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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 he 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 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^[bHUvQ)*%,x:TkOX}ƿH"V< TXT5R/uRJi_Պ08 Xx\䄞ne3ԠFQ\ C>!Ѐǫ1yo6QO (FJ:S̸ XV;LgTȥQWB^/\IE(?* US\b8P|7#*"qϔDWUXߐ2Ct' ԥ,*ClRч*hh} &jh<ѳAi Op"NL0_X!SbwHPzh2HGƴEU@(;Кv߫G)D' %݂'In|ߡsmvr}!F ,xJƧQܩ <ͩNo8gE̗]Ԕ%3ӗFrm^?[KVL?v(De|?d%B,rzGRƁO7lR''(Gp#(*ѕC ,(yv*҈.bc?XJlF^l'ua)%1旸 qP+Tl7M* X+pI44_f^u9Y-L=QYRmk/LsDƵ̇lP9-͘Z|?Di}B?CvP>kF Z:,1ZUr]z*VN5-!*ŵ:Sʚ$_Oj }8%M(lmTO]Ǎ"6Qfs;}fn~ƕT}jcv]Ў`Էaһ}L0Cۿ֐&B?]߉`ִa6{f(čUR7;bQO#?ҿ/*T}<^k_k>^9WkVYCӗ/JO.birJkЂoZ=8Ě;ɹ}8jȡ} 㛟=bөyoڸޢS|oPI]ԯ{ҔьUJR 鈴 `\pkʔۍ? 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