JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j7Hc sZz⽴e%I:4oDZ/uZ],FbNֱQRJOW=uL%Aۏz᮴BTKHYWb,k(7x+JkQ]=\v@SMKB:&sEޕorco&FƽJUAIRC=gj7nr$l1]=3TF3!s`utf7uSלYDh9?ҨYLË+^E+1--@Lx7r] =j}G[P ).2M:/]/uokM$j.pA0(Ϙ*ǒf/Ȥz|õ+tԞUy*>\-;)|9*'>)F/{sא/ ] ՛}Ĩ5ТSU֧7{%V-U"$a'vQ6ٛȌ<|& MIaŖnTG.qM8^Wbbama`RA:]yG5we#{ m4lHQ[k(b"F1MgoXqӊ[G;ڙS')xp`ғ+hIk|v%yڊۼo72*hQ UB@9"o4Knd|# rwzqI%AN[kg~ _$@4q'+_;얮*{b%{qw|9{/#T)R6A4azrgЃ]2\knRI`ǚgCh-YE\}#)]=[$ Ԕ6zVRk/1A\?ZdB|$ =*Ɲ67kw$5wv5iK_1'G]ry[`vԇLYC |{gB>jAA&J6"㩮Jo ז"|?,(g˅`8[*pXVmH$y֙%, 83Wu tx瓇_*XT:8xmg` ,ر?7w#֫Q5F,^Ծo>Nz_֭KMt.Ͻ#. ~}h7sZR!pe{fqv,]]ֻLE,DH"m&81ֽ[R[u䁵9_xN^];X|v꺢i|R#rB5ZKO%ؔ̒?PVU>Q%T3߈n;lO }}MwN?usQRA)UDVC'i$?QSYYdu(F^̯uoir!ʟPuq gaV=*zʂn3-uJHf=3kw2 ђN7)/,%v6c<9{oݳn tlYAŞ㺴ľdnXD9TT`9^G#ԡ]6(Y Q<0C$ 㨭&͒oe$#BWIzN ̋=]іAi+Zi=-&>bqE g(2,Oj:VEoQ #AXw)$t-9V~$q߂lڜ'֠7óNѼ6=֗{lL>Hp'5FWS_Oʱ5߳kvv#h$d yKi.ěu ꢗ'H<-{,Asy&"E|L1mRZ/SBI$]B-+丈h֑[2XLsXw͈AoXnBFY̠bE緯ŷvv9Ud١5Ee&QMI$E I9g\յm:wObH7Xc>2M^qW9$WE('u&W)qtW~$9jSV1 u5҄i<MIɱ"bޔ[LcWp1Rjz6' qT67ޝu]IneBiO'6'j+\vDri-^m48J,wc8&eRKViZ-*VǕd֧ژX:VF0NknҶ+Gݩjp ˙o%a/w:Jc^Z".Tz5M.Hj+kdC9^*Yd4n<ּƾ4լJYMD#q>8,ֻM6Bm UNy{frGB=1ަRVdzw6 G+?;TwkulJi3QdmǯY!k,~ЦL85fv8j@'g sZGpOb+uekqY]*j٠Ú2q{8"gfaze-Eb6LcfxR{a?`+&Qx}0` z5-rRר{ulqih/2X#9ⶵJ;5iNOSW'lUo~GJ2GEZ<%10u505}czO$,Q9Ȫq,0 IvԮa+c;OT#˗+wl'fwc#et h9A!hg=9A]ӥl֙#ޤU8R,#-1M~opGe#&C#zQWƍ"ȑZʮu+jo[<-~Leo֝A'@}5zTM?rQsU5;˫gIB71gٌqÃ|S\ްjݍdhpI =?JߊghSwč>L>#C` e"fulQkpcǜz֠}}T4MFMKG(S׽5~bKiA*MQk %OkwXY$#_Ueqg"~: ʢmѕ5]zy&08$u57ƻ)\̺;C YF85lRn9yk :t^?`~4MHx+nL5I%&_h)j@(%UQg,Ӹ5.b 8Jq#--nd8yFq&Kq'F?(BS 9$u_LW]t7"ץ1]"7C¼$1J"KO̱#' Un${U}'u33*{24]G fww(#cA=*(A:Ӂ$更jSE>~R(l إwdinW>i ^Mmcڪ[m 58<ZZ)wsRPiX^jq*cqpr>՞A%vg|H,kV ]s ?۵c?tZqW0晦~'fXo2F~}Y/\D:g%"gV g5U'%jR9zk%3t1֬îꖧ7B1L84/jZW5Z+Trb?:-;\Khݕ=uyUݫҔsk._9Ԡ| {Y+H˜|ɃT 20x_-OQҵHS~t)V;6 NH}+jBqSsWfΏs3d+>yuE.mr ‘94>1ӭXD`>UFN:NC.6P,q҂x^gUYYl A s\.NɧԵV-ʗ>w֐s[xB OZ*nd get right to work on the plan.</P> <P>I asked Coach Johnston about the difference between Division I college level and Pro-level of strength and conditioning.&nbsp; Coach Johnston replied, "You have to do a lot better job selling your players on your program, they have got to believe in your program to do it properly.</P> <P>"Because of Free Agency and Collective Bargaining you see a lot of new players each year.&nbsp; In college you have the players four to five years.&nbsp; The age difference is also a factor.&nbsp; An 18-year old is not the same 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 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 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; 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 B