Performance Pod 48: Kinetik SC-Strength and Conditioning in the Middle East

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.

Ron McKeefery Interview:

ron mckIn 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). 

Breathing in Weightlifting

Breathing LiftWe almost have a joke in our gym. I say almost, because it might be true in most cases, but we say this phrase so much that it makes us laugh almost every time one of our coaches blurts it out.

“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.

External Cues for Olympic Lifting

External cues photoOlympic 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.

Be a Better Coach: Ask Questions

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.

Fix Your Power Clean: catch every rep low

Power Clean: LOWThe “power clean” is a staple of modern athletic strength training programs. Unfortunately the ugly ass power clean ends up in most of those programs too.

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.