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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 hug 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 cala_Wp;}+8o[Z+ԉZh[܎kŸ TIis sAD܆ B =Ǡjg ,#ץ. zS|֐JOθ썇l?jp7N7zAh_ԁtH;zbl61ڇa]X^&aSƼ ژnG#i59>dL̬sdW,C?t=ڸzY^ 0OMo_XuïOi^#Ԛw^4XzQ7)F󞂹Fn^R抝٨A@j9R#sryhܠIcTltj} {l 'o{|ɿ: ǔt|ç2I⼛g%zIÏM~V7Y $Ax=@_ јT@ ٞ2@%[Z2is*Cj-{r.󗘬4XvIHĽ@':`ڣ 8FVwzUU6w.#;m[uZ-^[Ѷqe3)-w?2_3s #\}x @`7Xf2OoRIeʥ,&P [ 'B6ځsTjX&bhD?4aIa#xah̐2~U۷+>\rclwv ]p->rۅ[\֏i׷~oim ֶhYvf%t5mܧŠ-Xnt Z٫sbvY(l Um1_) *.Y)>(Z~^>@g'"1ʚzh ]:\ 9zvPӀ D'h/exb*cS9Ԃ>BчeL,N T^/p_av̥}HӺ{-n]KiƯn +m?峱{[znn/K3 rhkkKu{?۽շn쮻-]IܱtMmm|tVD8D+Jlc IrPO{R{7K77wdo-YVS iԴ #Vt F<]`fyg]&qǤXKEnG=<(1p٬ZIAtc]#5 fs,¢I w#{Shv4QzhmK)*ҮepNlomwߏ/ޣZ kmqB>*GwIz=q]8\,3yz~O䷡ךmnwZ{VνP FC7ܭE<.'B*3ܿgK˷!&|MȨȱ(%R'n*;E>ȝ@ެ8M漒?k,g{d VnnaOBB-{h^Z'F%$#ۨ|;D G y]ŹR:E[ze&,D\;:A|Y" x>$/F&qM_%^Т5m.vzPl6Kc[HmGMO-k"\,+܋MXzNO:l*2J(`X;ty'xh Dlg:m ?dV9|hF ɫ1K6Tn>dt/X'8h~Tl ~iybhH^Ԓ}i0˺'n(IZ :*QE.Ґy( JKn3Kh"_bүW+F]A @W^+uU-JƬSz/,}m{qKxePZi8WwZ s֠ҵKmf=M<+uN|\qm1$|m3:MΟi+<7JXJNyc<>y曭SR<#?bUo½m k`-YHCO2tU*EJ<$n"?i~m YjS۷œ8E,҇x.&- ̶|bRN, 7=ѯmdOJp@;S\ VD咬pk [_^$2c۱} 6(@Gb oq|`1iL5Mm$Uyj+ǂ9 ߊ['ČGc0TUGV  @JڟU+T9'?psM&!]Zҙm T(Z3lH~,}HZ(́ Kx G#nn^ A1 V4rɨ]rH R~8e>K%O4?ڴI#oLmϛkpo-1JT^#.f8nՊ`ӥ 'B8RzbPzGhn3zu?kњ "l 7' jmhGz0N(J6=G[; 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