How Often Should you PR? Recently the following question was posed to me: How often should I PR? Specifically this was a masters lifter, running into some frustration on how he should gauge improvement. Weightlifting, in the first couple years, can set you up for a royal mind trick down the road. It’s as if…
On this episode Coach Dos and I interview Coach Tim Socha, University of Washington Strength Coach.
Performance Podcast-Brian Nguyen On what might be our best episode ever, Coach Dos and I interview Brian Nguyen. Brian has gained fame as the trainer of Mark Wahlberg. Brian shares with us his journey from working in the NFL, to working on movies, running a successful gym. How 2 tragedies have shaped his career. Why…
On this episode I speak with the Jassim and Khaled, the guys behind Kinetik SC.
Kinetik is a Bahrain based company established for the purpose of providing quality strength and conditioning equipment and education to contribute to the development of the strength and conditioning field in the Kingdom of Bahrain and the MENA region.
I am pretty weary of the “squat debate” that has taken place on the internet recently. I think the points of contention that are generating blog posts ad nausem are pretty petty and small. So this post can serve to end that debate, and we can move onto better topics. The problem, with the debate,…
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.
Olympic lifting is filled with cues for even the most minute details of the lifts. These lifts have been studied by sports scientists for decades and there are no real secrets to them anymore, as such it is common to hear jargon that is filled with precise internal focused coaching points.
- Maintain a 30 degree torso angle.
- Push the knees back until the shins are at vertical.
- Externally rotate the shoulders overhead.
These are certainly valid points, but what athlete really has great command over the individual angles of their torso, hips and knees? Some athletes certainly do, but we have been working to diversify our coaching points to include more external focus cues.
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.
A better way to power clean is needed to make huge gains in this lift. Just pulling on the bar and finding a way to catch it isn’t going to cut it anymore.
A better way to catch the power clean is to take a cue from Olympic lifters and learn to catch low on every rep.
“But wait…I coach athletes, not Olympic lifters.”
“I don’t want to compete in Olympic lifting.”
“I don’t have the time to teach athletes to catch low on every rep”
While those have been my concerns in the past, they no longer are. The ability to catch the bar low is now a staple in my gym, and gone are the days of ugly lifts.