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oͦx|Ncoǭt 'EUyUW+Œ21$: Egmj7J \-t.9_UϖXO8|Qa,Tgœ\?oJfߗg_?c գ6숵F)lt` l #E@4n>*w~uyn$A]ɏ HGZxO ~q pH\ ę^Y 4An'֥׉n_~hwD 9=H'_2Xwt-fLUB ae M(_L;n%:A5*]\"- w!EPTI8 M.5bUWp?|=9zB^?Qⵖa#F*^-7 g&!)eR7I& fߜt3#{hi5 t҄d6dG:zЍkvFA^XwO&qWGG:GQy nћ]Ym|Aicw4RJ ( }umy" BXP6ZeÉd9>X^%;yd XCPwS]W]滑rGs^o y#tk̵Ldu8/,rN=] h<$J˹cc8;Dz ͓Mr#:T烞W- ~>7axaS>kZOKUy۫ko6$g U-Cĺe5Lt "w\Zݤve>b 8[+Q4[p[PxZh;U:cM𵾕#۝!6}P6rԔuei%_cD ٸΟڙ[)R2G@8j,H\ {=T#yUFTÕ'Srn<\Jծ,^YAF:gqx1!^I$f QtJPA,\mk$ۃ,L1jN-(֡;QSEX:=]\>ڬsNڠtYʊ$6㪜货DY'gt9TE3^\+۞Ȩ.@{-\v"(b5:ֳ5=5-L v(&4@8ޕb核q E88[A]db]1:B|B6x5E>`N #mB ؎W=5b'q}3U&vI5҇ԥU hZ$g ue3t.rqW)ciIR F{cxʭۯq\ Wi[lJڹ(ltbnVVݳ^)j˽f,/A֫\mnzQM9NTbL30>֮5m;V^ܲ繧D&=ߍn(TY>2ϑ>?:ӆO6@Qګ=t;XaPY3]9בIXwǯa\_wMpq#)K1p:zU$Σ\SN=b>*ז?%T.59&zS}j`6=N0JM8 QxTand Coach Rubin never sit back and watch their Green Bay players workout.&nbsp; They actively coach every minute.&nbsp; The workout for the day is posted.&nbsp; The players come in and 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