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gtVFUh˙V(nwS4dupm:F?\,LzJZE?vLK[+Ě%ʫѻt\S4PSYr@'iӮ+$)qW(V1x#/#VFȨ,A}j/ >Bx{?ndzJpT3NnX9't(W$G1*C`Hc0z ң!?\989<ǥWC;Zo~$u;q'?#^\atט\Q :}kSq3ŏҚf3|?ד;wc]FMwoHW7P퓭\]e봑 1=q]$g;V3^)6#m?̰D{_5UsdKˁvAKuaY-su4 >^Gf> H;P#xu\԰moW4GgkͅQLGM k Aި}m> i}Ldž/>?Ue=Gbr]^%&/o$HST֝S()Ǖ8z?]NQ dR]a{.-R-`K 00ʓk0PϹ~\-`f])aOZqu=ߔ.%iJ[Q܀=9B8譌(_j8={~#sQy%m:/Q>2~T<K5)Ƭ%&.d}ڕd^)c!%F99OR0 bqnh]+',նs3?rF~iTe;kOuo- L@ANzqTkZi]#{Hbې+ܟ{U>*>9akXZ/mσtG_3a}8/־fqM_B4Eޗ@/z`!'> 'j`zΚБW\Y>?MX%'N>:}@i2r9 ??*"eP91-Q;"N3B5 |FOS_}O)ZJZs`0)֐ ځ֊Z@/z( 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 mintes before practice," said Coach Johnston, "but before that we do a lot of functional warm-ups like high knees, aking 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; Tey 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.&nbsp; Hence, he cal^);+rD$E 5e zkuYPcdC&J2kI y JQ]0/ $va' E,dL_ӹ=V_KuMgK$QXx0oO'`9̔~tTP6Jc"MiR%Ke<= 7Ӽo26 E8r}nͅCꚼО'^-~Re5[sl3tYd&)>G4Wo%>w{TTBffgҸQ{܇~d;z2Y4"$eN96y,j q("K˃oiSFsl9MxMx}ۃ>~;ׯ;}HOv9$EnJIoQ~cۅ6-T $YvG\IZEkeOEEwvMh+}ZTRܯoFF, fGN įF:$g)ϣY2B9/Qa>1HqiZ$2@za\ BXV*9ªW\NXR&FqіC"\W 9gpLf @nfbz.u ޣHUѴ:K!P:7QJؙ9i"W=8ڦgj+,!h?ts#/fo e⨁%>% S o}I5.I<Ջ WOTĻi"̂EqBj)8Pc/,9Xh@*Yi SS'9b$Ǹ)qL.̞Mokj0\ve K.gz"P귾\'G6h$Iȿg*]a5i:$-^Xjq{sʄ㴇xzrg{@|ѧ[+.s(o"C 73[_n{9D cRsRףt&\.'=1\Z~0SQ ^ywM_9-jwldK=401;i]oPj/^W-eEnDosR{휻JrnczZ'zz[nWOL& bsCqɄQ1V Kf{W6!I&\ʗ[m0F =nK:;{"()&P)lsJʊ),lw:mW#C1rߧ/ ]C _8[nNW|^nZ@;8Łl%ē!Ȝhȍ0AG"ˉf\6w qmk"OGM4ˋ"R3QmtEaEiK~t:H}g,~04!>~O{fyXP3UF6;d _J>'"Y^dtoo}(5I-I/.xM*'Q*>?ۧńu3qur-4HZ>93k1,$+zcTTWRV56[vG|MY6J(.