I have another interview with a strength coach to allow you more insight on how speed/strength programs are developed. Ron McKeefery was speaking at the same clinic I spoke at a couple of weeks ago, the Ohio NSCA State Strength and Conditioning Clinic. I reached out to him to see if he wouldn’t mind an interview for my blog and he was kind enough to do so.
You can read more about Ron at his website http://ronmckeefery.com. He has some awesome blog posts, a few products that he offers, and a few other cool items.
AK – What is your current position and how long have you held that position?
RM – Director of Strength and Conditioning University of Tennessee; 1.5 Years.
AK – What is your educational background/certifications and what has some of your past work experience included?
RM –
- M.A. Adult Education
- B.A. Biology
- B.A. Physical Education
- CSCS
- SCCC
- USAW
- Kansas City Royals, Tampa Bay Buccaneers, Berlin Thunder (NFL Europe), University of South Florida, University of Tennessee
AK – What are the job responsibilities of your current position?
RM – Responsible for All Sports at the University of Tennessee
AK – When it comes to improving your athlete’s speed, what is your philosophy that you try to adhere to when designing the program?
RM – It is beyond Stride Frequency and Stride Length. You must train Coordination, Flexibility, Strength & Power, Technique, and Specific Endurance.
AK – In your typical off-season program, how much emphasis is placed on developing your speed program? Does it depend on the sport?
RM – It does depend on the sport, however speed is trained everyday by working on the things mentioned above. Everything from our Dynamic Warm Up that incorporates plenty of Speed Technique Drills, to our recovery that helps with maintaining a balanced and coordinated athlete. Typically we have two planned speed days in the off season.
AK – Are there any particular instances that you recall where an athlete made such an improvement in speed during your off-season program that it really amazed you? What made it amazing?
RM – There are numerous examples of great improvements. Although I cannot comment on specific NCAA athletes, there have been several of our athletes that have gone on to the professional ranks that can attest to our program.
AK – What is the one thing you think a speed program absolutely has to have to be successful? Why?
RM – Discipline, Accountability, and Effort. In a technical skill like sprinting you must train with a disciplined approach every day. If you don’t, you begin to form incorrect movement and motor learning patterns. Since you cannot coach yourself, you must have coaching that holds you accountable to the proper technique and effort. Lastly, you must train with great effort. Train fast to be fast.
AK – In your field, you have the opportunities to work with all sorts of incredible athletes. Is there one athlete that really stands out from the rest, not only because of the athletic ability, but work ethic?
RM – It would be unfair to all the athletes that I have trained to single out one. I can tell you every athlete that graduates through my program is deserving of great recognition. I tell our athletes it is my job to make them uncomfortable. I look for every possible way to physically and mentally challenge them. Therefore to make it through that deserves special recognition.
AK – What is the best thing you like about your job?
RM – Relationships with the athletes.
AK – Anything else you want to add about speed training, your job, etc.?
RM – Everyone can improve speed, but there is a genetic ceiling. My experience has been that there is a typical standard deviation of .2 improvement that can be made in speed development in trained athletes. Beware of those that make astronomical claims. Remember if it sounds too good to be true, it probably is.
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