JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?}V5ޠ7j#޾՟FlYYHJ*)a:yU7%szuȒC'֦ԖK+lnn1\赴VOz:8K$qzաx1tl7$W#5ȷ4.҈3bxan81ƪXy\#RfnIPy" [.Z_^F8c nz{`Ԛo粕$ySKA7-ON{@J(f%-lTqNYl2Ias)kUʚ P]ۜsԔyê棭hxۏz0RoT1'4o<(!R ?½8rrA&`Hps/2<Ȋ87Q^u!6y9 քNy vqmK)~TI=\Ix*ZxhWRIvM?ɒ9 *02[q8{h=ː$X^%ΠH!W b1^x~u$$oZ's*N2vGQ^bvآNVtE3޷l13 HKD5m->e6>b{h!/rZ2Lſ =?ZRo.A#q?6}u;=2R֟`7b[9⃧]] P0837kk[ѭEx+tc^A.gp4yi|2ɴ{*iߜg$X5Xeyq;W3gGdd.) ;I1&֍E)3IǑji%tX%]IiW,TfxrW1[$ dlN *͜c=k!?hE\~zWgXJěwCJYZC] 2v]*Aܗ_6@鷖7Q2I;OzOcһFmԤf*FS8oTa(S"1E^ٴW&V1ӂq55drÞƺ?(#'&]ް$s ٕiI+}A 2rLrsYzWVUZI`WwcouoA$왬4բi ˷Et )LQOi48UXW='XBHn\kKZ4rJJKGVSq^GY ޔjN牭Xºtٻq mʸ+ã>dg 2oq]n5mL(ie!jib꺅۲˜3[jVVVwQ`xEJK{IAzaT#EڹkBUipAz[@mKP:yp}+gl[L31}7aiWoOPvoQhL6@4_I;F l^0-q8^XZh6Kf1d8Ut,ZY-)43Fm=1]ȅ\`޹zz'8)(Atcx,g'4W|DX-;NĞdmBmYh9]d\8>Ƨ͟n>*#և{IJ6 >T)VvG .$b|'jGӑN5)l,x]bC el?\R#Xcx\sȨ|Ck{ -D8fe<3%RtN6ksJPSrwOcN/a B_z&rvo=ڛ5I)uss{Ωk(or. 8?V&0ZRziɣ)BK_"Y[_);+ k3Q6@޼sT:l0-pxsW!o,z04TTH\:BP}*}?\RU$wIsV_:`U۾qw:WQ 8'63WW=D#կ6獣#EMaXQ`Z[U ԂR8ִsIMjH1`/TӦ{z~Fk:QB\zӦ fx~O߳\dkob#yVWJ^&I=德uK8ɯBJZ#bRKU />p^c?^! G'mWpx@?W5:)?tꟲ) ^{[tPFdi0Mu vċN//amIeQCQXQs(_$ْ'ӎ|q~-(,m*:|Q2 Tgk浒-AmfBoXxKIB⹖,H;|}Ck4',V9∫+YWl&3Q_sbR|kBɛ2:Z&gp>ҵ`y 3jj ߢۮ]/~CZҍ3mʗw{Hʑs^{V ?sR9c+u(`+OһǙ}O&uB<&F(E{V_iK  [6`9 sPZwvk*:‚ܪC^H"jPZMy7J3Kc01SkR4#]qhZw|g;iD $bc@\8`=yZxҒs W5⇎m:T8p}kg5tuN2Η.Y5$#s23{di.Dp0_ A]ym\D3 zxS>e8h8kyN*v5-5>i M]==)I }+a[]~>]MbkkWLb6Wڜmm^mx=YXe&$|NOCg}>z$}GZܺinQdBBw?7PM [ȒE6j `%i;|0ve^ S&7~u$9.=Mz?GG13 #)`=Lt檂+i*"L'Cb];R0GkNj.eH;zW?AZ8Oc5+?}*)t*ԧ7Zal/~552S(->NK[hD5"N05s9rV'⊋O_Ҋ[i-mN+׿%8R5'F;ZA%"?MoYY[`?W<\jQ5)j:h PaYB0UpLA!'V#gI9HVy`v*gˎz޽Q~gQ]q\^1 dbrJf 0,P=Ozi޴-knn_ۚkXNE1DG{LFm*2;g'S&yn 4ڠ  6EJAnA=sPkfzu$(0xɧ SՇ,{|q8YUr3^og.n\$E[5]ȅ1 nOi#WxIIlzXy''ensk/H9#)ݲ'aƺ]W%t;I:cvD;(ܽ"mkT!8hE#W/r[4E p;UP8Tb'M8n+i@AiTᇰ5[ko $jG?ٖ_/==lҾ+KJU8ٸ5Bb}GqEsu󟚊W=*ݕܤL'W#OT>Z{4R9Uܪ׭sSQ \Y{ ~ tĒC0a⑀rH]۠5+DJ8fi'iAkia [ՔsWT!5Z/A ;xLܵl) 7 ͖=}*焴:hϫBWooKmt?¦t٤6 <P>I asked Coach Johnston about the difference between Division I college level and Pro-level of strength and conditioning.&nbsp; Coach Johnston replied, "You have to do a lot better job selling your players on your program, they have got to believe in your program to do it properly.</P> <P>"Because of Free Agency and Collective Bargaining you see a lot of new players each year.&nbsp; In college you have the players four to five years.&nbsp; The age difference is also a factor.&nbsp; An 18-year old is not the same as a 25-year old.</P> <P>"I'm going to train multi-joint movement lifts and explosive lifts.&nbsp; Most of this type of training is done with free weights.&nbsp; Some people may question the safety factor of my philosophy, but to me there is a certain risk when you train to win and to be a thoroughbred.&nbsp; It's my job to teach the players perfect technique and to train smart. </P> <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 th