JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@&]3m&*LPEDV&)ȦRM"#)HE0#""@FVV+M+BWt̜T.H O"|Sj@m5GPx?ZR.jB(2)܄Ff8U{P WVl(Lcz/~%NYcQ>*'$fdH@OSV_UvA7kF5$kK[ Mu0c7@ep,}+cV^H&>=:RrAZGsY~[` "85hd3mjB)Z֬0S@R9TE@o)riq 4 .jB)qRxgR>m܂>j\w,p$L@o[VLǏ\ڋ=BN2P1,)4oxkL(q+P;2]A;Iyraf,u6Vdyy0@ Q<שZۍkT 3+ƤMPU9&k{ ,/Ynbt*}=9AXxZ>ڜ9$yU(|1rZyK;jV9CN4T1 DBM EE#(;mJOJ9i SYVLT 5LNbAsz_õڑ=I渗+:(퉦3qCtVr?ZvnjH܊*7o`o yrvY&Bic@nwSwE䵲9Zu\gI|LF= Mt c ʺC6?ZlBz$`s|UQ8pOP:Թ⣋=>yqi=HZC6mAc&I#Bv^ ZV`p_pzg?Zw;N,ou|wGaif[&C#gkzNuMXn#JFsaTݪi_U]ЈdnhnE  ԅu+hI5ouA,(ZCA5s6$Q#'=IQ9 WWwu=ZD7RD#Q[:Y6$I]N<]\j͒Y T6'K {y܀IRs`!,px˕ HZG?AjiE]QGqG`Yb wdz8/io#|q5CIeX7~JSǫMӦH7;~R5|J5&{]p 1ܻ,v*FkVzLʒBB+b]L5^& $#8'>zW-Yִ^j گk%]?r\ rI|Dx9,@6x 9+?rqH\wk}{j}r=#֭k(\d`3&,_U4$u۴i`pᩥVN5EvtaۆҜܟ2dT@8Y<Mwy3@IQ m;91=?μM$,If6e.?:qw5/֣voT 5g9wf;F3Xs@T`׳̷1]%wpEtGVpIv=\ũ^ZF?*>዁γ*8bA'*1W]Zݤ/ B Lһ/&Ō"k5:UOcAܘz~`Rh^2 e5P (W4Q[izPxʒQJk}Vy'@?׭$}y\f֥Kg cǭR>A\1+R:v 9/?Z篢;pI);?5V)9+.}V ySMoǞ U=L`|`p⬿zȐNo<{LiZ+hy R<˞PբL $Ӯf8>_xkKFޤֹHPf"dqDK'tikhaA ҬjS>4$ F:tiǑle4 9VB\3~UC,29J}s"SC&΅gY|s+XX ]HzZO[kh?鎂9l'N-šr=XW_8`t9w{\1$R[ S$&imh{VعkiS"κrA hN-w7ʹK>qҹ5⽍p'>ٔ~k>ͪL9޾Tђkm{\K1Q*~1E۵F\Â1F2+hAAZ'$37/|Sq8'_X27(AV)Dr.*t4\t2dR$Ѭ$|uDL x?Oٽ㏚S}1#rUwF<JOmd8u?H l{VdV9,y=Y4$Р߼+A@n={Z0V-HG5bHOqy_[og ?+]nCC^#"RǨPM'q]1V;T~sޱ<;,frq[e@GKAlY6= mZm9epvdTWqo4QH?_j\zz GhI wT%&9,jݜ yu U'8yko\dF6G?U8sJam[A(0P>8_$(\z6EF᳏S^]RjZ&4bQ^3h~.U r{A-j}๜@d+|ǨcrHtXƷ8YɦٴQW"U.SsIF´?N#5ծ4I۽i=EQ>Wc΢Z[)ksǶkL3q}+t-L.c]ҵQ} >95(#87j1cڱ:,p^ k,WSbApvW(O,zQLQH?B)֨H\Q$;-&i|0_HkBAo8K=Ն@UI<L܁=Dߍsey@FR2Z}&g -vՋۏh,ȣYqR~I*Й0}Iޫ\F=?G/aZO"=v4@8PbB=yF@{߅2YKUf48e8#^~Ázz~5纇pƷrEy;QK'QEjr training men sprinters and women sprinters?<br>DS: Weight training is significantly important for developing women sprinters. I find that until they can elevate their strength levels, they re going to have difficulty reaching their maximum <br>potential and staying <br>injury free. <br><br>BFS: Do your athletes lift year-round?<br>DS: Yes. We have a year-round training program that is targeted for them to peak in the middle of June, unless they have the opportunity to compete in the summer.<br>BFS: In the past many sprint coaches were reluctant to have their athletes lift weights for fear it would tighten them up or slow them down. When did that attitude change?<br>DS: That attitude started changing in the early 90s, at least with those coaches who were reading the research. <br><br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting plan in the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core when performing those lifting exercises.?zp;XHl콿 nh5i ۞9ǍSfOkXQP֋aTdq453@ dp#4~ƕ)8J8sgw[;k_½?ĜIsvθDaJ~(i_-8GZM^ k010CY-!eTp8V8%ɕD1)`tZdqoa' Ȧ8ؤzP+.9p>x$Sc #׌R}Q;;ZB2 jы)YPdφwc@bczVS}_O-K*$VEz,jutWk/prN9Ԥy>h݄ۼn ԲА=Nr}Jhc}i3xNw*4w6;w_[e }4Tv22dP>V QHȳ գn@ :E2K;@jiQE!!#rGjdE!g"@;NP7?2 ldԼ<(ҐXmPRxFuEfR8tn9cD%Bg(S/=(