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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 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 Adobed         ""     s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?ol6H(vVWbZ];kv*Uث+ Z ^x:oHK bpU\Uq|(ul ;h0 *1VWbbLU4Ll]UiRUZ®4[x^&TUiM:Z&[w,UqWbW*TVj [t^}bԐW355U3iBOcIWqn§ S| uj%Z*kAۈƖڦ*$bP]CLU{_9m!HB#Ij)*Tj?96 vHĤ)P-*ʕirao < n8zd+QSJ MWr>[*lUip *kXӊ]=Uث|O .4>" [`l}*%@ٲA uc)Հ q1-JDApY A50 N^U9)w&+EmNB&z*Y\M*yGI܏ %ahH {sD vw¹2ZI4\ 7:R$W~\A\68'#EVD{ؠ䶤` pnU;1ڎm]Es 2[U$ȟ?ぐ(b&63J!y8_H͈ߐ_X푠ՂZA=*N7FNem9s,@_RȻ25q eZ Z)D"2.(;]6~++G&ܘA>jI| oC|J84O%C_-i<2}GI4[7_c|9.i PTuhRUc5Iܨ;z/Ol|~ޘc%%1ZYTc"n\~ie$Q-=@S߂b#RL WzzFz.#)pHHkUA+f灁Vz=ʟi7DG"zz|8xK i⑐Ji|Q,a,s(*v$^asjFZe=}J`% #5E$Ԋ <9L=:R6bRTYL>6u&SkB6DG%"F6U/v$IhR{ gY_eWysd/RM>Ahxገ䌐bZݶA+Mg;8Ƽc~W1GǜQ>8SBzeњu9g0^ioCn798)%c?iks!ivi\-ƙm<"V Of?k#IC%zooCr DLcY."C? 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