2 Simple Do’s and Don’ts for Better Lifts Before you dive in this is not an article about technique, or programming, but these might be 2 of the easiest fixes you can make if you want to be better at weightlifting. Hell they might be 2 of the easiest things you can do to be…
Training at Thresholds: How to not kill yourself training for weightlifting Staring at your program and looking at what’s on tap for the day, you’re likely to see one of two things. Option 1: A hard and fast percentage of your best lift. Written in blood, on a tablet of stone, you have to hit…
In college I waited tables at a local sports themed restaurant that featured more TV’s than you could shake a stick at. While this meant that I never missed an episode of sportscenter for 4 years, it also meant that Sundays in the fall meant waiting on tables full of football fans of dozens of NFL teams.
Being in small Bloomington, IN you might think that every table was full of like minded Colts fans, but the largest group of fans that we would get in the restaurant were those of the Cincinnati Bengals. Ahh, the great wearers of the stripey clothing, and the great shouters of “Who Dey”, fans of the Cincinnati freaking Bengals.
If there is one take away from those days it is that I do not like Cincinnati Bengals fans (at least the ones that frequented my restaurant). Maybe it was one too many small tips on a large bill, or one too many guys calling me names for telling him he had reached his limit of adult beverages on the day, but to this day when I see a Bengals jersey on a fan I shudder.
Well, today those fans would be wise to read the blog because I have a very special guest.
Coach Ron McKeefery is here to answer my questions. Coach McKeefery is one of the most well respected strength and conditioning coaches around. He literally built the football program at South Florida, built the largest weightroom in the country at the University of Tennessee, and is now making Bengals fans everywhere happy by developing the programs for Cincinnati’s NFL team, who are having one of their best seasons in years.
Coach McKeefery also maintains one of the best rolodexes in the S&C field having worked with legends like Istvan Javorek, and conversing regularly with the best coaches in the field on his AWESOME podcast, Iron Game Chalk Talk. (Doesn’t hurt that I was the first guest).
“It’s all comes back to breathing”
Breathing it seems has become a panacea of sorts to nearly all that ails us, our clients, and my athletes.
- Bad squat mobility: Breathing.
- Bad shoulder position: Breathing.
- Back Pain: Breathing.
I am not exaggerating when I say that most (not all) problems that we encounter can be fixed or improved by breathing better.
Nearly everyone wants to be a better version of themselves. It’s one of the most human traits that we have. We want more money, we want more knowledge, we want more SOMETHING.
Some of us want to BE that better version and work to get there, and some of us want to appear to be that better version of ourselves.
This post is about becoming that better version of ourselves and one simple tip to get to that place.
If fitness, athletics, or aesthetics are your goal, there is nothing that should be unexpected. I don’t think that you have to be ready for “anything” but you do need to be ready for exactly what you want.
Traditionally, planning for your training means periodization. In some form or the other (undulating, conjugate, linear, etc) periodization can help you achieve that goal.
My view on periodization has changed a lot in the last 15 years or so, but so have my views on Brussels sprouts, professional wrestling, and how to get women. While 16 year old me thought that every rep had to be planned out to a T, Brussels sprouts sucked, Goldberg was the pinnacle of man-dom, and chicks liked it when I called them “chicks,” 31 year old me knows that there can be a little wiggle room in the master plan.
Today I have a better understanding of how to REALLY use periodization to get the best out of my program
I’ll get to how I fixed my snatch later, but lets examine the idea of “changing”
Changing a blog post about change. Seems fitting.
I thought recently, about how I changed my snatch around to be more efficient, to be better, to lift more weight. I thought about literally “un-learning” 14 years plus of technique to make myself better and realized that this exercise in change was one of the most important things athletes and coaches can do.
Re-inventing yourself, re-tooling yourself is one of the most important things you can do.
I turned 30 yesterday and wanted to share what I have learned (so far) in my career training and coaching. As I began to write this I thought “I wish I was turning 100 because there is so much to say!”
If you missed Part 1 it is here. (The First 15)
I am turning 30 today, well if you are reading this I am already 30 years old, anyway that is beside the point. This is a pretty substantial birthday and in light of this I thought I might take a second to talk about the 30 things I have learned in training and from training in these first 30 years.
I started training seriously at age 15, for football, then for Olympic weightlifting, and finally for track and field. I competed at the national level for 11 years (weighlifting and track) and have coached for 10 years in some form (track, strength and conditioning). The following list is from my own training and my coaching.