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yDFyV&$܅i*48RdSi(&ę J(t s t o t h e k n e e j o i n t . D o L e g C u r l s 2 - 3 t i m e s p e r w e e k a n d 2 - 3 s e t s o f t e n r e p e t i t i o n s . < b r > < b r > I m a g e 1 0 - L e g E x t e n s i o n s : S t r e n g t h e n s t h e Q u a d r i c e p s m u s c l e s p l u s t h e t e n d o n s w h i c h c o n n e c t t h e Q u a d s t o t h e k n e e j o i n t . A l s o d o n e t o r e h a b a k n e e a f t e r s u r g e r y . T h e r e i s a l s o s t r o n g e v i d e n c e t h a t L e g E x t e n s i o n s w i l l s t r e n g t h e n t h e l i g a m e n t s o f t h e k n e e j o i n t . D o 2 - 3 s e t s o f t e n r e p e t i t i o n s 2 - 3 t i m e s p e r w e e k . < b r > < b r > I m a g e 1 1 - K n e e W r a p s : D o n o t u s e k n e e w r a p s o n e v e r y s e t w i t h h e a l t h y k n e e s . U s e t h e m s p a r i n g l y i f a t a l l . W r a p p i n g c a n r e d u c e t h e d e v e l o p m e n t o f k n e e l i g a m e n t s a n d t e n d o n s . W h e n y o u d o w r a p a k n e e , m a k e s u r e y o u a l w a y s w r a p e a c h k n e e f r o m a n o u t s i d e t o i n s i d e s t y l e a s t h i s w i l l b e t t e r p r o t e c t t h e p a t e l l a . < b r > < b r > I m a g e 1 2 - S t r e t c h i n g T h e K n e e J o i n t A r e a C o r r e c t l y : T h e b e s t a n d s a f e s t w a y t o s t r e t c h t h e H a m s t r i n g s i s s h o w n i n t h e p h o t o . D o n o t d o a H u r d l e r s s t r e t c h a s t h i s p u t s t o o m u c h p r e s s u r e o n t h e m e d i a l c o l l a t e r a l l i g a m e n t . D o n o t e v e r t w i s t , p u l l o r p u s h a k n e e o u t o f i t s c o r r e c t a l i g n m e n t w h e n s t r e t c h i n g . a g e r , r e m a r k e d a t S l e x e y e v . S i f f s a w R e d i n g s q u a t , a l l t h e w a y d o w n , w i t h o u t w r a p s , 8 8 0 p o u n d s f o r 5 r e p s a n d p e r f o r m r e p e a t e d j u m p s a f o o t o f f t h e g r o u n d w h i l e h o l d i n g 2 8 6 p o u n d s i n h i s h a n d s ! W h e n S e r g e R e d i n g s t a y e d w i t h o u r f a m i l y , h e s h a r e d a n e n o r m o u s a m o u n t o f m a t e r i a l w i t h m e , r e c a l l s S i f f . H e s t r e s s e d t h a t c o r e e x e r c i s e s ( s u c h a s t h e s q u a t a n d p o w e r c l e a n ) w e r e o f l i t t l e v a l u e i f e v e n o n e m i n o r m u s c l e g r o u p i s w e a k a n d l e t s y o u d o w n i n c o m p e t i t i o n . < b r > < b r > F r o m P o m m e l H o r s e < b r > t o C a r S e a t < b r > < b r > A l t h o u g h t h e g l u t e - h a m r a i s e h a d b e e n u s e d b y E u r o p e a n a t h l e t e s s i n c e t h e t u r n o f t h e c e n t u r y , A m e r i c a n a t h l e t e s w e r e i n t r o d u c e d t o i t i n 1 9 7 1 t h r o u g h S t r e n g t h a n d H e a l t h m a g a z i n e . T h e m a g a z i n e s h o w e d p i c t u r e s o f R u s s i a n w e i g h t l i f t e r s p e r f o r m i n g t h e l i f t o n a p o m m e l h o r s e i n f r o n t o f w o o d e n s t a l l b a r s . < b r > A m e r i c a n w e i g h t l i f t e r B u d C h a r n i g a s a w t h e a r t i c l e a n d d e c i d e d t o i n c l u d e t h e n e w e x e r c i s e i n h i s e x e r c i s e a r s e n a l . W h a t I d i d w a s t a k e a p a d d e d c a r s e a t a n d n a i l i t t o a c a r p e n t e r s b e n c h . I t h e n p l a c e d i t i n f r o n t o f m y p o w e r r a c k a n d h o o k e d m y a n k l e s u n d e r n e a t h m y b a r b e l l s o t h a t I w o u l d n t t i p o v e r . < b r > B e c a u s e t h e c a r s e a t C h a r n i g a u s e d w a s p a d d e d a n d h a d a m u c h s h a r p e r c u r v e t h a n t h e p o m m e l h o r s e s t h e R u s s i a n s w e r e u s i n g , h e n o t i c e d s o m e t h i n g u n u s u a l . I n o t i c e d t h a t w h e n I d i d t h e e x e r c i s e , t h e c u r v e d s u r f a c e o f t h e c a r s e a t h e l p e d m e f l e x m y k n e e s m o r e s o t h a t I c o u l d g e t a g r e a t e r r a n g e o f m o t i o n . A l t h o u g h y o u c a n t d i r e c t l y a t t r i b u t e a l l h i s l i f t i n g s u c c e s s t o o n e e x e r c i s e , . < b r > O n t h e b u s r i d e h o m e , t h e a t m o s p h e r e w a s e l e c t r i c . O n a n y b u s r i d e a n y w h e r e a f t e r t h a t k i n d o f a c h i e v e m e n t , k i d s s i n g a n d c h a n t a l o t o f d i f f e r e n t t h i n g s , s a y s C o a c h G o r h a m . T h i s y e a r a c h a n t c a m e f r o m t h e b a c k o f t h e b u s t h a t w e v e n e v e r h e a r d b e f o r e . I t w a s s h o u t e d w i t h s o m u c h e n t h u s i a s m t h a t y o u j u s t f e l t t h e g r a t i t u d e a n d b e l i e f t h e k i d s h a d i n w h a t t h e y w e r e p r o c l a i m i n g . I t w a s t h e l o n g e s t a n d l o u d e s t c h a n t o n t h a t m e m o r a b l e d a y . I t w a s B F S ! B F S ! B F S ! < b r > I n t h e p o s t - s e a s o n a w a r d s , f o u r T o w n i e s e a r n e d f i r s t - t e a m a l l - s t a t e h o n o r s , w i t h S i l v a e a r n i n g a f u l l s c h o l a r s h p t o B o s t o n C o l l e g e . W i t h a l l h i s p l a y e r s a c h i e v e m e n t s a n d h i s o w n c o a c h i n g s u c c e s s , i t w o u l d n t s u r p r s e a n y o n e i f C o a c h G o r h a m p u r s u e d a j o b a t t h e c o l l e g e l e v e l . B u t h e s a y s , I m v e r y h a p p y w h e r e I a m r i g h t