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We do some parachute training but I like over-speed training a little better.&nbsp; We have a number of devices for over-speed training; some very expensive and some very economical.</P> <P>"Another thing I like is sled work.&nbsp; Dragging the sled and doing sled lunges with a sled harness can be great.&nbsp; I don't look at sled work as speed tools but I use them to develop functional strength."</P> <P>The Packers incorporate martial 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, waking 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 medicine 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 would ake care of them anyway." </P> <P>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, e'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 program.&nbsp; They make everything hum along like a beautiful song.&nbsp; Theycreate a huge advantage during the season especially at the high school level.&nbsp; They create a nice advantage during the off-season with speed and jump drills.&nbsp; They 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 late 1960's.&nbsp; Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source.&nbsp; Hence, he calZ o=L#q5^mv4NIS` o$ (@'|Ԣ8+f="ho$$@sxo    href="olc-study-guide.html"> STUDY GUIDE     Set Rep Demo dGn@OKr0KYkP(OP_  DX=fK4 \ 2"\Dw= \  \$\ $\.\h.\<\hP<\H\hH\R\hR\`\h`\n\h2n\z\  z\\ h2\\  \\ h\\ x \\h2\\h2\\h2\\h2\\h\(\h(\D\h2D\R\h2R\^\x ^\z\hz\\x\\h\\h\\hP\\h\\h \ \h  \(\h (\D\ h D\b\!h b\~\"h ~\-7n 6wf4nK46wuJn 6w(R=n 6w8Svn 6wQ4n 6wrJn 6wR=n 6wjn 6wX4n 6w*rJn 6wr=n 6wXn2n 6w@d4n 6wX7Jn 6wةr=n 6ww3n 6wY4n 6w6uJn 6wr=n 6wK7+n 6w(=n 6w e4n 6w(.uJn 6wr=n 6w0l3n 6w`N4n 6J4ԺK4Р; 2"\Dw=Ҡ; Ҡ;; ;;h;;hP;;h;;h;(;h(;6;h26;B;  B;T; h2T;j;  j;; h;; x ;;h2;;h2;ġ;h2ġ;Ρ;h2Ρ;ܡ;hܡ;;h; 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