Kade McGee
@kade_mcgee7
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Christian. Husband. Father. Director of Athletic Performance at Opelika High School. ME,CSCS,HSSCC
Opelika, AL
Joined April 2012
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Pinned Tweet
I’m excited to officially announce I’ve accepted a new job as The Director of Athletic Performance for Opelika High School! Cannot wait to see what God has in store for our family in Opelika!
GO DAWGS! 🐶💪🏻
@OpelikaDawgs
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“But lifting weights will mess my shot up coach.”
Giannis says he’s put on 51 pounds of muscle since entering the NBA 💪
(via
@MarkJonesESPN
)
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2K
17K
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5K
100lb Goblet Reverse lunge. This video is for all the HS dudes out there next time they want to grab the 40s when doing single leg work. Strong girls RULE!!! 👸🏻💪🏻
@AcaSoftball
#strongHER
#strengthisin
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SPEED DAY. 🏃🏻♂️💨🔥
- Single leg hops
- Multidirection plyos
- Resisted sprints
- Banded marches
- Push Up races to finish
Elite level intent and effort brought by the guys this morning! We got better!
#trainfast
#befast
@AmerChrFootball
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1K
Feet elevated Hip Flexor March.
2 birds. 1 stone.
Isometrically working the glute while strengthening the hip flexors. Working back and front side of the hip at the same time.
Coaching points:
- Keep the hips high
- pull your knee to your chest
2x10e
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I’m convinced our society is raising a generation up who will one day think it’s okay to tell their boss they’re not coming into work that day because they feel bad, back hurts, didn’t sleep well last night, stressed out, etc.
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It’s 2022 and I still have doctors telling my athletes it’s dangerous to take creatine. Am I missing something?
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Y’all can miss me with the “High School kids shouldn’t 1 rep max”.
This is bigger than weights. Creating memories that will last a lifetime.
THIS is why we 1 rep max.
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1 lesson I’ve learned as a young coach is not to take it personal when kids no longer want to be a part of your program.
What we do in the weight room is Hard Work. It takes discipline, commitment, Grit, toughness, and an uncommon effort to see results. Cont…
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The longer I do this at the HS level, I’m learning how unnecessary it is to switch up your exercise section every 3-4 weeks. Those of you that work at this level know exactly what I’m talking about. Cont…
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Putting in attendance for the end of semester.
My 3-5 kids that saw the greatest improvement from August-December all had 2 or less absences.. 2 of them missed ZERO days. Strange 🤔…
CONSISTENCY IS THE SECRET.
#showup
#dothework
#seeresults
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Anywhere from 5-10% if HS athletes will actually play a sport in college. Im starting to realize at the HS level, S&C shouldn’t just be about preparing kids for college athletics, but more so preparing them how to train themselves and live a healthy lifestyle cont…
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With the emergence of bodybuilding, “gym bros”, and training to look a certain way emerging all over TicTok and other social media, I think it’s critical to educate our athletes on the difference between bodybuilding and training to be an ATHLETE.
PERFORMANCE>outward appearance
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1st Annual Dad’s and Daughter’s workout was a STRONG one. 💪🏻😎
Dad’s: you showed up and showed out! Be sure to keep the ice and advil nearby tomorrow 😂
#EARNEDnotgiven
#makingmemories
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I think it’s important to educate your athletes on the expectations of the workout and what the Focus should be. You don’t have to give them a seminar but empowering them with basic knowledge on how to train is important.
#engage
#educate
#empower
@NHSSCA
@NHSSCA_AL
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8 racks. 36 kids.
Adapt. Find a way. Solutions, not excuses. 8th graders here working our squat progression. Load is not the priority right now, Moving well is.
#HSstrengthandconditioning
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@JayTrav
So we’re only supposed to cheer for our teammates and get excited if someone squats big weight? Not for the kid who’s busted his butt all year to make huge progress? Sounds pretty shallow to me. Idc if it’s 100lbs on the bar. If it’s a personal best, we celebrate that.
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There he goes again…
@JoeAratari
making me feel like an idiot for never thinking of something this simple.
If you train athletes and don’t follow Joe, you’re missing out.
Pendulum holds.
Because you’re probably not training your obliques hard enough with your rotational sport athletes ⬇️⬇️
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In this video you have:
A volleyball, cheerleader, basketball, and softball player all training TOGETHER and pushing each other. Can’t beat the High School setting. This is the Culture we want! 👊🏻💪🏻🔥
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Every time I see this guy’s videos I think to myself, “How can I get my athletes to train with this kind of focus and intent when doing simple marches, skips, and ploys.” So impressive. So many kids go through the motions when doing the “simple things.”
#INTENT
Position, strike, brace !
@HoundsAcademy
athletes do not subscribe to anything that doesn’t make them faster, fitter or more resilient to injury.
#houndsspeed
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Can we please stop giving 8yr olds fake diamond rings for winning a “championship” at a weekend tournament.
Please.
Or better yet, can we PLEASE not give fake diamond rings to the runner ups.
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Scheming.. planning. Excited for some changes coming. Spring break this week is the perfect time to simplify some things with our program.
“Tradition is a lazy excuse for not finding a better way.” -
@bobbystroupe
#evolve
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GAME SPEED Agility circuit. Boys went to work this morning. 44 days.
@footballopelika
#OWNIT
🔥
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“Coach, why do we do so many eccentrics?”
⬇️⬇️⬇️
Eccentric force production influences so many specific capacities of sport performance. Training it increase:
Motor unit recruitment
CSA
SSC reflex
Tensile capacities
Technical execution
It’s a MUST HAVE training element
#strengthandconditioning
#workout
#strong
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GOOD MORNING!!!
Lifetime PR 275 Clean. This has been a goal of mine for years. Consistency is the ticket.
#hardworkpaysoff
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5x5 TBDL .55-.75 m/s velocity zone
This is the VALUE of VBT
Our kids are moving the bar with INTENT. Before having
@VitruveFit
our kids did not lift weights like this. Love the effort our kids are training with.
Every rep gets measured ✅
Every rep matters ✅
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Lateral Speed/Change of Direction work today. Football isn’t played in a straight line!
#bestatgettingbetter
#Training
@AmerChrFootball
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Focus on the kids that are there each day giving their all to get better and don’t lose sleep over the ones that don’t want to be.
Love your athletes.
Push your athletes.
Encourage your athletes.
Challenge your athletes.
Coach your face off
Keep showing up. Keep doing the work
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Lateral Sled March paired w/Lateral Runs. One of my favorite exercises we use with our tire sleds.
Build strength/power in all planes of motion. ✅
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@RBNixonJR
You don’t spot front squats. I’ve taught my kids how to safely fail on a front squat. You just dump the weight.
Anyone that is qualified to coach in a weight room knows this.
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Safety bar RFE split squat w/ hand support
This one is slowly becoming one of my favorites. Love how it allows you to get into the exact body position and angles you would want when accelerating. The handles allow you to “lean” into the rack cont..
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BIG NEWS!
I’m going to be a DAD! Baby McGee coming in July! Can’t wait to enter this next stage of life with this incredible woman
@savannahsmcgee7
. Please keep us in your prayers these next few months.
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A few problems that I’m constantly being reminded of in HS sports that I think need to be addressed with students & parents:
☑️More is not always better!
☑️It is OKAY to rest!
☑️Too much of a good thing can be a bad thing!
Train, play, REST, RECOVER, repeat.
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Lunge Matrix. Stolen from
@JasonSpray
✅Sagital plane
✅Frontal plane
✅Transverse plane
✅Core Stability
✅Hip/pelvic control
✅Unilateral
This one checks off a lot of boxes.
#movementsnotmuscles
@Lawson_Pratt
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“Tradition is a lazy excuse for not finding a better way.” 🔥
Thank you
@bobbystroupe
! Tons of valuable information that I plan on using immediately in our program to make our kids better.
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Week 2 doing these stations. Still some details to clean up but love the work we’re getting out of these.
#Agility
#COD
#conditioning
#skillspecific
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New toys. 😁💪🏻
Won a $1000 raffle ticket at the
@NHSSCA
NatCon this summer and chose to spend it on some kettlebells. What other organization gives away $1000 worth of equipment!? No one better than the NHSSCA!
#jointhefamily
#kettlebellswingscomingup
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Proud to add another certification to the toolbox!
@NHSSCA
High School Strength Coach Certifed! HSSCC
This certification is specifically designed for the High School Strength Coach. Highly recommend it to any coaches responsible for training MS/HS athletes.
#neverstoplearning
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Announcement:
This 8th grader bench pressed 200 for a 1 rep max and pitched 2 innings in his 1st ever High School game on the same day.
2 innings: 0 runs/6 strikeouts
“BuT cOaCh i hAvE a GamE toDAy”
Doesn’t seem to affect
@DrewJackson315
#DIFFERENT
#successleavesclues
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We just finished 4 weeks of eccentric Front squats last week and today was our first day with an ISO hold at the bottom. I’ve never seen our kids squat this deep before. I’m convinced it’s hard to beat a better “bang for your buck” ex. than tempo Front Squats.
#movewell
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HS Strength coach tip of the day:
Replace “Snatch Grip” with “WIDE Grip” on your workout cards/boards.
Your welcome.
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102 servings for $12.99
If you aren’t taking creatine yet.. what are you doing!?
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And this is why HS strength and conditioning IS NOT an entry level position.
Great work coach.
@ktmos9
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One thing they don’t tell you about being a HS strength coach is the amount of time it takes to upkeep a facility.
If you take pride in your facility and want it to be the best it can be, this part of the job is not fun, but necessary. Cleaning, maintenance, all part of the job
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I just walked into a gas station and asked the cashier if I could have $20 dollars on “RACK” 17... I’ve been in a weight room too much this week 🤦🏻♂️😅
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Sport coaches: please read this and try to understand. The heavy weight isn’t what makes athletes sore. The VOLUME (# of reps) is what does this. This is important to understand when training athletes in season. “Band work and push ups” isn’t the answer for in season
#staySTRONG
Heavy ≠ Demand Amount
5X3 @ 80% is not harder to recover from than 4X8 @ 75%
Just because the weight is lighter, does not mean it’s easier. Just because it’s heavier, doesn’t mean it’s more demanding.
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Some might not agree with this.
But I believe as a strength coach, it’s highly important to do your own workouts yourself before you prescribe them to your athletes. The # of times I’ve written something just to change it because I didn’t like the flow or thought of cont…
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I love my all guy groups. Varsity football really gets after it and it’s a ton of fun.
But man, there’s just something special about having a room full of girls & guys all ages 9th-12th representing various sports training TOGETHER and getting better!
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Very impressive. 😳
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The Weight Room is a special place!
The Weight Room is for EVERYBODY!
It does not care how talented you are.
It does not care about your stats.
It does not care how many offers you have.
The only thing it values and rewards is HARD WORK! 👊🏻
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I’m not moving to Iowa but… 👀😳
Who would like to have that room? Sheeesh
🚨 Job Opportunity 🚨
📍 Urbandale, IA
Urbandale Community School District is searching for a 9-12 Strength & Conditioning PE teacher (full-time). Don’t miss the chance to work in one of the best rooms in the state!
Please view the posting at this link:
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PUMPED to reach our first “Program Design 101” lesson to our students today! ✍🏻💪🏻
The goal of these lessons are to EDUCATE and EQUIP our students with the knowledge to write their own workouts so they can live a healthy lifestyle long after High School. Lesson 1/8 today
@NHSSCA
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YOUNG ATHLETES: please watch this. Could you be this excited for someone else getting the credit over you? If yes, then this means you care about the TEAM over yourself. If no, you care about your stats and attention over the TEAM.
#itsbiggerthanYOU
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There is a big difference in training to “look good” and training for the demands of your sport. If you claim to be an ATHLETE, you should train like one. The curls and bench pressing with your bros won’t make 1 difference on the field.
Just a thought. Take it or leave it.
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Want to see something cool?
Senior 🥎 player Sydney Dempsey taking some of her teammates that are new to training and teaching them the RDL.
If you want leaders in your program, you have to GIVE THEM opportunities to LEAD! The weight room builds and identifies leaders!
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That 1st chin up feeling!!! She knocked out 2 dead hang chin ups for the 1st time off video. Made her do it again for proof. This is a BIG milestone for our female athletes. Notice the 😁 at the end.
#EARNEDnotgiven
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This is a MUST READ Article for any Strength and Conditioning coaches. Really has me thinking 🧠… going to read Part 2 later today
@CoachJoeyG
Understanding How Simple Biomechanics Points Toward Eccentric Training
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Once again, uploading attendance for the end of the year. My 2 kids that saw the greatest improvement overall on our athletic assessment scores each had 2 absences for the entire semester.
CONSISTENCY IS THE SECRET! Show up, do the work. Get results. 📈
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FIVE CERTIFIED strength coaches at 1 High School 😳. Wow, talk about a staff! Respect to these professionals and this school for pushing our profession forward!
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Students had to write a personal workout to do in class.
8th grader wrote this modified workout for her broke wrist. There’s a lot of adults that couldn’t do this.
Im impressed!
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we got a new SCHOOL RECORD ❗️ on the Trapbar Deadlift today from Freshman Ella Jones. 285
#STRONG
💪🏻👸🏻
@AcaSoftball
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This may not sit well with people and I’m okay with that.
Baseball is PAINFULLY slow.
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Some 🧠’s / Changes in my programming going into 2023 (High School setting for context) These are things that I’ve always done but have learned through experience & Failure that their simply not necessary for increasing athletic performance 🧵⬇️
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Decided to take myself through one of our Agility/COD workouts I have planned for our kids this summer.
Epic fail on this rep. 😅😅🤦🏻♂️😂😂
#oof
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Any other coaches out there get finished with a large group and think, “I didn’t even see that kid do deadlifts today.” 😳
The struggle with large groups. You try to keep your head on a swivel but can’t help but miss some things.
I NEED AN INTERN!!
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I hope
@GeorgiaFootball
and
@coach_sinclair
understand the type of DAWG they have coming to their campus soon. 185lb DB matching his personal best of 315... week 14 of the season. I think it’s safe to say this isn’t his MAX anymore too.
#DAWG
🐶💪🏻
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What’s the value of VBT?
I had planned to do 5x3
@215
today. Was moving every rep above .8 so I kept bumping up 10lbs. Ended my last set at 255. Would’ve never worked up to that weight without that instant feedback measuring ever rep. So much value with this!!
@VitruveFit
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WHY?
Lets put a million dollar QB on a skateboard with 1 chain in his hand while catching a ball.
Or we could just squat 🤔 nah too basic.
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I hate the transfer portal. I think it is ruining college football AND high school kids an opportunity that they normally would get. Giving kids a way out when things don’t go their way is never the answer. It’s called GRIT. It’s called perseverance. Lets teach more of that!
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Just finished The Quarterback on Netflix.
I didn’t have to see
@KirkCousins8
pray with his children at night to know he was a follower of Christ. He lives it out every moment; in competition, at home, in front of the media. He’s
#different
from the rest. Cont..
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Solution: Mandate it in every HS in the country that any teacher/coach teaching in the weight room holds a certification from the
@NSCA
- CSCS OR
@NHSSCA
- HSSCS
That should be the absolute bare minimum qualifications.
A school would not take the English teacher & put them in shop class-loose with 30+ kids using the welders or saws. Why do we let it happen with S&C/PE. 🤦🏾♂️
Not a matter of if, but when - someone will get seriously hurt. We have to do better - kids deserve more!!
@StrengthDebates
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Things that 🔥 me up in the weightroom
✅Female Athlete getting their 1st chin up
✅Female Athlete picking up the “heavy” dumbbells without me making them
✅kids cheering on other kids
✅kids working together and communicating during the session
✅kids coaching other kids
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Love this picture from
@JustFlySports
on benefits and drawbacks of certain training methods in regards to speed improvement.
But can anybody smarter than me explain what he means by “stiffens” the nervous system? What does that even mean?
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Field set for skill specific conditioning.
✅ 6 stations
✅ roughly 8-12 in a group
✅ 5-7 seconds per rep 20-30 sec rest
✅ 4 min work each station
Death to 110’s and gassers. Appreciate
@CoachJoeyG
for the inspiration behind this. Videos to follow.
#FINISH
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Some kids just aren’t ready yet or don’t want to be a part of that and that’s OKAY. It doesn’t make you a bad coach. I made the mistake early on taking it personal sometimes. What we do in here is not easy. As “fun” and enjoyable as we try to make it, it’s still HARD WORK. Cont.
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Get STRONG on 1 leg! Football guys pushing it on our RFE Split Squats this morning.
Train for the demands of the sport.
#attacktheweek
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Kipton Thomas McGee. Born July 22, 2022 at 7:18pm. Baby and momma are doing well.
Praise GOD from whom all blessings flow!
#DAD
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Book
#2
of 2019 ✅ this book was all about OTHERS which is my
#oneword
of 2019. When you love, serve, and care the people around you, success will find you. Highly recommend this one!
@JonGordon11
#LoveServeCare
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Just took me exactly 12 minutes to make 4 PB&Js for the rest of the week for snacks.
Athletes: once you take nutrition as seriously as you do your training, the GAINZ you claim to be wanting will come. You have to EAT to GROW! 💪🏻
Eating lunch and dinner won’t cut it.
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Programming ✍🏻📈
Besides big rock exercises (squat, hinge, push, pull, oly variation) what “must have” accessories do you have to have in your weekly rotation? What would you add or take away from this list?
#HS
#multisportathlete
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When you have to demo a Nordic curl to some kids without warming up. 🥴
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