About Ron McKeefery

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So far Ron McKeefery has created 186 blog entries.

Dan Vega – Barbell Split Jerk for Athletes

The Barbell Split Jerk for Athletes: Explosive total body exercise great for lower body, and core strength, shoulder stability, and balance. Begin in an erect position with bar in front rack position, elbows at about 45 degrees, and feet hip width apart. Proceed to dip down slightly, maintaining torso tall while sitting back on heels, drive the bar up utilizing the legs, once the bar passes the head push down under the bar and rapidly split with one leg forward maintaining a 90 degree bend in that knee, with the back support leg bent slightly and only the balls of

By |September 30th, 2014|Tribe TV/Blog|0 Comments

IGCT Episode #71: Chip Smith – “Want Me To Love You, Love My Kids”

Founder of Chip Smith Performance Systems, Chip is recognized as one of the foremost speed and strength experts in the United States. Chip holds a BS in physical education from Liberty University. He did post-graduate work in speed and strength at the world-renowned Soviet Sports Institute in Moscow. He holds a masters of sports science certification from ISSA. Other certifications include: exercise specialist from Cooper’s Aerobic Institute. Chip also holds a Master’s of Sports Performance certification from MORR. He also spent three years as the speed coach with Phil Niekro’s Silver Bullets. Chip was one of only three Master Trainers

By |September 25th, 2014|Episodes|0 Comments

IGCT Episode #70: Shawn Myszka – The Movement Miyagi

Shawn Myszka is the Pro Performance Director of Explosive Edge Athletics in Minneapolis, Minnesota, where he is entrusted with the personal consulting of countless NFL players who seek him out to take their performance to the limits of their potential. Shawn is a former National-level competitive bodybuilder who has become a sought-after clinician and leader in the field of sport-specific power development, the transfer of training to sport performance, and developing mastery in the movement of athletes at all levels of qualification. At the beginning of 2014, Shawn introduced a new brand into the industry, Movement Mastery (, which has

By |September 18th, 2014|Episodes|0 Comments

Dan Farkas-Slide Board Full Body Workout

Dan Farkas, Eastern Michigan University strength and conditioning intern, describes and demonstrates 6 exercises to perform a full-body workout on a slide board.

Coach Mac Connection: Current Intern Eastern Michigan University



Designed for those strength coaches who are unable to afford the time or money to do an onsite internship.  Coach McKeefery takes the same 8 lectures and assignments  he gives his interns and put them online.  Each week for eight weeks you will go through the same education program his interns go through.  Click here for more details.  

By |September 16th, 2014|Tribe TV/Blog|0 Comments

IGCT Episode #69: Greg Werner – Champions are Built, Not Born!

Greg Werner became the Director/Head Strength & Conditioning Coach at James Madison University in 1995 after working as an assistant in the program the previous three years. In addition to coaching at JMU, Werner has been the faculty instructor for the department of Kinesiology’s Concepts of Strength & Conditioning course for the past twelve years.

In the past twenty one years at JMU, Werner has helped grow the strength program from one assistant coach with two weight rooms to the current program, which has a director of football strength and conditioning, five assistant coaches, and several interns, with five weight rooms

By |September 11th, 2014|Episodes|1 Comment