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Zw7K;HB~w1DX3:u Rʼn#8`Ztbk =3V+T:oC i.\PTQH/n3`3QG(ZK>XSVb9$?Š+BQ*9\tVRue 8Pq)$pk\: ( % JחMQE+bKy`zS\s3E !3NX،gr0O)YĜSe"m㠢1Fg sw (7QL'F *)dJI+FEə3uȪ2CslwJ~H ߒV$*pF@*%JLM|,+>x;L3+QvZ>ic{]G4V\c${g4S /vcG(:{%2~Wd=ֳ_-=*3e(x"}/PMbmc 殭&:oq֢Vd`H ڛ-7®kV;Bx^i>-l`OzuGB&Sz5Ih`4lC[a'J,zq25(sޑ. ] ?Ʋx~&`dap1_ZyʒA>"єGv<?jwjJ?{ =*H-SP c2BNvM+[I62?:PY.@Q"s޷# *HsIWY"Ɂ4SrAs!lWb?vpAESf>jhL/;ԟe $gj99*\=jl:E1N7gj&kALg2䁞:UAOjt/ITVzmژle\Tןz\]a 6NIvZK>J˸M{_qBZCkUQS$'VOWY.4 FR@8#޲M=IQd8EyDR(IGR$)ҬL gQg&S8r:~]bU09t5W$sqȢ@ =[{jC8 Ȉxg\k>kcY-h=;R@6=Zf 9\BV#߭BwzՑGFMh|ۏJAty< ~WOc^YAO(.m$]\`}kHRbkb D%=t,T,=;Z#1ɃYH#92ɻTtz %y=֜cYZz%{R#ʸc+ŶhiKO=2*Xv~`ӃL A*P;Ӱ |jR01c&GzI>Kړ@e]yԎˏ#=z3$% 1Ρe\cPyTdq'X}F\pZhL1#<NsV3;6 oGaT1 !ܓ+j&Aҳ%$Vl vzJ*&nn֕˜qV34F qQX3GjKI鞝O~4 $ކŚmU OWL 2픨$MFcEGsU{ֳiS*ojk/+7H~pTt}'ǵZʜ (-hz I%֊+6X 98Ԧ%(~) &d5a"Pz)+K#{+t"S<(2:qUY}s3It8EUence.</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 rip 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.&nbs