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(/Ҷ4J(!Jڹ |QEGACS ?U F r e e m a n ' s b e s t t i m e i n t h e 1 0 0 m e t e r h u r d l e s i s 1 2 . 5 2 , w h i c h r a n k e d h e r n u m b e r o n e i n t h e w o r l d i n 1 9 9 7 . S h e h a s a l s o r u n a w i n d - a i d e d t i m e o f 1 2 . 4 0 . T h e c u r r e n t w o r l d r e c o r d i s 1 2 . 2 1 b y Y o r d a n k a D o n k o v a o f B u l g a r i a . < b r > < b r > A C h a m p i o n ' s T r a i n i n g < b r > A s e a r l y a s h i g h s c h o o l , F r e e m a n h a s a l w a y s i n c l u d e d w e i g h t t r a i n i n g i n h e r c o n d i t i o n i n g p r o g r a m . H e r c o r e l i f t s , e v e n t h r o u g h o u t c o l l e g e , h a v e b e e n s q u a t s , s n a t c h e s , c l e a n s a n d c l e a n a n d j e r k s . A u x i l i a r y l i f t s i n c l u d e b o x s q u a t s a n d l e g c u r l s . S h e s a y s s h e w a s t a u g h t f r o m t h e b e g i n n i n g o f h e r r u n n i n g c a r e e r t h a t t h e b e s t w e i g h t t r a i n i n g p r o g r a m s f o r h e r e v e n t w o u l d f o c u s o n t h e O l y m p i c l i f t s , b e c a u s e t h e y d e v e l o p p o w e r , a n d s q u a t s , b e c a u s e t h e y d e v e l o p b a s i c s t r e n g t h . < b r > A f t e r t h e 1 9 9 9 W o r l d C h a m p i o n s h i p s , F r e e m a n s o u g h t t h e h e l p o f C a n a d i a n s t r e n g t h c o a c h C h a r l e s P o l i q u i n , w h o m s h e s a y s h e l p e d h e r i m m e n s e l y w i t h h e r l i f t i n g t e c h n i q u e s . C o a c h P o l i q u i n s a y s F r e e m a n i s o n e o f t h e m o s t a m a z i n g a t h l e t e s h e h a s e v e r t r a i n e d , a s e v i d e n c e d b y h e r b e s t l i f t s o f 2 6 4 x 2 i n t h e p o w e r c l e a n , 3 7 5 x 3 i n t h e p a r a l l e l s q u a t , a n d f i v e r e p s i n t h e p a r a l l e l g r i p c h i n - u p w i t h 6 6 p o u n d s s t r a p p e d t o h e r w a i s t ! < b r > A s k e d a b o u t h o w F r e e m a n ' s s t r e n g t h l e v e l c o m p a r e s t o o t h e r s p r i n t e r s a n d h u r d l e r s , K e a r n y r a g r e a t U p p e r L i m i t e x a m p l e a n d w i s h h i m o u r b e s t i n w h a t s h o u l d b e a w o n d e r f u l f u t u r e . < / P >
< P > & n b s p ; < / P > E X A M P L E S : a p p l e s , o r a n g e s , b a n a n a s . V E G E T A B L E S : 2 p t s e a c h E X A M P L E S : c o r n , p o t a t o e s a n d p e a s . E a t i n g m o r e o f t h e s a m e f o o d g i v e s y o u o n e a d d i t i o n a l p o i n t . E x a m p l e : o n e a p p l e - 2 p t s ; t w o o r m o r e a p p l e s = 3 p t s . F o o d s t h a t c o m b i n e m o r e t h a n o n e f o o d g r o u p c a n e a r n u p t o 5 p t s . E x a m p l e : a p e a n u t b u t t e r s a n d w i c h = 4 p t s ; a c h e e s e , m e a t & l e t t u c e s a n d w i c h = 5 p t s . < b r > < b r > E x a m p l e s o f F o o d P o i n t A s s i g n m e n t s < b r > O n e g l a s s m i l k = 2 p t s ( t w o o r m o r e = 3 p t s ) < b r > O n e g l a s s O . J . = 2 p t s ( t w o o r m o r e = 3 p t s ) < b r > T w o p a n c a k e s = 2 p t s * ( m o r e = 3 p t s ) < b r > T w o e g g s = 2 p t s ( t h r e e o r m o r e = 3 p t s ) < b r > S a n d w i c h w / o n e i t e m = 4 p t s ( w / t w o o r m