We first get acquainted with Keith Ferrara and his inspiring story to overcome a serious injury where he was told he could lose his leg from compartment syndrome. Like all things in Keith’s life, he beat it into submission to accomplish a great many things in sport through developing a monster of a strength and conditioning program from scratch. Keith and I dive deep into the power of belief in conjunction with a growth mindset! Triphasic Training by Cal Dietz was a heavy influencer on coach Ferrara’s growth and development as a coach. His philosophy is using the sport to guide the qualities he is training to improve the athlete specifically for the work they are going to see in competition and not the other way around. Keith goes into his rotation within his plan to bring about concentric, eccentric, and isometric emphasis into blocks of training. Coach Ferrara talks about how he rotates the different days of training in detail along with when he decides to reset microcycles from earlier in the season/offseason. Coach highlights how eventually his athletes are strong enough and must make sure the athletes are explosive through the improvement of raw speed. He explains how he organizes speed and using it a measuring stick for sports readiness. Keith educates us on his battery of tests to see the athlete’s readiness in a number of different biomotor abilities. Keith discusses in detail his feelings on PRs and rolling averages when recording or collecting data. He builds on the subject by describing how he evaluates data to interpret what is happening in the program from a macro and micro scale. Coach goes into how he balances nearly two dozen college teams at one time. Keith explains how he builds relationships with the sports coaches and lays out the plain in the beginning of the sport’s season to increase buy-in from the team staff. Coach then takes us through how he builds his speed sessions. Keith discusses how he pairs speed and strength in marriage to maximize results. Ferrara describes how and where he builds in recovery. Coach strongly addresses the fallacy of not being “fit enough” and putting possible blame on S & C staff. We have a conversation on the strategies on how to battle this and turn it into an asset for your program. Keith gives us a few tricks to fit some of the “low hanging fruit” to reach their genetic potential. He then describes what he learned to build a program if he had to do it all over again.

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