JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u_,^$r[EoX)4J 99rfRh^%; =sm{yfʈWK,Gp9~cx(ERNp.2u. =5&=H9o j8?0EtiJvzy)ŚZ 3*cx9SvOn)yik"[}xf=^YE(]Xq(1 _(zu2 Wό2Jq5sda%lx(++X&{6mL;'pV ½Pc<, }-F[;E.$""zT; 땳F#Vr'˷`Z1"]<*T/.Vk*0k{XH=+ռ;v刐v5mmm+kn$W^]NAmH kXiW28ȭ 4[ĺId䃜 U{|( [8L#)ՠ۾' 7,:c~.w}> n`l8;qZKqaG\!]bXa"J{{xikt0&\:ڱQ"5gOC\|}taNX*V =E*qyL&5`PZPjoR-u=Y6:cs*kfhrk\<gEiIΡv52ڐ˹۪6Ev}q!RYVQyrӻvGE!C֡f96j槱},55^\֮+N(vm pszWC L.+{W3o(wj֡xS\F*'?vAֺRIX甥vtNsydrt8ZeMmrs 'vɧE'kf;)(rq]H-c +G1I"yIjcb$G8 @K]*t='PN$>bI% .CD Bk ~z++CXk%p:sָ2rG(93Pc:lQ@$c:JGot|6=AjfkCI+0|Y󯠅9B-Ve4ؚSV,psbeFhF#ud_*JKfn d ݾ3O5jvǽ(ũSml3\ t_zYX˧E+SG5~ծ)mҨیtN.SkC+[trùWH!1:}+Dzm\i7~ $ kvBv3NI.m%?l$<67@HZMeWN7=IiwhzԳNdH =jvx_Եst6}. ˜WY)izV Xv6::RZ'ۧ['twR6ߑ<@[{+:δkX/i~t A=kS]v34vmDv$|6[ا?lhd`g;:,٭m&k!Vq ACiUg`v Xconk|;qo٧ ӂw>x%r{77 csPMg*.2MlnXsKM*s-6 n@dٷOEtM-Ο6LW)Z~ǍJ';k~(&f>W'"=Hqޔi 8WџY]MRr Y !Qdߎ:z^J/A{Ѽ!kʲ["8?fit$/#Gz/e΄FAzSVmGCJf7OiDq:M Rp ߍtw\i*@ Ȓct܂:fu8㹸dLw 9VjnKJ>\B?o$!2zd㰪 rF@5cJ`c2k?RO)(VQ`bQ^ֱ]Ƶ4k9oFYaY*xg8ʇ!s+Fot;F&ԯU/n^TBF6xf:$ Z̅)ؚ/otY-S+Q/z {9"xdhRˋXf8$ӼU<3j+.$TÑ635>jny6sXkrnG$ÜӳT:Hlv@Ց4QaUWW6wL5!Jm75tyO{2H]b#$!EOyvYǧ:vF[~Wm*6MV3*ե4ݏ=~K$2@&чfo+Psd*F?wr;K#;k[-ܱml8< [5渐 ,##'ŤsђE&lXpd BfbfE9 ;Uڭhp5߈N1En-wmBDc'Nh>QL /hu0Ad津5&OK~32yI&ڏ'FbHVD Ss{+I ")[ւZd(LNai0ң.4IJö; dՒ%u O㌚d˺[t v< r6\mNEuryv[`f(G)ww!{bg(>"yZvB8+RG U]=yD X=pn&+;V-Rx@ qAƍMMRN z1ҼKfK>1XGZΝ-4mQF0Fxz֓N=Q;- 5GAY2An{/4m1[ չմfS[6j>Ԇ=İy2l't~ =:g?1CҥTua4T\Vfws%C͒1\RjJODԼTa5wc}5k.PHdB{W9y4's]5 WML)& XkFz}+쀤dH>s ִZ Ycr]bPfx0\ƇXGijr9O,o0 WĶͥJQ\oOz|Z5VTRCʹ WL*'JFкi4iݤ(V'f Yŭ\ cM5M*ό"UB.wlv =[]S<`)!}x,{#)N.33 ^c[W䲓5LDY8Ge$Q]FeuutMv%*QEcu-Xĉ63K~ge'Y!*O; x$p6} !I?acWd^ɳH}儁+c}Ur3:tR(Twh )qzScZ˧BZֱumI2uVxT2w2<-Vl 03랕TumFIH8c}+ЬD,Q.zd"}7Х!`VECe sj;u'Lq~5vVkjY@>V!-T`owwrF?jxI}>h2&HS+ojz cq*#(e} mIK·+КJmگG"=v3ۜ/mZ6͈`pzsq&x-fd1g*$pIR1]G%V-NS票X2k7Onj,yJٴl@5o>0(?tkq(u 8y垡lI?CPۑSJ#5ͺK+9EaHUbǶNxxKCU$GyYP=Mmi U1N.ft1 hOֶ*0\i-7%bcԑU$O.f@$:2-c1dMax[sIom6Bɔǧ֚8=,pWeveB3]{W<s5-a*JDFY mS=JՙxQ`Yɔ$hn5-fM? |"A/&2apr]o=彊M 1tSOzVqh7NfYh{~RxhaU~SCEsm$Niwg*MKh ބPuW@Ǩ>«2 )$N0x5 [=tU$Ovfo|*9eoM-qL 9$hא)$o]+wgTPaϮj VKݱ$&9 {me|8I8Bd>brm"m1Xܳp6sJփWbko0C2漶#ojG'T[b:=GV%;?Hf-Y!t8@ҫn s֣=[>`RX>ftm<*eU,%Xĥ XfPz?H\I$G9^6te|F[+;I|}jѭ>.DdN mn&tiao ˈU'>Jy (2˒A}[l$Wc\YfEshêH2Cץ|,}hw+y!F/j@1O#4Q\縤39(6 i8d=O!r zE$6. =PP#=j?4QHl]yNF8E!K`M't뎔QRL/ҙCETEU CqU1L@Kkp0TJ"FxTe+D5_X{xA>-# }LvFnm\!'R=A>֏hv $k!q>#U :¹+I4WTRF˧ڻHFˀ\x[M7vrJL+A&rh!.__y׷/3>g*L'My0EÜf}.eoQ:V6'Â34\52}UpEwZU4PAʳ R< Xg$/pbn>aZk29:V;ا$2$,y#g6w'Cj’o I ħg>Fֱ?'95ϠiX\i+=)p~aM!3[._!qer^E2&{f9k ۩o&i'vwnI'JZR3֘RY$1j'^TJ:3Qomٰ0 T7yXq8$^zf/lSr4ˍpngR,Ŏ: zdT7NLrpi$AU4SqE"art.<br> I want to come across as someone who wants them to perform at their highest level. If a player sees that you always want what s best, they will respond. I try to serve the players and do the little things that make a difference.<br> We also do plyometrics. We have Plyo Boxes and Plyo Hurdles. We do a number of variations of ground plyos. We teach sprint techniques and have speed and speed endurance days. I really like over-speed training which is done especially in the off-season. We do some parahute training but I like over-speed training a little better. We have a number of devices for over-speed training; some very expensive and some very economical.<br> Another thing I like is sled work. Dragging the sled and doing sled lunges with a sled harness can be great. I don t look at sled work as speed tools but I use them 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 which is a Power Clea 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.unds.<br> I ve changed this year, said Chris with determination.  I look to the future of being a teacher. I leѕ*7ъFr"1TN}L_Jr(&J0kБ႕Sc}4 ޽aj?^=`E 6-ɼ:-!E>8Wns<~-y)ژ,SZ{R{w|4#jbH*woH<14'g«Ck:`}3Yͩ6jo)6?6XOQ*,2Uk V sQo$k>(YS]r V}ovꡌѯRV_ZWm4>{sʭvC#s}*sQ TRyw5s(2Qu(͟VX}J=ؑ!Mmѭl)d@ Ie˾OlCGP%f7Pf'£