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Ⱦ~=+/]]BkvUFI2ʜ|=a4K"#($t?Rr. ]>Dg/^"{,(y`FEj⢌eN[j$`OJc|$Փv҅VLM4EƅXzr4^ Q\I`2pN tvE8i~œ>Cs 9q֓fQaܦ_{TŀǐZUt C.O4AWBE#o/<'*2I8R &0p6`W'4ݭ#rÎ96@u dGJ rxrި l đxL(R!Yy#>?Z@]>ZW9b_+sP_EZ:qMYa2:`v5=v:.!qN`zkn7m430O&'Ck l|zQJcxn;,`8qH&Pss,!g9TQaPRqW}U㹉NSjyt)}}ڨI*8X@=)RKY={ d`f-qTqojVv91Niޤۗ3 +KBmm TG8F~:u5h2,8>s^j6JUa'ܓv$L145tK8] 0f#G"Z秭dݓc<(!G4ϲYYXld`9tJ6 SP"Gu!NFM<"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.&nbslyometric area,$hб%o:HdRUܳ1u{䉜 ]@Wf?f;SD[-q+LX@[#$hENmx tEdڷlv~ZitGi#E?Kh-#8TOJ8I~,)|nJSl(iv q ߷S;$ S _7FTY+L/.az+έ1-fu#y#Kmme5UCHgI~ݷY&w#H 20iz/=?(Nm>H1Hˣ| k5z`K+ |. +SPcİ2w^I4rGR\?dqqk7s̱ O^|:S_su^(0Ȟ.6w(HⶥP@6wXG)HⶥP@6w)HⶥP@6w8:)HⶥP@6w>HⶥP@6w.)HⶥP@6wȄ( HⶥP@6w}HⶥP@6w/)HⶥP@6wIHⶥP@6w5)HⶥP@6wPHTR+) ~3*f 0nxMnmpq} 󔘰;,qB_g_=Na|>-Q tZlS2;;ei1rXxHTI 1T1UeV&dhQFH5N4g4bH3Pۈ#7уR,=,,xGUZ#7@koG"ۀMOU/ע<+p!WJv23 5FS{m5 y`uNp$3&Y9eG㡞LOm$Mi5i<-\|  #C XT?=p% ! 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