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(((Nqך_.;_Wu $/Nxx#&Cє1v(;r=Y7> R$PG36…^ݫ)ۥr:[8?q4.NѸMظS.; AҬ\dtdMt1M&O/T]&=(k+֌qkLNQQ]g(QEx]ğRqtio/^8WfllscV/a[KI|̫xujԜ8: &ނKiBg6[˙3咃b̻gҴ:+?wcϛwƔ\n%T^]@V v'5- ڲnN8%AMЖu:ql@|uj [4Ip-&[I4s' ;{7QiؒvfZ1>㲇,ZFhH_9Z2FُEr/ܸ繮v[z,4_o10{(N)pJxfqpyV&|pUȪ=JT#$aUVrQ? ,qE K8Z?R91J~yr} [pOj8q˽Ay5ңp#;U;s3Wj7VLɦd 89KHʴiܦc22H:o:[*MbDoZVI`FHQSښ?vqr3_pKq$5Ì'r8\FUgӨj=L&M6'Nvø5HB;em.хԖ=ϥ]o'4ӹ6}fRl !{U[N#TjcZשRTTzzyroYy@殦n0Hp䁌z⪏%_8_g68!/)CTeI6X~UةӶ6}ޕBIv3+}#3qX7{+Zz#*;4 zi|=rrW\&;`]>HVI#WIۡE8+7X;HsZUB/6|8k w4+1ȫ)C-Epssq (uj`::RK_&}ȸFcYU\zp;TNqڬ8zS^"{qГ":32HϡڮiXOLݸ<EӚI)B8A^:v^Ŏ" n@j4潿HIH#ҫi^C#'{Vsua:0[T`p+idJ˕#N[PcBz%gFI; ܪG&fwc$XZmmN Zh|* ֩,[:yUrÎ"x؇&K4+s?+kD (9oSM}";K7,ͰrH'8Hv9u*E~o,ncc֖MWH3QO!Gի*UX(S\H0yt=)C 36&tg)Ubbɓp\ )hHM1qOH(CC <P>"I want to come across as someone who wants them to perform at their highest level.&nbsp; If a player sees that you always want what's best, they will respond.&nbsp; I try to serve the players and do the little things that make a difference.</P> <P>"We also do plyometrics.&nbsp; We have Plyo Boxes and Plyo Hurdles.&nbsp; We do a number of variations of ground plyos.&nbsp; We teach sprint techniques and have speed and speed endurance days.&nbsp; I really like over-speed training which is done especially in the off-season.&nbsp; 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 take 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, 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 program.&nbsp; They make everything hum along like a beautiful song.&nbsp; They create 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 calZMb~׿tG\Ӛ&pCNb@{[ %_Z WpўqN2dcpc69\?3@A=Yv)ۣ񹀫FAAWLz5CVPNd[oA4.^hF2)]PW[_16zfpbO#Q{[[0i %m5ݐ\ :D5b%#`~,Q*e-vTAL 5`XRWChP&{QH'R ֫_%vASU>#>"5!V,*Ɲ0 @qH Mk4,UNIQG|hc]{=2Z쎧$VW >{,aS槮$c-UPA 05~Y81/>) "Y"2rf809gz1ѪgG?2>_kK ާ y˵0=kQd[OS[znIm~#9'ru`261+qj'Cdi"@G#QŤ"AqXtvOVHE0b)qqr 0)s9 RPkdlZ1rrm~_j6u[G 9# ȭGV11#24c' YoZ6B"׈!G,q S\W d_v2IV m+d QE$+in,2p~WU/,X&nJ쳠BG.~Xe^JƤ6ٌř͞mfIgh+rRxQ֟i .s4$vC~lq AƒH* gaXg>6S\|pDc3V+[rsj:׮F{ (KYbe7_+sb no($q}}5F OjSssi?\-9>/E G$mP>N8@EPYJ$D`' a֣Տ _.R22Tm.nwH PPr,EjcsD0SPݾ( \|H Nw@kQ~i(^%=A ^ -8c?<`Upyjle=I"=2؎1QocfK#& OV?o=p(p2F~γ([jhJX:/*''$MF'sLwʺU]z׶m{Wh=\I } A]aCx{(~ _d鐝kʚu'Cy 7! )"sЊQ#Հ4]~2٤4$>r8C8 NXlA Ni4g&#VQc-Wn]DDf"6*Irt,rN#"e2=\Z*#S%YuV!aq=DRq="Ob Ԥ