JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?$IB>9!Hҳ;#N;ksӟz׻c qީjCdg ޣjN۽=2Ŝ koLP`t"%qNdB\7tV vZYP+*=sޭ'>)جJM=fRC5f$yPOnT/&{$G;t9vZ%܄f$90`AP?pJroSiQRH(:6)ɺvujsP8e QfhPIkSP9S÷M3pOZKfe]pUi5XAλӱS+.k\ gU+a]$|αE6>c-.2N1ҮA>|C,RnO$k1< e'Q}*ͬß%bZO~WZz:KhAUQ=>YGǭ1V9 VEݔֻVAg\tWV#h)Ia[ `VG$sQZ|ҕ(2n@R@U8QڷDAi)u笏$QG9ǥ kH_dh$ ~K>XEg̱8=j"vZ™;ҿ.r05q&Ah@? ?sl_®ZjMn" Ɍ<,IIVxϵg]]ǽt8̼2W2~e̛rW.z$pE+qn 9ZM Ja%H&VALE 3XWLȹ#ٵmb.z'k̬g`jQ m5mSYMhc#+l%hQ s թwkl@cy5sKyw u]UP1Z& l|X/q+?ҺD`ۍNI' F±Et{UHl-# |\xMPÕe]\o8APͻٸ!j[twGOsҺьἵ@砫0e$POQ0' VgMvæܤws@[;Vfx=OT$ƏҲN)\j7y[Q7#\*]\us$MY$P3#2Gs^kZDfm~ 9U6եmSQP;%zSSMۯ}{1/ɏqj~#>ܫ%& хSuNqK?r_).;잦͢ e!FyI~ ӣӭ 7PC#@2HTzuKk !->cdn= Moy%kmtbH<ٺxI-٧*NwC(?1u7n;V!׮F||z ;qzM\㖥Or}+BAP`y(N8A+fT|{Q9&$^0?:6j V;5>ŠJnEؠafR=[;&^q{֣@aTBs-0sק-ao!S"2ykzt2I%"3vddu0PsTFnI>2\N F=S=XOA&F#f| iR BT_8sf08ZF !\+#1= >mF9V9收; DZ5-٢$wzUŽϕp$& k'|r5}J"Ch˘׎Һhwm:rF?6}Phɸ>bElA>1uRs~ѽi(N͡ ]&c7km'O(U‚zx<&5d-{0d-S3l^:j6K3$$Z*sտ~cPަy Ga[D[R@7Ѻα\*"w"$O95i{GlTz xX1tmv-uLUe2$Uސݗ8ysǽ];( dS=* ƫ81:K Q?Ŀ.1u\Oi72,ȭNI;OIӥxF ߽!z# nKJ)xsK&$fsn|*ޔG5Hχ丹HN8HI$EhR,w[8ִ]GU$#Y%q{Tд GY%bYQG*k)F˙Tgw?[qE 7b5"$R䟺;V-ݍųo{`8!Qn4]hYnA#?Ddg[dևtG,gBr{qѵfKcO?k Y@nf MS֯l?'x?BMwĜ~2C^TIOdIbaFOj%xE\kNk^խ30ﰞۥbigZuR:Nvh̹bEngQz*e6v sZc[=dFkÚ L1Oہsc%g^W{H i~)8ҚqJ9q1r;t(Hm_!pQ2&ʁ8mvRIOO*ůVRܮIaڹFYF*+v:Ė6DŦ؋QbRF2] uOk3omzI.,@~#Kxџ[>kЕn]uvyUwnr%?w>& X +m|/s)[b(vS`>ZS@m0+G=LWzy`H,Lspr~Q W.Pc>~LtWZt7B'ԟJF Њm)!_W ⊟V6(Vt(Sb0W;V-ҁ1LtH:qY ~nVxNi_BҢ'޺-*uI'qofڧ ?Z1Sp8#ych|(#N&͓i ws(C\mV%TK:/4YF1Υ-AkKhK=Kce#q~UҘֽƺ|7{niBy($^^V#'GXw=9h m i2iYbOR~]yE$.=sں/ϯjbZžw@O8\3CҫYBs&t3M? )** *""QhTuȮ\*n b:y@[(:cY%o,FHAp9dD篵 61Vf) N] U9#S%F# IJ,{U[+DȒ1:Y[^]N~\e8^]΄<fv}3F21tk|bY+@U/=0ǧ4l$gR18q_ED$/u=:W"J:޻#ӵ A"̤H~j]Gj.~ZW!ʰ&|뢎3VK Bz]VW;i~+4̠̑0T?JqZrRik^Va:+TC{ r~񳟙FB}kWd u{Vn w|Һh!F)W|0Ӧc44P}N]~u-4`#}q 7i\ݝ OQ|8.|PQ>c;V>ǨtV*e,W;Z2~5v\s 1S}n9ŏ xWM#.9|?LtⵇGҤqDUO/Сnmw4߆~q*~)011AQҵHn;J0Kp'R}:St"B0U1 FIU[bgNpz72/Oқⶰ cZhd9Tyc(VOAޡZ >iJpmUnX[Ey]!< VtLCHf+ رZ.qq74R v0c%yI%0I]%#d N8,xx];цea}ӑ1jBHK ,F=;U}cðTہO'esiJ=7Uu-Ff /FXsw |^CI ;x-]&ِb7ݗ˴-4Om.Dr:r2*:h[Bv;yQW<kL͇Kv7cG}Σ-epvYJOҽ>4>4%F=Om;3'iXllUbP0819:;k~"Cd:nPFSūOd qa7UH}?±׹0%N7.^+7:"[i`&6i"# Wj~I$NdIP_O{NU!-/c55̀:rI%WeͼqXMv-JdHVZfn[#= ʃARI yr՟uo<0P v; |%%qWO'xhc@cY '5xz;eӣ B0*+n&F$2śpf]a sYrz2CdF0S 'b9\)TG÷:㴒DLL=I㎸B\$p:=ӮRc-+oe̵9=t0/|_=*lg KP5[=ܤ\WeB A Ü{u⳥%.4$9я N e]+M?Y.݈UPG&+R&;۱䣕+ump2hC2;[ l- GD6$,JԼAmqsw!Oqa*%#2$dq0_ҕSjT_5ӱu%ಜ[]ݸ 9ye )`K)J;|76r*ʖJ2O@AfnXԒ/("<qTV$)+% |  .IZ+U+#)iqrLiSp4KHEm 3Wcq #zʊx)J /NK `\,o‘ڲ5v  wSW}vtjk ˳:u0*|fE-rQ[ȔB<]K gjKjq ew[hY8QtGzuOQ3%2MKGӀZ5>-Ʀ,H0~URܹPK kԯp( 6W7FXoYaxe4MܓaKq\Q9 KC(झҹduBKE5 &,OlxӁ[eWRTc֢ԘLn |k 9_fR\2ҭÌ㚂xH0ܹ`;ԟْw8aXQ&tMg|RGzfy0xy|ݱM)׭v6C"S:yڹV]ͻl<ބVEدJ-RWЍBK3sD:x'5F]AH9'z͔nj"qy:4sTkv>)9+t:Dr&8r;k5WK+Vjq盱>ʊ܁zt_ *WaaUnU7ʮVTLFPwdikuɹ6`hʕ_b:UJ-A@Xӊm\U7ilk1x8ET%;҉:槔} $ ФL3`)X،}EK1#;uI\ղx6!{Хp+8_EhV0?dnVzv&56iDž9y}G?d!2I#ٱR#S S*l_@ԓU.9'ڭ;yŻz2WZzQ<  *+wVĐ\nWч6A# szUi #ޕF88+KI7wq8^c$ɓ;QpdrFBL\jrlQ♸ɀ0QF{qN-3PH<^Sgg U@zTI㯥D5\U+fG^+>)٤f Z\jG Urֳ>Vk4 aۜסM&|̗3f%ޞ|9}}뻺=+\5Q̬qՅ/EC9  xUrj檒9QT1@yX9#pt?XA=THrNyM۶?T,n)1ʜV1nSΠMZv+ Vkfklr&PFJGbm?waV =SQYD#El {̷ǥj񊙚azbFx5^Ts)|!/B9@ǎjiODÌSu'XLgn9:Y:?b(: VdݟOOJ="}~1EV<-208>t0"oJu+HX\¼Q'?Zҍ^Fg(shf"$#$E*Ȩ8끒OS~TES(A05u8(>Ί+tu6Ivq[>Ɗ+ePMTDlD*VP+0#&5?8#(xgDI=+JQEg#Р\\UE3ڇE'SP*᱅mƵdk$ Q[CtyH:1zU?fWk<meM{Z(T p sEW,:em to develop functional strength. <br>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion. They do this two to three times per week in the off-season.  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. We also do the BFS Dot Drill on a regular basis in the off-season. <br>The Packers do Power Pulls whic is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses. Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.<br>At Green Bay, if you miss a scheduled workout, you are fined.  We haven t had anyone miss for two years, Coach Johnston recollected.  In that instance, Coach Holmgren really let that player have it at practice. Coach Holmgren is a super person to work for. If any player didn t commit to weights, Reggie and Brett would take care of them anyway. <br>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs. I shrugged,  Well Ken, we re either on the Green Bay program or you re on the BFS program. We both laughed. Coach Johnston remarked,  Bigger Faster Stronger has a great deal going for them, especially for the high school coach. <br>Coach Johnston believes in Box Squats and Partial Benches. These two lifts form the backbone of the BFS program. They make everything hum along like a beautiful song. They create a huge advantage during the season especially at the high school level. They create a nice advantage during the off-season with speed and jump drills. They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.<br>Since many weight rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials. I learned the Box Squat and Partial Bench Press secret in Los Angeles in the late 1960 s. Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source. Hence, he calls his gym,  The West Side Barbell Club. At a glance around the Green Bay weight room, I could immediately tell that Simmons had quite an influence on Coach Johnston.  It is my understanding that two other pro-teams are doing the Box Squats and Partial Benches, concluded Coach Johnston. certain sporting movements, an isometric contraction in the set position precedes a concentric contraction, but tc/!.;^LbM DmgLgPmh,Um!_7J=TuiVFǛ#AoN͉׊>@'v!#)ExD}퐱;YC4?\GJ ^Ga\\H~`;`$i,(zM T6D=/R| 1P*;W.H~џ< <3 s,U\ tH LVYQ_%?5,8ӓ]Ay~DZ!q} AsE!򞊀Xmu젒U@s 2%J͆d@\'O?nXʱ1 -6/jwpC"_) (EW(][ZUV=AIMVq)h<^gm -{O&7ȗu#Kb/?ϞˬjW6R0HcuK'Kɽ] YnO0+FȿBf[pÎVFUtM?RbH ɩf‹|K)Wch -ʹ,3z,#o9o5{[X[wm.xH;->xEH Fc͛65g% ]Nfӌb?SV\5H#koA1ݵ\f6d^%?Pp' ŽDh GǍXo̺- ;c6Ⱆo$79ҫ^r'oK}6'˓%c09#=T%jJ>pU~$H(>(ڢ ^q 0$A`H gҏZ os̃$ \nc?~/)kb$o7KKY!^8M* $ϦO,B @C*~3S,=M^ں2^?ܨn]J[kVǸ(T6NE[%9$0IVߏO̼svXQɇ6$8I+qTf OpA#+3EbXcjV@۵@W빯HanK_nhLpՓ 79$z|KSOq1#.£l;Sڐ[+d5_JQ?$Y4y}?{lqu XŽ+7u-պ}8̄#VHӶ#jtr?JNR &${fm6SFL !;tW6Yb Qҋj?#6.Gl*,K_WFQ7LG99=%:_忝5&J5z^2֓)b4#.b;usz!W? v:/%f-ɐI'<hu)k`Y}CеQ z?.Y" .Ƶz7/Hb_;.QyWʉg. nvB >es">l/@qm|j#`U\OH嵿dNxOGq C͞sՒkIa 4:D"LOK RI3^y4ߴVfO&1#꣎[ y?K"$ -]f`^K Q@-&^DUPQZo5arAyH`z{fh!p{o_M$,(q( o'nrz A Lшb0!F~,cDnEq;ms\A8OoDF'K!{y|Σm=;hOdz~}]O!(3+6tk˨JG(NVƥpz/ ̌}e"A@QC-YtxH w@\D^Lkds]?XMY%U _.Y%V&LӠkt0e4ŝuIN?џFQD˵:>B|FFqqiqYW+y5ޟJLaYumiT"¼SK1}ֶZ}vVP({U\cU|5HNX:Լ{)#hzS +tCmo}Ə384VYZ?6wT;Iu]K#WcR=BǪ}8s}ɵ砿dĪ+I1-sva -Ny.խHV$[Hr/#ܟZ[jZUlf巬R%Na /ܖ2$SC֪ƙM(vQmdY?n@= >cfˈܼDO1*NCHKF^gb@]{.ϩKłH0Fh!;|>?at^߃ច#fQ2,\ݔ& SQRkj}W-v`D@%RU:Q0[F&M*z24%k׹Y6Td/b}K3+m 5ِz}ÖpzxvyGFbx 4Fխ$RE(֣?8A2-I$ƞ`|HżLG?~=T)7ՐcjW8 '5S*q^MEø=:SF=6?N![lXԯcY.#{)[֝z~]VHWrSI>}tx*xi] #׋[Jl{DRFEu8H%AJ C u-@Q$7Q*pZNl^y>)) O[w5W6[l7}ջZ4"{bO4(~6*G|_e. 4aOK=:Yj%?+r2XV~ 8S_kuE#q_\BCYQ7hU iaZ w}'{,zeOQqrl&'ԯ-k$-W`BvT^WTw$0C7Zww>'bbIF$)n=Cڝų;BpeHIj]pTክjkdr-}w2 yr-BQ29arT+u' 2Lo#B :tLMR!xV@ŧ$n\Hfj niU2qG$9l8x#ߺܩیzSǔ4ߠzdR  F ^130)G:Wp*Wd9D.DS8x!-ڸV k^$+ZֻS0)t34Vjx-w0ClMP1Eqv$$pD"lGG f_|oCRw=<>uOMXIkTfƵƟ %QҿGQD@/$u߾oR{2ڽkq' d fx`ANGdl0kXHAS$|N,QT\Wr<[W|-4kƳI4]#ހ⺹G?d+P۶%9oܐQ3&8$LW؀ ҴڃX~_ 'Z$V؏)m3`~'*Sο ƫirEKJR+ƹ7eIٚ[0o@6p#N@1go$l/; x֏m C*?#~ ͇h~bނHqp!U䚼H"xzb\LƟ){[;[G8- Q*OH&\D@®IZEv:\ͬ\"׍O ֮<-oD~6YA57x.Vr@DLjH=!"ߑnf FeR A%Lַ:tL À*HV_'%Ubʬ;oHԚF$F2r xef8d7H}r;MJnw8U2LFc@=\~/8prf;Cx7ЅGF$ƛ1IQz`t+PyVW;֔7 ҕ_Q 6)k ;W'6GS2Ajٶ̧jI/W_ 3PgkHng2[\Ӵ1I'wM܎OA0wiM6dZ<5o44f;bk^?A\ޠdIP9ЁxcKƟI5$P)_,]FqBF1jGNr#r0n$Nqc [Rf>&Pw