January 2012

Under the Bar with...

Inside this issue:

Feature Article

Feature Article (cont.)

Nutrition Tip

Leadership 101

Coachs Corner

Coachs Corner (cont.)

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Conditioning.
We offer an unbiased
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and veteran coaches.
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Thank you for your interest &

support!

Head S&C Coach | U of Tennessee Football

What is the philosophy behind your program?

Interviewed by Megan Young

Book Review

Ron McKeefery

This month we went Under the Bar with Ron

McKeefery, Head Strength Coach at the University
of Tennessee to speak about their Winter program.
Ron McKeefery joined Tennessee in January 2011
as Head S&C Coach for Football. The 2008 Under
Armour Collegiate S&C Coach of the Year,
McKeefery recently spent 11 seasons at South Florida, where he served as Assistant AD for S&C/Head
S&C Coach.
He is a Certified Strength and Conditioning Specialist with Distinction and Coach Practitioner under
the NSCA as well as a Strength and Conditioning
Coach Certified under the CSCCa. He has also
served as the state NSCA
Director for Florida (North).
The Missouri native owns a
bachelor of arts in biology
from Ottawa and a master
of arts in adult education
from South Florida.
McKeefery earned allconference honors in both
football and track at Ottawa
and was also a two-time
Academic All-America.

I am principle-based, not philosophy based as to

not limit myself to one set way of doing things for
neuromuscular adaptation, overload, progression,
periodization, multi-joint movements, reversibility,
and variability. Incorporating a new training apparatus, i.e. battling ropes I will first have to decide is
this something I can progress, how can I overload,
and can there be variety; I am not just a fad
strength coach. There must be a level of continuity
created.
Why do you do what you do? What is your motivation?
Football strength and conditioning was such a big
part of my development, it is important for me to
give that back. Every day you must set goals, have
a plan, deal with adversity; all of which we deal
with in life. I care about my athletes more importantly as a person than just as a player. What
makes you great in strength and conditioning as an
athlete, also makes you successful in life.
What is the one piece of advice you would give to
a coach looking for an internship/GA? First fulltime job?
There has been a shift to
where now that the people
that are currently just finishing up there athletic careers
or undergraduate course
work have a great sense of
entitlement and are looking
for the quick fix to the top. I
am looking for brutal honesty, demonstration of great
work ethic, and an understanding that you are not
going to make it overnight.

Ron McKeefery

Under the Bar with...

Head S&C Coach | U of Tennessee Football

(Continued from Page 1)

playing as much; Deadlift- shrug, high pull,

drop clean, hang clean, power clean. With
regard to jerk and snatch, we do not train
above 75% on overhead explosive movements. Our program classifies lifts into
three categories: testable, multi-joint, and
single-joint.
What direction do you see your profession heading?

Discuss your main goals for this coming

off-season at Tennessee.

I love the profession and it is the great,

but I am concerned. How do you evaluate
a strength coach? This is a volatile profession. How many strength coaches do you
know that retire within the profession?
We have not defined for our employers
how to evaluate us, so a lot of great
coaches lose jobs or leave. For us to establish long-term sustainability we need
an academic unit where there is a masters degree in strength and conditioning
and some sort of licensing. The profession
will continue to grow and evolve gaining
more jobs working with pro athletes, in
tactical areas, and high schools.

1. Maximize genetic potential and athleticism (kinesthetic awareness, strength,

flexibility, etc) using scientifically proven
protocols.

How do you evaluate and continue to

educate those that work with you?

5. Maintain a 1:4 athlete-coach ratio and

make training fun by appealing to the
athletes competitive spirit.

2. Protect against overuse injuries and

rehabilitate exist injuries to prepare for
spring ball.
3. Be athlete and position specific in training by taking into account training ages,
levels of fitness, and addressing preexisting injuries.
4. Develop mental toughness by creating a
culture of dominance.

I meet with my full-time coaches to find

what they are passionate about and
where they want to go in their career. As
for myself, I try to model the
behavior I want to see in my
staff. I am 35 years old with
13 years experience as a
head coach, so I am in a
Monday
constant state of learning
whether it be through books,
Speed developpodcasts, articles, or webment
sites.
(conditioning
emphasis)

What is your Olympic lifting

teaching progression? What
verbiage is used to classify
your lifts to your athletes?
Typically the Olympic lifts are
taught during the season to
the new comers who are not

Power Clean
(Max Effort)

Squat (Dynamic
Effort)

Skill dev. & Position Work

Discuss your conditioning and lifting protocol for the off-season.

All year-round we maintain a basic level of
fitness, during winter conditioning the
volume of training is lower but the intensity is still full-speed. After the phase one,
where agility prep and movement
patterns are addressed we enter what we
call our Hard Knox program. We focus
on having great attention to detail and on
the mechanics of running and change of
direction without ever backing down on
intensity. Within the Hard Knox there
are two days focusing on linear conditioning with concentrating on anaerobic power (anything less than 100 yards) or aerobic endurance (anything greater than 100
yards). The other two days of the programs are agility based using a 4 or 8 station circuit.
Typically the winter is eight weeks, but
this year we have nine, so the off-season
periodization peaks every three weeks
then unload on the 4th week, also allowing chances to retest 1RM in bench and
squat if the week before provided a poor
max. We follow a variation to Wendlers 5
-3-1 protocol and use some conjugate
periodization over the three blocks by
changing our maximal effort exercises.

University of Tennessee Football

Winter Off Season Training Week
Wednesday

Tuesday

4-8 Station Agilities

Voluntary lifting
during Phase I

Bench Press (Max

Effort)

Can include
needs-based
Blitz packages

Friday

Thursday

Speed development (nonconditioning

emphasis)
Olympic Variation (Dynamic
Effort)

Mobility work

Squat (Max
Effort)

Nutrition Tip

Capitalize on the Power Hour

by: Adam Feit

Over the years, research & prac-

fore and 60 minutes after train-

drates to protein). Once the

For athletes who need to lose

tical experience among athletes

ing), can make or break the re-

training session is over, make

fat, focus solely on the post-

have proved that the period

sults us coaches see for our

sure they drink another post-

workout portion of the Power

directly before, during, and after

athletes during the developmen-

workout shake (chocolate milk

Hour. This is the best time to

training has the most influence

tal training periods. Here is a

also works great) and eat a meal

ingest calories for optimal recov-

on strength development, re-

basic starting point when pre-

high in carbohydrates, moderate

ery & results without sacrificing

covery and future performance,

paring your off-season or in-

in protein and low in fat, as soon

fat gain with the extra ingested

when dealing with nutrition.

season nutritional program: For

as possible. This will ensure

calories before and during the

athletes who need to gain mus-

maximum recovery and muscle

training session.

cle, have them focus on three

growth.
As always, check with your des-

things: eating/drinking 30
minutes to 1 hour before train-

For athletes who need to main-

ignated representative on staff

ing, during training, and within 1

tain their current body composi-

for appropriate NCAA compliant

hour post training. Pre-workout

tion, focusing on eating/drinking

nutritional supplements and

snacks should include items high

before and after training is a

dietary questions.

in carbohydrates, moderate in

good starting point. Evaluate

protein and low in fat (snack/

over the course of the training

Depending on specific goals,

granola bars, workout shakes,

season and add/subtract feeding

whether it be muscle gain, fat

etc.) If available, have them

opportunities as needed. You

loss or maintenance, this peri-

drink their post-workout shakes

may find the athletes may need

workout period, known as the

during the session as well

more or less, depending on the

POWER HOUR (60 minutes be-

(prefer a 3:1 ratio of carbohy-

type and timing of training session.

University of Tennessee Strength and Conditioning- Coaches Clinic

Date: March 2nd-3rd
Website and Registration: https://tennesseesportcamps.com/strengthandconditioning/coaches_clinic.php
Contact: Ron McKeefery- rmckeefery@utk.edu
The clinic focuses football programming on Friday with the annual plan split into four sections: in -season with Doug Davis, summer training
with Duane Carlisle, winter training with Ron McKeefery, and "block zero" with Joe Kenn.
On Saturday the clinic is designed to give the performance professional a solid foundation in the basic fundamentals of strength training,
speed mechanics and agility training. Leaders in the field of Strength and Conditioning will discuss cutting edge training protocols they use
when working with athletes of all ages and sports. The speaker lineup is as follows: Rich Lansky, Robert Dos Remedios, Loren Seagrave, Gray
Cook, Rob Taylor, and Ethan Reeve.
All registration information and a detailed schedule is available on the website. The clinic is sponsored by Hammer Strength with other contributing sponsors of Power Systems, AAH, and Perform Better.

Leadership 101

Start the Semester off Right

By: Andrew Althoff

Here are a few tips to make sure your semes-

may show on the exterior, athletes expect

build a good foundation for future devel-

ter begins well.

and crave discipline.

opment. If you start with complex movements or schemes you will not have any-

1. Meet with the Sport Coach to discuss

3. Effectively communicate early and often

thing to progress to down the road. As

expectations, standards of achievement,

within your staff. Just as we set standards

you advance through the semester,

disciplinary actions and leadership quali-

with the athletes, we must know what we

choose your battles and make the changes

ties for the teams you train. Regardless of

expect out of ourselves and co-workers.

that are necessary. Do not change for the

what we want to think, believe or feel, it is

Understand your role within the depart-

sake of changing and keep in mind that if

the Sport Coachs team. Making assump-

ment so that you can recognize when

you add something, then most likely you

tions in regards to these issues can lead to

something is above your pay grade and

will need to take something out.

major trouble in the future. Establishing

you can defer to your superiors. Use this

clear, concise dialogue up front will also

staff structure to take and give orders

increase the likelihood that the coach will

accordingly within the hierarchy of your

will always make the right decision. Read

come to you for perspective on team dy-

department. The bottom line: follow the

quality books, reach out to other depart-

namics and include you in problem solv-

orders given to you by your superiors to

ments and exhaust all resources in search

ing. When these high level conversations

the best of your ability and put others in a

of professional development. You should

take place, you are working to show your

position to succeed by delegating effec-

be able to learn something from what you

worth.

tively.

read, people you meet and events you

5. Humble yourself. Do not believe that you

experience. Putting these things together

2. Set high standards early with your ath-

4. Keep the program design simple. It is

over time will sharpen your sword and

letes and be consistent. It is much easier

important to keep in mind that most ath-

to do this at the beginning of the semester

letes are either coming off a break or a

then to wait until you feel you are losing

long grueling season, and simplicity will

Remember you have to start right to end

control of the team. Despite what some

get everyone back on the same page and

right!

Coachs Corner

lead to success.

Power
by: Dr. Bryan Mann

Nearly every program in America tests

who has the lowest vertical is going to be

monitoring vertical jump to determine

vertical jump. Why? The usual answer is

the least explosive. If an athletes vertical

power, youre a bit off the mark. Take for

that they want to see how explosive each

is increasing in every training cycle they

instance a player who has moved to a big-

player is, or how powerful they are. The

are getting more explosive, and if it is stay-

ger position. If an athlete has just moved

person who has the highest vertical is go-

ing the same or decreasing, he is losing his

from a safety to a linebacker or from a

ing to be the most explosive; the person

ability to produce power.

linebacker to a defensive end,, his vertical

That sounds so simple, doesnt it? What a

great way to track training.
However, I am going to be the bearer of
bad news: Its not that simple. The vertical jump doesnt give you power. It gives
you some useful data to determine power,
but it does not give you power. If you are

jump has changed at every position. However, has he become less powerful over
time?
Often when someone mentions how many
Watts of power an athlete is putting out, a
strength coach thinks of a force plate,
which is very expensive, or the coach has
the great idea of hooking each athlete up

Power

Coachs Corner

by: Dr. Bryan Mann

(Continued from Page 4)

to the Tendo and entering their body-

researchers is Dr. Steve Sayers, Associate

determination of Peak Power in Watts is

weight and having them do a vertical

Professor at the University of Missouri.

the addition of one cell, but the infor-

jump. The Tendo or Myotest, both of

While at UMass, he developed what is

mation it gives you is priceless. You can

which use velocity and bodyweight to cal-

known as the Sayers Power Equation. This

now compare apples to apples. Who is

culate power, are accurate and less expen-

equation is helpful for most strength

the most powerful person on the football

sive than a force plate. But guess what?

coaches who cant afford or dont want to

team? When someone changes body-

They still cost between $500 and $1500

mess with all of the high tech and fancy

weight, you can determine if the athlete is

dollars.

gizmos. There is one downside to the use

actually producing more power. Is his

of this equation- it uses the metric system

ability to put out power increasing? Is it

[d@#! scientists and their need for inter-

decreasing? Does a need exist to improve

national regulation (were the only coun-

Rate of Force Development?

There is something even simpler than the

Tendo and Myotest, and costs much less
money. Given that the acceleration of
gravity is a constant, time and velocity
would have to be the same for each jump
height (i.e. every time someone jumps a
height of 32 inches, he spends the same
amount of time in the air regardless of
weight). Acceleration, which can be gath-

try that doesnt use the metric system)].

Jump height will need to be converted to
centimeters [jump height (in) * 2.54= jump
height (cm)] and bodyweight will be needed to converted to kilograms [bodyweight
(in pounds)/ 2.2=bodyweight (kg)]. Here is

Power in Watts.
Understanding the variables involved, researchers have developed equations to
calculate power based on their findings
from the use of force plates. One of these

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Wed like to wish all of our

readers a tremendous 2012!

looks to become an end all, be all to all

issues related to performance, realize that
this is just the beginning of comprehending the influence of your training program
on your athletes. There are many things

the magic equation:

ered from the jump, is used in combination with bodyweight to determine Peak

Now, before the calculation of power

that power can be used for and many sim-

Peak Anerobic Power in Watts =

ple calculations give even more infor-

[(60.7*jump height in cm)

mation and clarification. Your quest for

the best strength and conditioning pro-

(45.3*body weight in kg)]-2055

gram is no sprint or race. It is a journey;

and it is taken steadily one step at a time.

For those who track all of their data and

keep it in some format, usually excel, the

Follow the YSCCa on the internet:

Switch by The Heath Brothers

Book Review

Reviewed by: Adam Feit

path. Take charge of the situation, give

the only way it happens, and when it hap-

them reason or incentive to change, and

pens, it lasts.

help them along the path towards the

ultimate endpoint.

As a leader, youve got to act more like a

coach and less like a scorekeeper. Youve

Knowledge does not change behavior.

got to embrace a growth mindset and

Find bright spots in the process of change.

instill it in your team. Real change, the

A bright spot is simply finding whats

kind that sticks, is actually more often

working and how you can do more of it.

three steps forward and two steps back

than people think.

Ambiguity is the enemy of change. A successful change requires a translation of

Seek out failure; it is optimistic. You will

ambiguous goals into concrete behaviors.

struggle, you will fail, and you will be

To make the SWITCH, script the critical

knocked down. But throughout the pro-

moves, dont just offer ideas or sugges-

cess, youll get better and youll succeed in

tions.

the end.

Goals can provide motivation and ac-

A character problem is often correctible

countability for change. SMART goals:

when you change the environment. Be-

specific, measurable, actionable, relevant

havior is contagious. To change yourself or

Change isnt easy. If it was, political leaders

and timely. Black and white goals: all or

other people, youve got to change the

would be able to switch global policies over-

nothing. Prevail or perish.

environment.

night, co-workers would stop getting the case

of the Mondays, and coaches would turn

When youre at the beginning of change,

Change isnt an event, its a process. Script

around losing programs in one season. How-

dont obsess about the middle of the pro-

the critical moves so you know where you

ever, many people, especially leaders, fail to

cess, because the middle is going to look

are going. Motivate. Make people feel

analyze the entire situation to bring about

different when you get there (much like

something. Break down the habit needed

change. Here are a few review points from

an annual plan for strength and condition-

to be changed to make it tolerable and

Switch to help understand the dynamics

ing). Look for a strong beginning and a

less overwhelming. Grow the people

behind CHANGE.

strong ending and GET MOVING.

around you and instill the growth mindset.

Tweak the environment and build suc-

When you improve a little each day, even-

cessful habits. Rally the herd and spread

got to not only influence their environ-

tually big things occur. Dont look for the

the contagious positive behavior.

ment, but also their hearts and minds.

quick, big improvement. Seek the small

Change is hard. What looks like laziness is

improvements one day at a time. Thats

To change individuals behaviors, youve

often exhaustion from people trying to

change on their own.

If you want people to change, you must

provide crystal-clear direction. Dont expect them to know the path. What looks
like resistance to change is often a lack of
clarity. Sometimes we forget they are
scared and cannot do it on their own,
especially at the beginning.

For optimal change, you need to do three

things: direct, motivate and shape the

Chip & Dan Heath have another book called Made to Stick.
Be sure to check it out if you are a fan of Switch.