Interview No.1 is with Sydney Roosters Strength Coach Keegan Smith. Many thanks to Keegan for taking the time to give us his take on things! Be sure to follow Keegan on Facebook and Twitter for some great FREE info check out “The Bigger Picture” link attached and feel free to comment/like/share!
Keegan Smith – Sydney Roosters
Q – Firstly, many thanks for taking some time out of your busy schedule to answer a few questions! For those readers who are not familiar with your work can you outline some of your professional and educational achievements to date?
A – My biggest achievements are driving around Australia, backpacking for 3 years in Latin America, and learning 2 languages (French and Spanish plus bits of a few more). As far as the strength world goes, I’ve worked with 4 professional teams, Parramatta Eels (assistant S&C, JETS, Massage), London Broncos (assistant S&C +massage and rehab), Catalans Dragons (head of S&C) and now with the Sydney Roosters in the NRL (Head of Strength and Power).
I studied exercise science at Wollongong University in Australia and have since had the good fortune to work with or study under the likes of Hayden Knowles (Parramatta Eels, West Tigers, top athletics and fighting athletes in Australia), Steve Nance (Fulham), Phil Richards. Charles Poliquin, Darren Burgess (Liverpool FC, Port Adelaide AFL), John Broz, Derek Woodske, Loren Seagraves, and lots of others. I also did a massage diploma which helped me get employment at both the Eels and Broncos.
Phil Richards – a mentor of Keegan Smith
In the area of health and nutrition, I’ve studied FDN (Reed Davis), Biosignature (x2 – Charles Poliquin ), Internship with Daine McDonald and Rawdon Dubois at Clean Health and the Art, and Science of Biochemical Individuality. I would also single out the Weston A Price Foundation, Robb Wolf, and Sean Croxton as being big influences on my health knowledge.
Paleo Solution – A big influence on Keegan Smith along with his podcast.
I’ve also spoken at length with world-leading coaches like Steve Walsh (Toulon, Leeds RL), Damien March (Queensland Reds), Tom Tomlinson & Hayden Masters (NSW Warratahs), Joseph Coyne (Coyne Conditioning), Dean Robinson (Manly + AFL), Corey Bocking (NSW Thunder, ICL), Maris Lidums (Sydney Kings), Adam Parr (physique model and coach).
Adam Parr – Biosignature contact of Keegan Smith
Q – You have launched a new website called “The Bigger Picture”. Can you outline to us what “The Bigger Picture” is and what you hope to achieve through this initiative?
A -“The Bigger Picture” is my way to get a message of health, strength, and an inspired existence out to a world badly in need of a more positive direction. Every day I meet people who I would love to be able to help but don’t have the time or system to help guide them through the process to optimal health and wellbeing. The bigger picture aims to fill that void. If you’d like to join the waiting list you can here (http://thebiggerpicture.launchrock.com/)
Q – You have attended many courses and seminars and are constantly evolving as a coach. Can you name some of the biggest influences on your coaching career thus far and advise what each of those named has added to your repertoire of skills.
A -I would definitely consider myself a junior coach. I got the job as head of strength and conditioning after 5 years of wandering the globe with no work in the field at all! Now that I’ve been working full-time for the last 2 and a half years. As far as influences go;
Phil Richards was a strong influence on the way I have done things this year and helped me to broaden my vision beyond Charles Poliquin’s view of the world. Still, Charles has given a lot to the world of strength and conditioning and I’m glad to have studied his systems.
Keegan Smith with Charles Poliquin at the Biosignature Seminar
Hayden Knowles was the first coach that I worked under and I will never be able to thank him enough for the opportunity he gave me to work with individual NRL players and the junior elite training squad (JETS). I had a lot of early mornings and hours in the car to get that done while I was still at university in Wollongong but it was definitely worth the effort. He is the coach with the most warmth and enthusiasm for his athletes that I’ve come across and it’s no wonder that he’s had such great success with Australia’s top athletes in a number of sports (Danny Green, Dani Samuels, and many more). He also knows personally and has visited Jamaica’s most elite sprinters.
Sean Croxton’s podcast, a favorite
Q – While working in France you were very successful in implementing not just new training practices but also educating the players to make lifestyle changes. Can you tell us about the type of changes some of the players implemented and the impact this had on their performance/health?
A – I guess the area where I hope to make the biggest impact on the elite sport is in the area of health and well-being. We see more and more athletes who get sick and injured and fail to reach their dreams as a result of not devoting more time to health and well-being. The downward spiral of pain, anti-inflammatory medications, sleeping pills, caffeine, and other stimulants and anti-depressant medications is an all too common one.
When the players understand that you have their best interests at heart when you talk to them about clean eating, sleeping well, and reducing their self-destructive habits many are interested and receptive to some level of change. I think all players, coaches, staff, and even fans that come across my information are influenced by my message and I hope to refine it so that it can grow.
Daryl Millard – IRN-BRU Award
When players eat well, train smart and live in congruence with their dreams then amazing things are possible. We had 2 winning seasons in France moving the team from last place in 2010 to 7th in 2011 then 4th in 2012. Many players had less injuries, better endurance, better overall well-being, better performance, etc. than they had previously experienced. Clint Greenshields, Remi Casty, and Daryl Millard were some of the biggest improver’s off the field and the results on the field reflected their efforts!
Clint Greenshields showing off his ideas
Still, there is always more that I could have done with them and more to do.
Q – Part of making lifestyle changes is challenging common practice or ingrained beliefs how do you go about enabling the person to overcome these issues?
A – I like the framework of educating the conscious mind, motivating the subconscious mind, and shaping the environment. The book SHIFT is one of the lots of great change psychology books out there.
A breakfast option for Keegan – Sardines, herring, almonds & mashed potato
With breakfast for example:
1. What does a protein-rich breakfast do physiologically – benefits hormones, metabolism, etc.
2. What does it mean to them –the person is leaner, more energy, better training, more game time, more money, more satisfaction, etc.
3. What do they have in the kitchen at the moment, what time do they wake up, can they cook, what foods they will eat, etc.
And then you have to make it as easy as possible to get started...
“So could you eat that once a week?” to which they might often say, yeah that’s easy. And you’re off!
Q – You’ve spent some time this year eating raw. Can you outline some of the meals that you ate, why you did this, what you hoped to achieve, how you benefited, and how the average person can easily include more raw produce in their diet?
A – I did it as an experiment. I think it was very cleansing for the body although I had some horrible detox symptoms from days 3-6. When I included some raw meats things started to get better. I think it’s a great idea for getting lean. 1 week is probably enough.
If you read “Catching Fire – How Cooking Made Us Human” you’ll get the idea that the process of cooking increases the caloric value of raw food. Raw eating makes you lean because you get fewer calories per mouthful.
Q – In relation to training for the general public/non-athlete where do you feel the focus should lie? I.e. maintaining low body fat figures, strength, general health, etc.
A – For me health is always number 1. Having been through issues with depression, chronic infection, and fatigue I can honestly say that if you don’t have your health you don’t have much. Get healthy and then tickle your vanity from there with performance and strength. Luckily most people can work on both simultaneously but if health is the underlying goal then steroids, starvation, and stimulants are less likely to become part of your journey.
Q – Can you advise of 3 foods that you believe have superior health benefits?
A – Berries, yolks from free-roaming chicken eggs and coconuts! But honestly, rotation is the key to success in nutrition!
Coconuts – paleo and great in Thai food
Q – Of all the changes you’ve made personally since beginning your coaching career can you advise us of the one that you feel has made the biggest impact on your health.
A – Value your sleep. No supplement will ever come close to the wondrous, amazing benefits of getting enough sleep. It will never come in a pill (although there are some natural aids to help improve sleep quality).
Q – There is a lot of ego-driven material being put out on the internet at the moment claiming one form of training is better than another and so on. For the general public which forms of training do you personally see the benefit in?
A -It all depends on who you are and what your goals are. Personally, I believe maximal strength is king. I also love Olympic lifting and gymnastics movements.
Finally to finish a few quick ones for you:
Q -Top 3 supplements
ZenMag – A favorite of Keegan Smith
Magnesium, multi-vitamins, digestive enzymes.
Q -Top 3 exercises for athletes and non-athletes
Athlete- Deadlift, Front Squat & Push-Press.
Q -Non-athletes
High rep Back Squat, Chin-ups, and Bench Press
Q -Steady-state cardio or HIIT
Keegan on the Prowler – short intense training
A bit of both, or neither.
Q -All show no go or all go little show:
Go!! Get your diet right and you’ll have more show and $$ to pay the way!
Q -3 must Do’s
Read more, spend time with people who are doing what you want to do (seminars / Skype’s / whatever), travel – seeing the world changes everything!
Keegan Smith – At the Art and Science of Biochemical Individuality
Q -3 defiantly do not
Look for the quick fix, try to get in shape with no effort/investment, watch TV.
Q –What does the future hold for Keegan Smith?
A -Sharing the love, maybe a few more years in Rugby then consulting and living on a farm inviting the world to experience life the way I want to live it. I’d also love to continue running seminars (would be great to do one in Ireland if guys were interested!).
Strength Essentials – Keegan Smith and Corey Bocking
I did my first seminar called Strength Essential last weekend with 20 great coaches. It was one of the best experiences of my life! I’m setting up a new coach mentor-ship program to help S&C coaches and graduates get into professional sports and get great results!
Follow me on www.KeeganSH.com , KeeganSH
Facebook KeeganSHcom and @KeeganSH Twitter !!
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