Video: McKnight Talks Strength and Conditioning

AMES, Iowa - NCAA football in a BCS conference is a year-round proposition. Beginning in the post season and ramping up throughout the first months of the first semester, the weight training and conditioning regimen sets the foundation for spring football. Iowa State is no exception. New Iowa State head coach Paul Rhoads affirmed the importance of the position when he hired Rice assistant athletics director of sports performance Yancy McKnight.

Multimedia
Video: McKnight works out football team		McKnight bio

McKnight was happy at Rice, where his emphasis on speed, power, strength and endurance was a key factor in the Owls' nationally-recognized reversal of fortune. Rice had endured a 1-11 season in 2005, which precipitated the arrival of Tulsa defensive coordinator Todd Graham. Graham hired McKnight from Lousiana Tech in January of 2006. That fall, the Owls produced a 7-6 record and a berth in the New Orleans Bowl. When Graham headed back to Tulsa as head coach, Texas State head coach David Bailiff retained McKnight, who tested the waters at Tulsa before staying a Rice. Bailiff brought Tom Herman to Houston as offensive coordinator. McKnight joined Herman in Ames in January. The No. 1 reason for the move was ISU head coach Paul Rhoads.

"Coach Rhoads and I interviewed and it was a pretty quick process,” McKnight said. “I did a lot of researching with Rhoads and my personal contacts had nothing but good things to say about him. When I met and interviewed with him, it was my gut feeling within a short time that he was the right guy to be to work under. It was pretty instant feeling, and with the opportunity involved, in was a no-brainer.”

There wasn't much time for chit-chat. Iowa State's players had returned from Christmas break with a new head coach and strength and conditioning coach. McKnight reached out to the ISU student-athletes.

“I told the guys we're going to learn together, work together and earn each other's respect and trust,” McKnight said. “The transition is teaching the guys the way we want it done at the tempo and effort level that we expect. Our players have done an unbelievable job as far as buying into what we're doing. Right now my initial evaluation is the guys have done a great job at being open-minded and they don't lack effort or a will to put in the work.”

Iowa State's offense is going to be up-tempo under Herman and are training for that eventuality.

"I've told our offensive guys, we've got to be physically fit and have a tremendous tempo to perform in games so they got to be prepared for conditioning and practice,” McKnight said. “We have to be able to go on an 8-10 play drive in a minute and a half to two minutes. Knowing what coach Herman wants helps me to train the athletes better.”

Speed work on both offense and defense is key. In the Big 12 on offense or defense, Cyclone coaches, including new defensive coordinator Wally Burnham, know recruiting speed is what must be done at ISU.

“You can make your fast players stronger, but making your strong player fast is a harder proposition,” Burnham said.

Iowa State players are one a five-day rotation this winter:

Monday- lift, power clean, Olympic day
Tues- acceleration, speed day
Wed- box squat
Thurs- sprint/ developmental
Friday- auxiliary circuit/ upper

The players work speaks louder than words.

“Almost 90 percent of our players come on Saturday and the guys that don't, have work or something else they have to do that they've told me about,” Mc Knight said.

McKnight likes his new digs, the Cyclone football weight facility.

I think its an awesome,” McKnight said. “The square footage is great. We're going to make some adjustments to our style. We'll change the floor plan and design to try to save time with our workouts. Equipment has been unreal. I'm extremely happy with all the support. It's been a great experience so far.”

Spring practice starts March 24.

Iowa State University Athletics

Video: McKnight Talks Strength and Conditioning

Related News

Related Videos

Sponsors