Keith Ferrara (@keithjferrara)

If you're looking for a lifting outline to build strength & power for athletes, use this: The Modified Tier System I have been using this system for 12+ years with 1000s of athletes, & nothing matches it for total body strengthening. Here's how to implement ⬇️...

Team sport athletes live in the first 3-5 steps of acceleration. Here’s 7 tools I use to train it ⬇️ 🧵 Thread 🧵...

My Morning Supplement Routine I start everyday with this routine inspired by Dr. Ray Peat, whose work on bioenergetics and nutrition has transformed how I approach health. Peat emphasizes supporting ⬇️ ✅ thyroid function ✅ reducing inflammation ✅ optimizing energy through simple, pro-metabolic ...

Few technical cues to improve the clean & snatch: 1) Set up in a deep squat positon - Allows chest to stay up on initial pull & use legs to drive bar off ground 2) Relaxed arms with NO BEND - Allows force to be produced from the lower body; arm bend = loss of force 3) Squat up to hip - Allows ...

Most athletes butcher the clean. They rush, pull early, or turn it into a reverse curl. If you want to get stronger, faster & more explosive — here’s the step-by-step way to actually learn the clean (with clips). 👇🏼...

Training checklist for the week to build speed, strength & power ⬇️ ✅ Speed Work - Resisted Sprints, Build Ups, Curved Sprints ✅ Jumping - Broad Jumps, Vertical Jumps, Pogos, Bounds ✅ Lifting - Clean, Snatch, Jerk, Squat, Pulls ✅ Accessory - Core, posterior chain, aerobic runs Perform 2-3x/week...

Looking to improve your speed in-season as a team sport athlete? Here’s 5 elements of training to include in your program to improve acceleration when it matters most. Let’s go ⬇️ ...

Building A Max Velocity Workout Simple 6 step process to building out a workout to improve top speed Let’s dive in ⬇️ ...

How To Build A Simple Lifting Program For Athletes Copy this simple approach I have used for over 14+ years to improve strength in athletes of all sports Let’s go ⬇️ ...