JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Rrvj;mNsYg9Nhi :$k*0?:`0s=jSLu r3t5PIsT4nn⤒GE#$1hzTChd<̺Y.$ycջ`H{`)y%' ҡe٤YRN}\[pESJxUH9M,xsL)L ZQDR5DgK#b 89y*Pz'$b8 ,aI!Ux^=# cs]/|-kIiZVYݎ! ^_c@s#$xMj"]ʡ&l0GTqڽlZ)ݏ7o°|[iZ62H2vqɠ (Y, y5jK=<1ɟ0gJR23pLv>v^#Ўcms@iVVkq"]]l?VbϨܾ;kѠm $e'h5ڦR;[Pı=@xWy6?8ULݓ7}^Mo֢Q5v5;o߷T4v<+1Oj(;woJM)OCn @+84#=OJeN(PA xVV`"y \$AMkɨ=0ۉ‚rI+YORqz>(Q$_%X #؍pߊ R۴m$dw`Mƫ^OҞKw hӼ 8 @v|VԄ(K}vBkӼ2=5"jo$w)7 #&9̷tL\p+}=fLNarTIbՎS2?ZG)rU\M]杩=ux=A\&\[j糑d0;w g\VZ!.LP/[K ϳYKjZ($vڳsa]mƒG0 qiuFH66]u#p32U<]г&0>=FkٚRy dFhL!Kk& B?J}ý^fbCkdMTJIK}լHO $POUUZrEg-n&88/ZǺ`Is իZ~CB䏛t@~\8n[HKS]'QˀÜnheΆ#¶#(Qڢ_Yqqv|Ax~h淰kf8#caQۖHpG~ zͣo9e0<jp%[lw~:tL9s^ oXhA<3{q}[^ѕ/!v1H8Y6cR'֮u;8>1Rv#jʓHae-)*ʧzVw711y&#znQAF*-7oߟ~I+hvwUb966zP?S6FsҊۏʏB3H0O< 9\ sX:w>Tĝq>Sc@sgOܬj03OZz րzb_?,6H088Bc :nىFa}N(,,hT0Hh8'xBO<+4[Q#tvHvsWa$2bNbIH6kw|ڦ'-mcH8I>Ͳ]YNAҟ66$>L oqJHuv'ִoIt$1,mYPdq\OK@Wt2(^f;xPJ|C<%+?SZZgYAL>~Zcy zҧ~o07oc=w0ܓnVE<ן|KЍrlzmܱYZYsC; &< E11I(wX4zұd.)c/(PxgEBh; kWrI0xEdw JCR@J)`qaQjzSq8*ޗrWXPvt-Lm9ʜc Τy&Kboʲ$p>-xj)~:$(U U䐢F#Gjm^ƹm`7[hPi$y''1(N6H [xbMFMӑni2g4!0s)( `S@ ֭.j7a*m;*M#Sz}EkcLU2p:*TVݮYq׬D.džuAV-bT*`TK C$A>ƀ9 et-5C "1*⤹?v\BֳEnydNՋ_csQb`9z^߭5}Սvc|kv.Pۣp1@Ҟ8?_JQs t 2nyO]'.>dϭT~Ch en9=&|rv%Tu5KePBҀ=PoxwO͕̚@$zVquwxWQlap=+8Z[vL ߵkG 0GG!& 7qO:<>n("P5QލȀEk{qav* ކf)}Ȅ![.I3@zfl7z5ͫj&o`u0z?#w2sVv'AO"*@=*X@8sڕEŷI1rp = i>Gt7MFl=G I\3 "5,i{~DIeT"^[5+mirQT<4S(=j?Nӣ(6$g#^8k"\5@Y6%.p[:]9eqyB\DLsAQ@3&tt%Frc=딶X% eX ";w#?I{))x|UX0ĺBmIJ$`npW+=>kqsTo/-d)0pfK( u"$# Q+ua'Ys5‚:p>7v>Qqn! +k+ȥP8' Ժ_\]3ā"\Z]+p@9mIiVRNZ6)Hr8€[mt0DM{ ȰC۽#UeCO7ԗ?uiA#?,r󉜩ED4s9|EsP(fgֺc20Uj.4nrf׃K+.`D^K+g9G5vQ]pzMhA[J1fQn8Qsi mh! q֭jVQiw0]&W jn:yhn`?֎ o! "s(l=/[CcH;a@y~u][}Qgiٲ ?quEb@H`dE'A5ErN1F V>R >SW!tQ>%8Gѥ1 kko?ngm. +gy?ʀ=@м?oDls-up 3˹kbsZupI5^0tPj== N . ur]G<3_G* JrTC+䓂I5QP}ѻí@qz߬\dwڭiݝ\Ɖ|<\ ɞFfBKI=ЮSтhPpJ$f6pqCp2?V;ZƎޜR=̷zJrrLW LOV;1$~:\0܂G=K Uiibx 28X#<b{vF0Jd!Q*$p&gٖMk=؟ĚWVCCq>Շ="y40)XӏA@j'`2za.Ai4{B%IGjdbP`~&_ ~ Nq]vYa:-VB,N6G?/20iY8F[y񖙗`;V<RjLzLP.Qt^>;OiFRhzyO~ѫkE#c T׭ZBFstbYG FR&|zEd^b0 _5|MTezBķr7JGhS:{iMǞMIeuY啷HqPqo,f( ncP@OOn({LT=qY- @)^r?Z !" V #o($ɹ "|skѬek q@Vh)a,L^/4=m5.]b$`+ۡ*B:QW|IT$]AlP<Cti& ֹ;2#aa+CV7 gHps@<G$iO:l׏.t޹i8vni['(lx Ms $ 񌌧J,sJ?Z_ EI3K˳p\;M2$6mT@ͅ$ Ղ)WpYdkռ\\\ ~qCk*e$ݪqxҀ89>`g,Jd5~(Aez!A*.x4K`o 8лT׊c`LA rGLi%>KNm϶k(9#0i]Ӆ}$O KUңCʖ,𮈼hĩ J$ PK7e5mUHעsAƭ='H)Fr@~o[p6eoҬ1ѺŒ@8bCmd\b3ŰaΕ Ģ dpsEfI<|vd jfvlvԪrg8nf9i3/,4& O\`G$9 :Oqj7bWʜ dAरt u 4Ɍu*QީR*J@;*0%s(#Y\]*q樨;vi$fyf$JU)y8h8;#֐*r{O aE7a;*s(09UH֣HsPƀ%UHzs)5R8+R :O/#u&c-sAA$#ִ9 8+P_̇9jP+O_d'k% rI$w WcddtM; UF@'zҔ m\0AV`2En1}@fI${r(]rWy*ך(RNJ Br;ykph䨸:5bDex8n'S*<"wzF 0HM:,jD{ c#`F+V-6qFz֓i/x ּꬬmkuEn` lG9Zf5o(Mdxovw٤ݸ C=:ǞFHf nu0e:{o] $ ?'֫hb<_,Jw{SwsH2$~5߆*@4vۧZD q ~Wq8jDZ}! wqڀ-.瞴v1@x!6ǵ, Pp~c;=VU\a&x9iV׌i^D n"$aI8n#s 6NĮvsS6&֠ܶ@&@3` 䁟C\q}I$\yrGP{vCʸ=kXʪÎzX~-Y!bPF:LcU(iQE vn{M- hG (: F`Eza& r{(#9Z"Ǩ*ɥݒ.-ᗱ/$dގo].x!Emtؑv )0 EE-ètPSmwo1+{P$쓰ݩ\Kvۑuk(?(]$F{)9artial arts training for flexibility, joint mobility and range of motion.&nbsp;&nbsp;They do this two to three times per week in the off-season.&nbsp; "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, aking lunges, butt kicks, etc.&nbsp; We also do the BFS&nbsp;Dot Drill on a regular basis in the off-season."</P> <P>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses.&nbsp; Overhead Squats are done with a snatch grip for balance, along with a ton of mdicine ball work.</P> <P>At Green Bay, if you miss a scheduled workout, you are fined.&nbsp; "We haven't had anyone miss for two years," Coach Johnston recollected.&nbsp; "In that instance, Coach Holmgren really let that player have it at practice.&nbsp; Coach Holmgren is a super person to work for.&nbsp; If any player didn't commit to weights, Reggie and Brett wold take care of them anyway." </P> <>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Faster Stronger has a great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believes in Box Squats and Partial Benches.&nbsp; These two lifts form the backbone of the BFS prgram.&nbsp; They make everything hum along like a beautiful song.&nbsp; They create a huge adantage during the season especially at the high school level.&nbsp; They create a nice advantage during the off-season with sped and jump drills.&nbsp; Tey help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.</P> <P>Since many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials.&nbsp; I learned the Box Squat&nbsp; and Partial Bench Press secret in Los Angeles in the the future, doing things to get ready for the future. That s why our workout card is so valuable. Every day the kids come C>Mo-^Aqv0D gbf F]vZyUoҼq+*'5V:NܭFt*Rp>!Δ e5e3hn*>9*n9 [Ds hxlY7i˝Ze!} ;+2UkE'GY=[W[p%'T"QmYo_M`{%\tѦ:CՊ׬,bԢEmzfڠ>$/gW۞Dt5-N>3