JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?'4}3A&A| ז.HW@?ZQqi9'LcLf?7TGT;,crqk\Iȹ}%r'{`((sQůͧ<'R[[dܩB>;N9 F󂓌zVWZi$#P=@>j[ɬs)+Brm@^e 6mPɞ*܊@yo9PZ[ЀSX*Ҋߴ#~@*ت6EI$c Sڙep%! 1OzvuF$ .~Qۂb[k Nq}U䕂PiмѰ̐ùTCt !616Z垭pBdWQ$]^\Bm,5{ ЅbۘrItFn4A.yY]lMLf~IP=8i-.W{irX!dJop%WjMY':at#@jo{xIlK;xЁHW0VK e۠玦g\Z<0`3[ O94 =JM= ֤J$9GB)˦f}`Uh'R@va=86 *^E<.LtaNUqӱIr\yj%*A ֈlF}D'"ۢ,.HSS;ܸlW׶Gizzs]__IrmccRqҨ|7h+27ND>rnF Q=A]syqvi JF <]vm [IȝfgobGҹ ^\v80 ǧu^/ZDbN}5wl9˩/d_[M-$y< ´'ϴ|俸ffUwB3ֹ{]+?ɄѮ[ilqFpTi[6L?Q-gDbnJ(k;۷9Dwne PsZ~O\Z"qqzs"IjwU[Hu_2 ͟^}.iG;@x<3g##jgy!`ʨ_LZ+ۘNhn*OKiup#2etQ\{жCsi0KTrݼZֹ&&R`⊊Ŗ Q9?i6tXxte2|;{'kQn.I7vԶ=:HH0 USynǿInh֙%Ӣ ۞G3*B_sIch',eC;Gm>PS^C29]`u[ky3--fOOoZ iٮ!e-M |(Xn6?EN|\&ޫ-NyR #+rE{e;=k56RS9V2h ]<#ork UGK+mxZkm3+}ڮȫj%] `\4ras}>ͮĪ`HY$g$G TOwAkTLd+6c}!n}H^0ۼ˒O뢃PN#w⸋mnHSz+d)o#[KЮ I&L ٫-j#yͰ8RZ krJ2݇&JZƺݬΩX[X 6F_\)'i#pq][o fnr7F.I^JgH-VEnf U ZLgh>i6t6V.xpX%(dWK\ܴ&%V<8U=V|*1*o+W=|/3K)L`G/);}d$c:eoIPh onNynRYp JC2[C۰>M(]Iٟr3N6" lRKn9EeCmyås? IAj\A%qTYe܃'Js\xZC2(X }X]z֢^Eq?F[ tVUu M<'yeSz\1`8ҥ:3_~(VU0tlc xׯX\4[Y0Ҿ|_i`1!L6Gmx [YF:sJȇgc #;=_eAq yCpqֱ5;> pH(ROPpkF{- WMImֲ _ɑ^3"? :9˓EdvX g,eЧ}Jp=kZuصQ7< 9'y=F?Zf/DU*Z5=BwG]5д>"YٲMO=I\!lR&  qP6}j-R'\ :)ˡYJiF& ۳]\2Z+A"TG\7GY)QU)d Mh\ ;Đ8-M 3\Hs 6>V7Zx}+Ucrpk56CNGO[^'% 5Y6fk-g,[xsWξT 8nxN^ w)mesN,N"fjqܘɑJevG}F*,p1 GI6|E-#1m\sPЈ'Sh$j x!}YrXyF5Ahqמɸ"yС)M<4IُJ:ֹkw0͑:g./;8eAn g9U"`t%ܕ$ (I8*S֢ @UNJG) gyj)_wn?Jjz!54x4( Zu RE@"-Pkiqek>n.d^5Vׇ=i R,` wy'f/2 0 K;{@#r'<@gN@p8EgxZ[FS>PsNjr3"#1*[؛Mt\A[tma[@6$`ZTc4OXy J$H38'h8jem{[, lKqzUt7*HbϏ+tJ;o.z~um;躕s}yd&HU%vv?VO K=d!zn=lnKHJ&߼sN}P. IYlzfO^|ϵG?*d: i-ܹ b]ufo3nf9js#$+{?:l]*ɒhV&cǹ˩!qdzcZ0v<Ş%% ߯CUƻ]@NsRO ܼIFT?V4gQGQU'JRyɏgГѭWŞ<8q,;H u˗عtG|缀H@ApktZDg ##뚩ZȲYT|?:&HԉfbpsF>gF֚u("HrH<>:* TsuÅ&w@nae4>bJ"b20 cHjcB[{k$ỌBOt3jN@:#<ϿG5}4{HQ|ۥ7c }s\\`V OJ,E4n4+TX'Ρ[(#ω#ֲn)ˠϫSFJ89n&Ԓ>7[ Njr#?MXYS`) 3}9*mз7ܮPƊ+Dveq橯SEж9ŏZEd~SE'A'QZcZ]EVsڞzUJ(_AV-;EsKrmz~5)hx(want to come across as someone who wants them to perform at their highest level. If a player sees that you always want what s best, they will respond. I try to serve the players and do the little things that make a difference.<br> We also do plyometrics. We have Plyo Boxes and Plyo Hurdles. We do a number of variations of ground plyos. We teach sprint techniques and have speed and speed endurance days. I really like over-speed training which is done especially in the off-season. We do some parachute training but I like over-speed training a little better. We have a number of devices for over-speed training; some very expensive and some very economical.<br> Another thing I like is sled work. Dragging the sled and doing sled lunges with a sled harness can be great. I don t look at sled work as speed tools but I use them to develop functional strength. <br>The Packers incorporate 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 program. We both laughed. Coach Johnston remarked,  Bigger Faster Stronger has a great deal going for them, especially for the high school coach. <br>Coach Johnston believes in Box Squats and Partial Benches. These two lifts form the backbone of the BFS program. They make everything hum along like a beautiful song. They create a huge advantage during the season especially at the high school level. They create a nice advantage during the off-season with speed and jump drills. They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.<br>Since many weight rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials. I learned the Box Squat and Partial Bench Press secret in Los Angeles in the late 1960 s. Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source. Hence, he calls his gym,  The West Side Barbell Club. At a glance around the Green Bay weight room, I could immediately tell that Simmons had quite an influence on Coach Johnston.  It is my understanding that two other pro-teams are doing the Box Squats and Partial Benches, concluded Coach Johnston." color="#000000">%&'()X587

STUVWXYz58f