.A ֹCᵭ5JT3k9n uKGe}. W T#1xtk st R |3ҮF{,|,Zkypm oܒNiN+[:Q:^[UU${\EH֖Z$߽T@HL7;I:jH|=2^\N\ q}gsq4YBrJ|ֶ*dӴ2G@Ρ)Nadc'j&sbON=7n:k9xJ-P[$}d xs־[ ėS\,^O[{j-ϥP g{0fv`1Sq֊" Io/erx%nGfݼY۩cԞWk*]&FKOA@}yJNA-G Rf )$ L=ӵ4/qK; {4!iJ];%oC^v% ˒=8?T2>e9E+&wkCFpˌvA^WGw7̪:>WXvd^5[+[;if!~G$g`]. D720(m}3ǭuӏhoY|@ ޻[P^"ChY%4YG@@Qi\x6j8 {Vέ bH\hJrzXIA#H $gII#0=I51К{1,r}q*2;?J@0$Jsg0`9(]zT7CJq'$$yOs$ґC=wwbMR;t,Dc- pܯd*SjӻcpԱ{3PcAϡjxe*oDcqm 9[{2錜 B 1ȪqZM1e FI\y*e0d` klt8GOz/mm4a(4 +YhX~+t?q);S&wGhV@;ڶOS׭q~:$$.>_=}+;PKRQ o.yҪIj&F+K~5/&EP@]$|G *?i7z`dVp@!~Qߞ{^K[Tkf,>XrqڕkAdy ,s4}t*ġz5M57cpZG'}Um>g=JdsO4hZ~YPHb>4Yg OOeN{$>u+5^֡f%8(D \7C9ve 6E#*[ʨ?3=q]TTn̤z55"[i-]p$Z,fFi>4RBE j炵YX[D/"l\`=2~C5`!#$gqH#F;݊ӚP ?jWr*3'(Ƚ= b`ww4U'\rOA9Q;FarG`1E01$+ :S{wÀrM+JiAP+AᛟzrmLb$bFC"Hґ졓@5o i Or_A0#߃QIn58:T\}f(=YZZ_25JDrF kn:ՍX]-s|9@8#ڼ6<6O1) X0ǝrX~ƎZ/& |kn|PkKu yORzԝ"jPIGed[g$ zBKҧޘH50C͐8<$f?JPp[Pyc 3qޘPI_?c8o‘ x(Đ:&*;= K<;Xi=}h%Vg8&Ⴀ0;FBH*W:ސ&N7 SJR$`0$1><(L ?Šb?oaches are standing by on toll free lines (1-800-628-9737).&nbsp; They can help with questions and/or help get you started.</P> <P>The articles in this journal were selected to illustrate the BFS Program with a variety of sports and to help you understand our basic concepts.&nbsp; Enjoy it!&nbsp; But, more important, get started!</P> <P>&nbsp;</P>a great debt for helping us improve our athleticism, but8y)dO.VC)A09Gmll}1b;OCJ1ԎY6,<+Lkx;Ri9'qX1فӖK90L_2ݞp*ỷQ=14߷2D,r咎Aj۫;Q8, Fk|\m@ŧ`> Oy$)Vl{\*=j1$>ḙ,''Rw6 jppWOƳń^a>vg&s-+rY YMXhb^Z;.N)ǞTy#H6Pgln8kHnmrg窻HN8})ۅǛcc*IwY 9BV3+daHϨy:Ƥ9 [6F9CR8ȕg{ 5ppѱ+&oo:$i&lC6IRG&|\&q {ghItCPӵcl:vuYkR6W⾿v<#GbX7zeRu ݻE$λPX85PsmLGb%ܧ߽J &aݾOu^'ڂ@.H9)JYqR|ؠ@Jz~T.}3@ ]u1M`n8<“΋ Fx0-*yd AnY0>€Cm&% ry4eyBҮxR2J-$F9lw5܅VVF7WigҊ˦º ^2h#[n5GiI!̡v>2K&IJ,iN1n5+M~K"DT+3mC͐&KP:斦rwe1}NiP?Ay߷&st+1YaM2Qj8($!( >}zUuv9x9(  ';Ӕ9"21|QN9lsޜTϞj1k{. [~y)kiS8 aIӯҁ]K@d(P `gisOSS;Ǚw+3t1ܸh+5 ӾixYk4ȏOBwbqMs+.r8gЬESq!#j3![UFvZڕWDсґ 7Rzpئ+~ۍ1Ot6OhʫE 8O5-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?uld be dangerous. Verkhoshansky s research has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided track and field athletes into two 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 as valuable  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, Verkhoshansky 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 sq