JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? m˓UČQUJm: +67n~_yd+eW9j=ºRAFhQU,I '1PUj% _ץ5(KXIDm%FI&8;zeV F#91O@!NxZlx NZ9Em׉DB6^pP;IP~#6FG~i"b*7c9B>UaYdt t]?+.W5C!U GsX(G1֪7fNV=jH졻K@rdH<}C E T?tw4 4Py?9+Ȼ!_-Ԇڥw7kV,$z[_64%8MKC;@[VGDi!IF}?(cI%sIP 3\ Q&8c}K9E;g"dAo8{U8MMΛ)P.I=$$_A!h CF n1ZYFp1GҗR~YV٠`|/&|ûd>Y m#Q| $eA㓚%R[qn˛8[KX8,qw)=,e'Aq݅[/$"Nk?Km*۱+G `m>9vQ5lG£e\ֈO:Z[ʖj,7|r˻*Rm) sҊ`K<ϽMXKjZzol(袲4Hhv)f(mҊ(u)ten race, and win, against the best female sprinters in exhibitions. These extraordinary shot putters can also jump, as exemplified by the 35-inch vertical jump of Werner Gunthoer (best throw 74 feet 7 inches) at a bodyweight of 278 pounds; and by the 11 foot 5-inch long jump of Henrik Wennberg, a 265-pounder who threw 65 feet 6 inches. <br>These impressive numbers are an indication of the power that goes into training for the shot put. Power, which is defined as "work performed over time," is a combination of strength and speed. For the strength part of the equation, BFS core lifts such as the bench press and the squat are essential to the shot putter. These lifts develop the major muscles of the upper and lower body. <br>For the speed aspect of the power equation, the clean is the key lift for these athletes. Olympic weightlifters are often known for being surprisingly good sprinters and jumpers. For example, 1976 Olympic champion, David Rigert, who competed in the 198-pound weight class and was one of the lightest men to ever clean and jerk 500 pounds, ran 100 meters in 10.4 seconds; and 1980 Olympic champion, Yuri Vardanyan, a multi-Olympic champion who was just a few pounds shy of a 500 clean and jerk at 181-pounds bodyweight, could high jump over 7 feet with a 3-step approach and had a standing long jump of over 12 feet.<br>If you want a good rundown of some of the best shot put throws in history, plus data on the clean, bench, squat, vertical jump, long jump and 30-meter sprint, check out the statistics compiled by author Walter Shields on a website called the Shot and Discus Page. You'll discover that although there may be a few shot putters who don't perform the BFS core lifts, they appear to be the exception rather than the rule. Who knows, these lifts could even help lower your bowling score! a fifty-minute lifting period. Fast tempo aids in conditioning, builds men