JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?t_j,/l,n JmɎ5'>=OpwH_. HF'Ļ߷x[r$J_\QSޮu-y ;]L\5 #?Z|EQA[N`H ֨V;qxf \*1Ͻy,^I$Em,4k|Ky=*Q[8=KPg֛ތco|<ۥh`}>KmH}wR]+ g<Isc8N|}sX)5!;N TBLW=y!"\'e[E2&Sb'_Zu+2 B|#21j樭Ǔ!A铚s_TM=G^E uRxƔG5&@F*t{-Vgv։-7t%P=[(MeWjhاfgYn3 X,qzy0٠%r:-NYVH#(=xQٖ^rEv/kO="8 Oi681u={^=̒rь }@7G'{OZ]_32cHG!#~Qr)1@Ԭs?fx#_҅siBwsL8=t(tE@ ashhEo",) Ҡ dOWrH=1H2bf褚,HA@6 VI9a *NFVOv@$͖夺2a@{Pq_}K{X&V#'8@3`3}F]C1Hhc g *4*:{U^R+ˍZ!l*Y[;P2Yύ.J>-ԑePQGpWDAW< .4f%H&!^(YxǽLdTv{F \v簯$̶14>3%c~uti}k*+~5qO׵kUۇG 0:V45 Uf@vN{J]sh &hB>WJ׼1xvUK29_q9Drkk9|`+l )r-ӶS@4/:R;Ӏ4qɠC@W=}in1){ )Rl’y1a+ 2S TS-7<ֳ=ڳ!#>).77^ZHJyH_Z1,EÀv9`G|uRJPBe k''>F)aFLzm9FXc̄tZ|em%s"$Ad(dR}yqҘ[h p\uo؍\/-@5zx@%$nvA^j:H+/Q^2mCQ:p &Hn!9(] C)ҧ%B[7>ۏ- t'ƫAj6VW!'IH.I~ӴN5둂=~]B.zmf{Wź_7Rdv=+X#+Ycuyo(!cqV=w~5N)A_>ZtBic4ӸP!5D<ӁszqdRg9S;`?Ҋ:J)X'C4&h mhF[#QcJXEJ#sEʕ(H}$xc@GVj]X=2LF?& ^06jqސVh̸"@*zG)$<i}hh̹1Aeע| ׺u˗EX{\Uq](i."cAqe:#M"]IgP.v9q5_YYހpVt_@ ok96CC0 +8Ź6zN4-5w Ҽ-cN\l6VND zryk,e#S$q]4>a#'H*}?Sr T@QERȤE?4.8# | z#/X'M޵¨ȤjyMO(CmH O^|z9O{}2 +tkڷEMH$ejt}*H˿Gz= 1} _|I{\$ڔ[nBp ߊЎ_ Ɉ>h" ٪q ;qXWP&Ing)M73YfXec+cB6ֱTkS:Z$E`6Ww `ʤ9w?|NI2=+˻q]4Y%Sz^޷9Kq=5H^!?U#@U;XU??J:-6 Xض@#5&e-f N1i7>砧Fj)7=(ۂ< z)^㵴#4b (@ P2h^ 6ѷӨn)IqڒHhYhI6w:dg^KYhǤ3kxI0mA+|CV`Iȓ|v_YۅT,.]obHIKeؼC>(cܶqYSVNZVÐ9_%#wH:cVeOoҍ̸tF?2yC>U:_Z#z6ī&\v;GextuSn2%gF kXa(sWlvsFsT8oè s , i܋Oџ E!%n~9XsN:~TX #+I!Ȭ}&I @[XrU^{ںfKrB+˹0#GZ(fTԦiE&)b=ɣRP1q>C/ (t9a_K.%@?JDc4|_+L1zV3$`{AqU-4o ۼh(#H<~|U4Wprm- 7FFH= bx_OQ5MRP|Ÿ:`̚{/+RY>W 1։A\jQ>iJsI4]Tiz\w"(_E5({RΑuu{V7<zWW?#ށjKźawmlLR}qEY O ޕG_7[IF2#2O>^u%Z2/ Z䵕?ړu^Ԯ27V& =JvHaK0֥0) umJRFJ" GWw:C +$pz[k%+G c\5ooIX <"$tIm]JMhAFŒI{ d<{rkԉpe`qqOiⶎݝs< v#<M>m?Lk1<`Iֽ${[VfM,8p>X% ҃ϨU8I1i@Gӕ@Uf}ED 9[d{5x +Ų4~#RVRRs.G57&17ۑ삳ęX_W[uz N:SHJn1EsC%c1E4RVZ(ɠzמ}pT5>÷WC}U=J}z;I!JQ9roDӳr0AQR0&9ڀ91&LM& UREX'XJXw"p'qUesO<-Zӟ-(8lz[zxt5 Zq^J$R&Cm&J0.,TX܏Z+ꡱא-*T^ΝET'HuK)bpk":Ʀ2x|QȺ0gUl`P>psAuMx(|g@Vj=9 pyX>8r/:yX #Y;kHkWӢBU/6nES;h@}5ZI\yj QUoR )P+ ze/zG /)xϱn.uڭ8ǩYiEV7³|UCJ] 5B3NA,Gʭc$1t26F~x~!i]CsS<18ؽ.<䜞OzV<`;7zcP_ b)0[BH''z@7PIֱ^̆4qiAQ`H ($ :IAڜ8I`9QD2M:K}U"Ipʤh! OO)TEFt_$DO(y!i"6؞^K?ck\C:+ݛcQ#⣚2b9^ '&W0r-+I 2GU) z(.+swJ(KHCk(U#lcFMbiRT0kUVW%eiF66~; n4g bj!EiӤS5 n,sT|&[qОjEe.H9F!g/p0渱`pWTX*n}:e97JOסNw%EK]wN!Q4$}>jIC X4I>*tHgs9-8VdF'O]L ?N^w`qc'&5 Ln1y"3/ӭ6mQp:Ч J*w\( +TM RvEsJ(8&Ŵ:L~]ÂEiA┑{whi unW.9YW^cA5߆¬[C,BҦ[Z66\I HFkF;s*H^n0N>,rKe SꦝL 5rnExd#(اq% gO7:Ҷ{vqQ*eٚ;UKOiWD+I%~b`}*z& \0i|qh3e5R2`y)h3|쎟h%8QqM[)6` vMDSihI4$g̜^}pf _>rCg2JzT8vAF>(pƕ{W.Bd)1GZr<}x zzճ->0mC _VDH6O=Hퟑ^ɰ+sM0I="<ӿ=OR\LI }(9 `vj>E`<Ե%g˜d1[R:EWӣՌyX*y%$U?Ƅ'֥P5Sd5c`)ʮSqJ'v(͜cSSvcrEV3l`]t8t`SعqNĹ$@N=O4ݤ+D6C IElf~zkF5ҩZ^s\m-ukSʉ@Z->=^f{ WʺvOEQ?S=\J$39:}[1ƒ4`5JI#FIv9j3![Xltq֥*kC0*sGfR{TR9>+d ا'M ,y ;49tBhг@jK=qҩ:ISR$d;9抸ysJ1JI>>Ԝ F([lz*?Z1`=MJZcװۉ )XɨVϔ* ǽB,{ 9 !cɫsQЭ\'>U vUtX隡tƃ W2N>иNG =oN &?DVWQ8[y5*e  ,xa&ӨMI뚊ajÔ8EXt0:QU{ also do plyometrics. We have Plyo Boxes and Plyo Hurdles. We do a number of variations of ground plyos. We teach sprint techniques and have speed and speed endurance days. I really like over-speed training which is done especially in the off-season. We do some parachute training but I like over-speed training a little better. We have a number of devices for over-speed training; some very expensive and some very economical.<br> Another thing I like is sled work. Dragging the sled and doing sled lunges with a sled harness can be great. I don t look at sled work as speed tools but I use them to develop functional strength. <br>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion. They do this two to three times per week in the off-season.  We stretch our players for five minutes before practice,  said Coach Johnston,  but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc. We also do the BFS Dot Drill on a regular basis in the off-season. <br>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses. Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.<br>At Green Bay, if you miss a scheduled workout, you are fined.  We haven t had anyone miss for two years, Coach Johnston recollected.  In that instance, Coach Holmgren really let that player have it at practice. Coach Holmgren is a super person to work for. If any player didn t commit to weights, Reggie and Brett would take care of them anyway. <br>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs. I shrugged,  Well Ken, we re either on the Green Bay program or you re on the BFS program. We both laughed. Coach Johnston remarked,  Bigger Faster Stronger has a great deal going for them, especially for the high school coach. <br>Coach Johnston believes in Box Squats and Partial Benches. These two lifts form the backbone of the BFS program. They make everything hum along like a beautiful song. They create a huge advantage during the season especially at the high school level. They create a nice advantage during the off-season with speed and jump drills. They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.<br>Since many weight rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials. I learned the Box Squat and Partial Bench Press secret in Los Angeles in the late 1960 s. Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source. Hence, he calls his gym,  The West Side Barbell Club. At a glance around the Green Bay weight room, I could immediately tell that Simmons had quite an influence on Coach Johnston.  It is my understanding that two other pro-teams are doing the Box Squats and Partial Benches, concluded Coach Johnston.ld be used by multiple teams at the same time. By being able to coach many athletes at the high school and collegiZ-Pe$= '#[˴t-9}Z,',Ton5ɒL +ҼəĸcT`oʶ߽l|ͪ2K?f=S5~$IUA? [ts` '٢ۏ3}kEA8F,Hƞխ*:Q1WUf߲3][U M5#ws -'#N̬@'Ƅ_[ev!A u㪌4ߘZG61WmM9kv09R#y0LpZG.PbW,xx%KjI`j΢ݢA @S~ODж5w`I3W<~wWF/!)`zz﯀؄Rd"̪ESbB~z +ݺJ5o"pW꣨9ͰdЦIg A٦©/'sGq7y[q)26_D]]mEF4Ttӏ /sppiuCq+Ȑ1g2 Dq"8zήJx0( UU)֐@XTXG^I){sr/{+RU4s!CJ 8Ih`L#PD/'0

1р c(yሊ}^ xjbĝ5r4si?=n?b}4{_pƓgoZ=Z?h|iqG쟞uskW?:?o?ƻsV QH*1A#b{my+AVWQ\QFa? 4=Ծd&5r6@ jA=4h hʥ9Q'1#LZQGկnWA˽^zb\'T~~' eqsocjַT!ґSFtU5N%{&xl1b#(}L*AF;2@Ij_Ў퍨c$9w Axfb #]N]*;CG2a恩Ǩ;)${(j}6?de{ ֧޹&5B5xx~Vu#/*[`&{HH'g\USTVDКe98u2NgEA8+Pjk5m=А,3#?5?gʢI! QxD(r+WO\JR9]kRncbLq6AcLy1 5§ӧ^P^S1]LMJҧキikZɺ )\.ZɡDQ?уH~zMz4Н>xh}^a;`|Wr;2mM+>jWpw67b }a @hp=-y&pB>_nd9au=;c\O#1 ctwXPM{׮5*F9lyIlj+8r}0Xsv/֐oe;zmL=AOOoǽN6:kXsYv!KOեR$v>I+E? {pEX}`k6_pQڿ%<Y!DzU6;-w^o<~_n_^I+\VȨ껹 r>[-PR#^xOs_/[[Y­!'د쑺;_&pd^ dmI%PIEZY]_C F4,I ZԞxK}EӅn /6$y(.-~&S\ͼ mliU"!~d<ڱamUOLpƬx\w'u Ay]SJ2?<Ŵ%hS=`3@!!,Hbz/.e;U gd݄Z<*cm@%*Ƈg^X7|܀#:?*1tq{[xCjlySh) 1~Od(zGr1je g!qꚔh\VXұžυ>d򕕞qs4 J(}PUEhyՄjp[-XBrR<6j U|\S)~wO Jh%bĊ&3\zL %ǧLyEO ?/?di׉FpaO,p,qFK2޹[G9VI"V#u$}ŭmdaE/,@RY彫IKr~+#*6MUt{#ۭxN%}'!b$iEnxTiSCũ/COW!his)~pߍп'E`$ V/ܛG}Lg9zl\ם>,pZhoBգYUi85n2]>*|!'&68cpfDD,OB7cy7L0O_f2\20hnGp_ȕb_JRUX9rvdž)3טGT[k%9F 'ՋHdo$vo_*yn( HbT⪈CL$#,[ IIDfq_bi#^'lޢB#ܝzI {XЖZRGⅽ(JWb?zUȜToVE1ZO$hqZrvSߵzPI"Fבu F-VW!bXmt6AuQB/:vs9XTq]䑈T@M9; pR֡dC< &($J?Eڡxb>gA]&ǫ4-$3_M