JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?U@R0,'5]UO(;A=GkQN))0ɥ=)zUSVCHR1PQ*)sQҔc5jsZ)Aj(E5,4f( {W5aTa[Ҝ*>iiBJxCUq1wSfwWP"adt`~yUX ԏ /޹}W[8Or?iX<6*HRmooH Dig.Všܽ ˸R6S~=ƌ\Ӏ'R))īVW:0sHāP99 1Ȫ25]cTd5dQJ/@hCҞ,:Uo5Ô좏V;F(abJ>=*|SÔ@j_(sS.H #%Q0qݲxMўkڡvB7l~us**3PU%+ ;U\~ x @xIol!vAQ@wJ:trR8ע 㰬v-MxfT;NV57fv!;mI죙Jalm56.RBaVJEWpVd*qZʧӥ&Q~;K!dc@jewG t$Anl@: i+SN±(tsYźa.┰5_qql9}'pkJ3 uh&VR(e(hZe̷V㪒+FħqaYp=3Y;9j;']"p3FT9k*rM&rs[3񕂏9Z0K\g?^[Y^-^}qޡ~P 8Ed㞽6}/i_xL?y&Ig85HV+GHX+?=Y|Ǐ ~nySvCO;_w`* [i1byc_Yvq2,3쇁wǥ]iZ2Vwsm3 ?K95/W*Ѽ̨O"؟S].Q-Yq#`H|St$ۑ@i)JSW%4RmhJFMS I ۓNJwȧo!T;n㞴*GSbLU/qZ(l,r³KIoܴ$ lS +Y#bB*mf <+@:5slȪ0c k;YԛSFHcfv#<eΖլZcW$㰡Wa`xT`9i26 G 7LEFWKp⊓@F91^ؑ⫵ymdHW{iuLG9-JlWv;O%ݍْyJw͘~Tl\s-mY_` ϒs"g`j1'Z5iS&B7Ov@*r1@㲶y`8HOo֓LP:a[N; 5p3- ]Fw[1:ܡNTDRqoq09#c=)Xژc$qPB~P?[w);ql$t`rq㯵jG:cV)#~үֶe9994OSҙ6CQl z"}>hR7ts)1Îv3w4@U֣l૮Wj%v8ǭNxcPI Ĩc ʘ P)=j\ZEv!~V|p)J劦9ZjQzP@$dA)#ޖdTz5$ri턟SJ P mnm4ĂB=j֞L| )LCCvQInXޝ4r@*ڗgR8 AVju5ڦh |$:r2=Zܢn`Fk@9힅iүQ|>Fy;=a.B\OʎORUUMJ,2JT&٤y#yA;Vƻ T jÚv`bN s9vUSq1z ʽ=R!ڸ c`9bAR7{Ҕ>K N]`bb! zi|rzJF~`d_RXdSӌw, VH S*:Q3\?ҥN>HdKm]{R eeRpjMǍ G!bf HC[lK qT c"J桚m'TN 7#۸jLcҮF6z9[(nrڴatČ~5@(xyOhb ح ғKpLL@Q޻=+Z^lSc~k.-$R?N@OZ͛N/o #gyຐW(@yWi0t22cd$oGbao'p^ہ mgPzq<ARQ|ݫGAQKkyE:¸29pÓ)$g;8 AoƜEpT>9XF![wӱ yZ4/IQސ"O=/婕F@2PJ*A簠 ΛFlL̈Ȥ4mF;PxCV$y)g$6`'o*E)AOC};@6 d 9-H}KHʃEY7U@n $;r=i| ,14`EmC|sGL^x#&^recHta8PM27":`AJ2-KEt}BHcO+I7#eOX,l9zP@`{~_ +`&No* LdI94PTK!mJMCHhYUJiVҩMYd{r q#iĪH`rݪQb( O$\F~ltjbubzf#hn:|41GJ)DᅆYi X׊%Hderv$rH UyxgqNmcfi Tr1nr2isHIc;]SPd|Yq"I{jU9^H.r1@He 玕/qNU&5*3Mlh1N Ҝ%nJf,%1J26`cp!<昲]=]XR7# ~T;jy 'ҥmZ [$~"4q.wޑ%lҁ23m`Xuϥ4?> up# ǀ{Tʓ^ҌobWv.(̌63JN;ӌX;w1c)Kw8\=3R'QVu H.K{eG r(1t#J! z_Jax$w!1`PRƦqS[ @ƶp3hO@j̟q&yʫҐTfbsT;Tkq@N1Қb#$s}qąYCJz˳)ӡh&?Jdr45)i LrZAhԱDd}q5)qQK}(U.ҫmP ^-֦ 4<z21MabHnc~8cSڤG3q֬L?vǾ()$^xBzkSw?ZN #-V8@ion is a training strategy that uses resistance exercises and techniques that focus on developing strength primarily in the narrow range of motion emphasized in major sporting movements the range of motion in which there is the highest demand for force production. Let s use the example of a volleyball player.<br>According to accentuation theory, there is little need for elite volleyball players to develop strength in the deep squat position because when they jump, their legs seldom bend beyond the level of a quarter squat. For a scientific consideration of squatting depth, a good source is Vladimir M. Zatsiorsky, a respected Russian sport scientist who served for 18 years as chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. He discusses the accentuation principle in detail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is considerably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) p