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IsۻYHW[;8pkʹN˸d.{SrwHuOߙi_ȚQhb6װrkO6^µ&֭ hÌcWqZAXTSG7ցxȍU#KTK io EAQ$E9$\UhJ+;28 XB:즬H{B@ϡjrݡ<{~upMuzU=G;HrǓrθߩ-:qA/&zdfwCUbIaR ʞ \ZْỞ3Qd : ͌14BxTJZOcZ@a }諶l- ,{?mT鶢os.&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.&nbs; 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 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 SyʩX@v";s&y]#oLbҖGw?Q'Z.nm.-P/m9r)'DFY:h:FuQ/;qG?6}p!mGL ϧ.<\[!$5hq*dGO ӗ謑]rf/&܀ nǒƹ1dmET d]@mh Q^)OK{ =ZkU_ iGi$nӈdWN 9Q ݣzΙy{(b(=7>মd'XQ+AZΓj?~SgBF~c áYE@Aak;sD?{\kygBu*HTE[t"O#.iˡC 5Iĭa_|ͭX^nЬK8}MmΗo/.0{kᕞ,NɞW\:e & _!4.eK +Ft Ri8NGxbht J*߷,VKhbgE1&)lKpg`2/#!BM&HؚPq"ˊqEM\t:ضRTzk<|~/ ĀֻxcL`0Y}F/2V8!&!lJ)}9R9p!-0"4HQkRzUșZtNĩEsD=7jQCJ]N fI@ BhO~aabw?~LOd; 'Ʀj 6]t ãŸٖ HI$sh C&&zy]u=H#78!#OY?CdLhZڊv\Ƥ_ k,%Ÿ ATҭ/.Y[VV`Y~\x"TPH518-u'v+ ;/Ny{˷~Hn'WR=վYj9l$ 1<{ :~XLNd.RiOse r5ѴDٳef]6lUٳf]6lU؝/LJFG|y$$.;FrpP+!Um@̂yt0Fc@>XXm!D vɵ崞X`ۊK7R5>+q\@k\ykZѥv24b$9(D:&Rzi$u(!b|29΃sifw2FY(a$e౭UsI}/N7uIӐ..,=zc:}fkˡ?b~/l(51Ww B{IJFӕ*q65HѺ+mT&,Dpg^m tkh/|z aY{U􌏌kvpЖdfDdɚck}m$}1cn%"[KtJCJ6ͦk%+xĶ$Mh(T-Q ǿs2E#<ܻ?txS!Xno;6 XR]^ADIٟUGO [NLJ8uwS_9?ң`mE5(LɈDQ$qbQ2c'to/p>s[Ė1rbUjqߑ[&{򕷚 R dh]n.֜,,cӴ c^ rm=Ht<\ٳbf]6lUٳf]6lUٳe8i~? `OXJOR ;` u_SG J a:u캍?\b'@˟FW:&D%Q@i[]d_lm^kֳ [d_\:wlo?u;|7;[-bɬI *28c8HS]HڻZ*iJP# 7>ŝ>^`ݬq" "vooY7" YhO μ>3&G BH;O4ޭ?/#l4ai91j ƣ0_XA Dw$q^Ot_ 6kqlw<=Fj2ʶq.cGMkzÔֵ0/Y#ǖ,ZI_RA,x>sge%ݚGފ9HU7ΙY܈s#!oH}u(#fBƊE>eg5Bbȭ_]Xa,H$hv,ȤYǏXm\Kq>\Q#޵U=UO&fœf]6lUٳf]6lUٳfPiS"bk٭C P8;6G=Xy+By$q[l#Pr%ql$p!粂_D(}0C Xu `|;B?^=GW scAh$n| n iJu'=*g!OB3QCNG7tՒXK+9xGpJcJF pm+"Aʒҿ6,y5+JD@vlٱKWWWWWWWWWWWWWT聿漖M6iό# lgߒ,.f /w suu,R.fƘ O+isN.eIZz$q@ S1ދyox'#Rzg|ky1J;Ο#Fƥyo!E6MWWy>̰gZ(<}J E|g1u:`ġЍlMT&m,^hA69m'[h]èa%f>mv>?QFGۡ/&kX`YD0M6l7U PJG\%,VsX6O"je ՋuW