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Vm`c\  {i1򊊵\f#?(qx8 TPxcްZb1.#gD8՝R 1By)OnI+YvK@ NxS gCF">f``LXz<*r}EFwa(nYczSIaO'?šz9 "$yҜz}J.@ 22q=(7-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 le 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 th 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 sametic Director, SHS<br><br>__qazE " $m+hH[`3n1oq:2 :݈Q8U2Q y-p%7 |W$gӃװY:zH7xGãy=Vn]C{z0@CW=j1*Hv?CX#ʼ0}ET;zbk:T!e+X+Hm 6iNQ@j61,1m1ϯQָS^gY7o•gw)N֑rS;Ef#ㅤPF7>Lj7x_ߒ*Շd#EBYy0fWP>)\#w+eݶkKúQ0#5#L5H 6[٢+e$'oj9d2P IO܀< d޴VFIՈ"'{u\@ԛ7Kc{})2Y(aim\;=j柧I]D~iXQI/$'{B5C"D `kl"2BFwBI8Dp7ִ2t9\$|2p:^$+&w.F ۗ zIUO3h1$`TZƱ$0lI3tO<)EKR*SL/IF>+"ncGjSjZ]_?&?v<#v,ORk*Rޛ兺(ɧ޲ >Q OZ)Aɢ\ZF՚e ]{jmkۈF.RXc\qo<JRt McwNա H|k[vߡ*<1#Y,h>g>=6堹̬0i)&+ M葠ҼGM"Q!ҮneS`fu1.u[ٻmȸR{c=j>=H'%}Mt"@I0VRqoƼsb2CgngWకw#d! hs+Lq!$1^BNۀCce.,q*:ʺM RTHm dž XcŴƜ`׬$[#j?zׇݝGHv˜ O}_gNNWN>''vo1-m#gmM:m\ȴq%!Χo4mhz:qDR6c9`$uqF'ꍎGEJSS^C&nKv^3:5yj\ld.&swr\^N,ٌt{xn}T3 n?1 ',">W#'ni~qq][SEN}jך`cxE6͛8 4ijK- \z}pI>#X*ui%-l,EPƭɌbWsvV\ɾ҃˖WG∾߁PW7sѣLǛ QSmt:QlFo.UG¬N#F@ $bCƘho˩);[PNsY`kD'~Pw Oq,0%y)ƝާZP(ۯ_ Ȃ*; *1,ޱ΅$*Hj{ӦpK@AQ4?>ٌ%P֟ :;+Q]pRDdɰs%ҚE=Xv>VlT3ڔ82FC=Tw0z}fUDzQ FF4޻2X`/nSi hEΟk.Ҝmӡ"!EUSlZ IHM0_zZd b\.6hԒ>c֧qxdj"7i2څaVaL*NBȕ``Re6MMV\Aڑ]..?dy âIl|I~1`?9}>k~][LĪJiSF "!w;jrz|] fH8F61;@|=f_F NKG]#21d>ƌ14B <: ^N|b>!x-ۣ9$SA/k_ !S&_vhVxZ39/Z+'0@* K=~\3RO _=[\I@٫XW@?s* Rv$%u[pvE|`҃ir"Uͷ>bc|BQRlBjC  8[z b.S׮ihLU cíol`@+o.h+CM"9ЖPf cs|{b֖C1R!-p'JT 8NOt+Jr,ʧmdWqjp=_+n@AsnE GzrkKR VV_xz%+7/Sq9= ї߭}!O{`*<1l}To\wUaCLWo