JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ԭ@ iNA$.58 mx11إJl{jcHL:H@<ڣ&]M68U ƭiJFy8w5.,~l.d?:n*(uQx{JF , ,y^0,!v"Ջlۈ#9=KwS\<C袞bTE8eC܋ *[{R{/I+{b.>3\ղea JŤrY$Ӵ4V ؂7c*tedqU!~j؜g/gF/Fڙ;PXDn9 VIR0ErZn5ee&5:{vyz;{b䞞\e&+H'ֻmk⋈]2'Wt\HbZ (!`Ab$y j(2dhi0rs'BMO SboFk8EF!*q7 $=C ׊}iB oqDy[.Z%Dwd] ڼEX.ێз~?O 8:ugcYK;*2N)D1ů% ~UJwnFXVVI4aPpq;b 3I31Al@"QcXC#tS 0`Tx'9Pǻ .E[`ҁB=E=OMc'֕s@?E5OZD$6{) i ֻ-tr4|{y0@dOմajc{vXC[5H7C98 H霟͵FpɸـμRQ]G")uuSh:$=2$הxG:֒\$'a(_n+<+l%)IO^df+XOzU죁^ oxN0+ʴS}w0Duj+jzי-1KqqQ0OcTrZܨ1G").@ N cgm*ɥ`; ?qhBB kNc+`9 :CN^x"=Owe$u-VqoFM|Ub{ xv3xJ;:muU/{uz%դpb]Uss\s{׵x߃2eozBլ+w1};U2D=bB΀.@|>ɔ1RycKv8,8rwI<G4mJ>R $VBqi`44CՏ8&VCcvdR~4T2) # SAQ 4i|_wLUxHG 0:j!' ; cW},+wG^l9WwVS}Et3u >mo&YbwS7rC]:̼rG5A`~钁Bk7cӧʂoxkT#0"=s[ƌ+כQ.m?WQwWgEiY$H(%ASTW09o6pnxAqZ."ED<'R~Mմ9~"`kiJk6XvGE8v:|#Ƽ:`ἅI :b  ɏhǥs<Hz&ϊieSxn4f\G|i&3gx߸u|#o^ODՉ*D7fRYWMB)apwۊN3TIit#*sg!?im-[mCl +0$p3I1@"<9zq'$r? -hV@#t'qVu&ɗEjW_3=G ZO]N{ i\EM<+2 1ywT{pd@GҴ.S*2͞ 8f&j, yꊝ95kt-mtoʽWC#agta0w!νAˊ< p9y+5컗vMP ,XL~>&r ا@p$~+V3wRXt*LŽǖn|xN?t_->r:\ymy#.@(v݂:ҧ(18BہTI$yެsI"x&dW'#GQLuO#4Fm6·UH@7^ )Sf;E-:3*R:pŎ'1v<6@jI Ȱ w&S>eg +Unhs\@P#m{:hVG_h:I[6+'8q:h[JH+涺O/?4~p W5#cֳKR7Z>X!GwL+"Nr8)J=}Ѷ)!\sv6-e z5ߨ6py+g3ڢ%x4F6A9sJ@FG?Nj9$]~0:+կ] fB1Rvuxj{et6s}j%˄SFWÿa5 uƍ7Tm.8u1# ݈WURkPi9UN=v,YD~w7Ezp[eV1;pA=yU$?dd/q׊ko}loE4K).y] CZS哳87;=ҚB4yDv,{}!q(?.044ss0y]h!hme+|+\MIY$)SҺkX{TTZhWwd. M_>YC< .MslF9$ zmYvI\jG;f%}1eym?*w#P5,n ݁3uVsIZNIrPc'9+’=q]KۨbF2}ER(sqB:mOֽ^_ y>`'+. ݈8+9F1:^clΉt)ΌD99ɮto]ްPJhFWLTf$7ҔFIԸ8)#(PŶ}Pr[f)A ׸c !<1YSI$L384,Z2`H#˩,O"H[" *b 9w ̡#qRJ#Ic BY+dխŘ\Χv pOJ19?M0s])}44xsEA+9F۴xeS:0Q ?51e}\>ѱmƃ :78ORliV_j^w;=-UI.xzY4u$uNUW) ͞T!9rfoձ9e$@2!e?5f9U#!RWL*B rzT@XpsMI06N%L`+Tvݵ"}xdt ᔌb2FpKjHYT*r$ >G$S%c>?*OZvJ*ʾ$9HI*K?]j8lrb iU#5cc 1<ڰ,NzV0@^gJ q~fsگ/QbYعU?~UWO !d qqއ)2= WN:V(C جUEnu4S.~֮po&cOxn!ğaWtL=&G(wNrVW` rέ^%Bƿ.0*[(.bIS qQn{G̛<{U j:ڲFɌ ZkBi08KEX#0tNX5m'O jatCp#^Å+pZr*ˌ]zc9_X5˿iwRq׸Xz` xC?@ԔW=o䴕3 )GteFhXa{iAuv Z7wy:8$b81SOk WRK"ꃌ}M_rȚKiH&4c}Mz$mR+TPj ۷ɏZ29bլ|l+l#ben #WW9KWaMEt>QЮsOx3}իe s^}p!Izڴ= )xc˫"` MVR&@T^Yc6tOo"q?f^qSκ?đ$qArK)==ɼEjڟ çwMfmI$W`xE=hNwpD@=G4)r19X o>!k`9ŎճuNMͳt$%y+WVsBQ2LmǠºOZ¢Ɇk[a2c\ +tXKQ` RsHrnkEjxVwz:b`r @{i.[]jpyի[(=}USO.8Hyut+n!CTe#TZa!d;ij֐!GPd&:iDHQ+l\$-\];ҹ*½gzbz X|>ש|Y{7(MŠ(($?a_=EDciu~v*$6djW!s(#VZ}(?(Fgr?oTT.ƿSOESdy4e˿7zQE( fj?c]k#Z(ҧ^o TGFp׿/9)'+(Z(?rogram, they have got to believe in}2G_+ހZjFFOSN'1DXxh('zQFN:?&NOiq-mߜvqF_;D܃jư½fh-mVf:0cZ<br>Big State, Big Numbers<br><br>For football, Dicus's favorite lifts include the power clean, push press, back and front squats, lunges, bench and incline press, and the military press. "Those are our core lifts that we are going to make sure we hit heavy, and then weadd more specific lifts." The result of such a sound training system is that last year three football players power cleaned 300 and twelve did at least 250, two squatted over 600 and six did over 500, and two benched over 400 and seven did over 300.<br><br>Although the deadlift is a part of his program, Dicus prefers to emphasize the power clean and has no reservations about teaching it to kids and encouraging other coaches to try it. Furthermore, he believes that the critics of the lift are those who simply do not know how to teach it. "I think that's a lot of it, but that's one of the things that we've been able to do here which has put us ahead of a lot of programs. It's not that we just go out and do the power clean. We take our time teaching it, breaking down the lift into phases. We start with the deadlift, then work on the high pull and then the rack position. You've got to break it down." As an added incentive to put forth 100 percent in the weight room, every May the coache put on what Dicus calls a "strength show" with the football team. "We do all of our testing on stage in the auditorium for the high se martial arts training for flexibility, joint mobility and range of motion. They do this two to three times per week in the off-season.  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. We also do the BFS Dot Drill on a regular basis in the off-season. <br>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses. Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.<br>At Green Bay, if you miss a scheduled workout, you are fined.  We haven t had anyone miss for two years, Coach Johnston recollected.  In that instance, Coach Holmgren really let that player have it at practice. Coach Holmgren is a super person to work for. If any player didn t commit to weights, Reggie and Brett would take care of them anyway. <br>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs. I shrugged,  Well Ken, we re either on the Green Bay program or you re on the BFS