JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?=FiR H IV"<`u)$nz;m IhXnn~2DXy㰧d%C7jOݹ7XsT$+[S/6׹*YV =*ƛɨ<~]5O9{;x FHC -6>}0qYf%!nv\PHOMحY B{2%U& 5>۬e3 SBnllڋHhnE5&њ,Rq1L%A=ỷg#֣c=;Ҩo)Ìңs)# ~9獽R+ 0FGZ@+`)[hrPwa:*-pqSǀzTEOL~;xnxApG7AѤoTw1@>yRp-]}d޴UQےT!apC;Xa4Z0S]ϵ3+W4 #I8WkPImd\mxWrR#GW9*dHc=F8Njp@t8"6sZ5Qx$jLTh1pZU @z[+\%HY-n;BK[3JZ+SЧ K.]w=I9L`dT HޱsQt6z ݷr `/V^m]OC]m--4ܻ LXN?('bG'&Knt㜀{\ls12izӢ2rO5Meoݱ梤L"㷔:H9/h0IcG׭cx QҤL:c; gW7ftXL5xOx\ ~`2kWfi1ĵm&!!brO&ݻW4M"0}pG<~4I{IK"}T= ةϚ \ڷW:S!  (bNֺ3b O-ż}j.5Fr)r1&qWgQ㑣p $W7#V"* q\4qb7psk6ugU&-&,t-@X V%maN+gp<>RQ4@uX׼v 0+tyώ2t߷ڠ,Vqeq0AkYx9mM8ʽ8k5l>R0MbH|Y88YEܧA"JF2:v Mr$nC&Q2r=+cզzM7CL:z&R_m qڵ_Zw[Mʓ~^kR{#`60+tVL'vi_Kkp!9OAUVً1Vt% m{<\[1,͏SX7HYstmD8A!MXSU3lǭRdeܭ։$QCȚ"il@* w`֮z ?CY@G89A)ٝ|n\qQ׽sf0W5-Vo,ꫜԧmTI8M 2? [(}q)ڻJŠud"*γ^`sV4#}ZA3'ZPo9e<ZOOYFEBvTݿ +"l\w4u 61r9Hq|3U~}54i՝V ެOlZKlr3\ww^[s#`q4Բ*W'inic0(8pqYy>x|x+όz- lQJNIXzRc$$qN[*6ʜ pM,DV6flD}eMh2A'43 C( FAMDPFg]ȗb5]۳WIxKó;vPqVtFd@+$lMw"F[-UF6D>CtYTBNA! \XofPpHmc ..N݉ !  H-f{ד:nu-`"H# 7(ܦ[MnJW$ JpDsY Bޱ6S=zb,V1)җ쑕"3sGU%v4O*b8۫uXs+͞T;ϵAy4kEIXo/Ua]'4 ʱwk; v rGT !21JLN>e)40@8ȭXApXQJzUcYs8Z>kyu],Jmk| .ʶ1(sI0Fqޚ%R)A"K(V]jr)n$ q4-o5cc4/گ T~54w3gk]eݘs>[+alyeu *cdR\ɦܕ4{hwՕ:IܹSl9RXfzⶏ& Di%*6@6R"B 5d̙t%Ob`#6yfۥ^sSfђwHt.u4f[j6Rr[ I&uyr ׵ik: BnnշqNV`[_S-ۣC/wV')\޷m|¨!c("PwznUWo A+@{'`WT2r&Tԫ޷6EA^}J l DەF?AU|W3^ .8d*wDc 61whXvՓ^j!,GDe^FgR}NgLZWaI2z M$Ӥr(_Bx$ՅEbgꗒDLxPFIYH3֊+QQCO רd4Q\y8-ه]JS7W.x~[.8QX֮ۖW ⣖CQEpu[J(#«1 nKa ɢP[Hc {|Qnr;*>]Es3f Ew&= AvfWE[t('Q[(\fr2@5y]]C=SS$DT/Mm-ARF888kCytu;w,H8Ec_{i"mI|@dB9(tgR\/l眃q=Vҋs܎mgqYڜXhтjM|hdc#INDz^w-Xƨ t$f[iY!dqQJݒ9ڒMrZ g"8Qv6i>'x!u8 ԮxqחMK*KWaKJsϦ_5M A)fCc/6(QY#Y+jhw(d ?ľ{[ uFx#Mr6 [.c -b!9[cf1@nH>ev])pr9]@_y=ꦥy㹌9ƥѾOhGEI!} O&$iWgC-3x3X<]YϢ^$_Jc ijukMݦK问P%}⺭;YT- ~oy)sҹMwwSx&G"#Fմ-@,LF($ZV!Ջwlt_ޘXr$gΩxF#CTeI/^M Wө>`UU}8RQF5+s2,PoJ_A.rJ) +{>2T׊3ƭ-.o'-󝑩cWxVޟjVG4A.esMm#d>O\՛;6/u ˵OvPFKxPu\ 9mjwe'E͕y*[tLF#E_+v UĎİ:\{S "A0}*|>2pBrk-\MN?f I m going to train multi-joint movement lifts and explosive lifts. Most of this type training is done with free weights. 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. It s my job to teach the players perfect technique and to train smart.<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 parachute 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 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 pla