Kopion 2016

Interesting article on the "Iron Sharpens Iron" theme.

Michigan State uses 'Iron Sharpens Iron' in one-of-a-kind workout program

Mannie uses multiple techniques to breed greatness

By Evan Paputa

"There is more to the huffing, puffing, and grunting inside the Michigan State weight room during a given workout. Behind all of the hard work is a bible verse that head strength and conditioning coach, Ken Mannie, says fits the Spartans perfectly.
The bible verse-‘Iron Sharpens Iron’- has become a pillar of the MSU weight room success; and, is something that started by Mannie.
“Much of what we do is based on what we truly believe in from Proverbs. ‘Iron Sharpens Iron.’ We’ve always taken that phrase from Proverbs. ‘Iron Sharpens Iron’, one man must sharpen another,” Mannie, who even incorporated ‘Iron Sharpens Iron' into a Barbell set, said.
Much of Mannie’s ‘Iron Sharpens Iron’ philosophy is in the best interest for forming teammate bonds to last a lifetime.
“We have to help eachother, walk shoulder to shoulder. We have to be great teammates. It all starts with being a great teammate.”
“The Spartan adage that the Spartan’s greatest strength is the warrior standing next to him. That plays so well into the ‘Iron Sharpens Iron’ statement and concept of helping each other.”
Through ‘Iron Sharpens Iron,’ the MSU players have developed a “one more rep attitude” according to Mannie. The players know that they should always get one more rep done while envisioning their opponent calling it quits.
“Our goal is to do one more rep than anybody else is doing. It might be a matter of a minute, or it might be the matter of a literal one rep,” Mannie said. “I tell our kids to always envision the other team walking out of the weight room or walking off the field at any given point. We’re gonna stay and do just a couple more minutes of work. That’s the ‘one more rep attitude.’”

Winning attitude

Part of what makes MSU’s on-field success, is the tight-knit bond formed among the players.
For a grueling sport like football, team chemistry is a must. Mannie is constantly impressed with the amount of chemistry that the Spartans possess.
“We’ve been fortunate to have it. The great team chemistry starts with trust and respect,” Mannie said.
The backbone of that chemistry derives from an optimistic post-workout team discussion in front of the Spartan-head where one player “opens up” from the heart. Mannie calls it the ‘winning thought.’
Any player can voluntarily stand before the team and give the ‘winning thought’ from what he feels is significant to talk about. It is meant to inspire the team after being drained from a fierce workout.
“One individual standing up in front of the team or group and just speaking from the heart. Give us the message to inspire us, that’s gonna help us become better people, help us become better players, help us become a better team.”
The ‘winning thought’ gives one player the floor to voice his perspective on life. Messages can range from something that needs to be improved in the workouts to something that is on the player’s mind that he wants to share with the team.
Positivity is vital for a team that endures workouts as physically and mentally demanding as Mannie’s. That positivity is always gained in the ‘winning thought’ to leave the players with a good taste in their mouth.
“Before they leave, I want them to feel positive,” Mannie said.
The player that gives the ‘winning thought’ finishes with something Mannie calls the ‘good word.’
The ‘good word’ wraps up the workout and ‘winning thought’ together and is most of the time, a prayer.
“Nine times out of ten the ‘good word’ is a prayer of some kind. The young man might go off the top of his heart,” Mannie said. “Every once in a while someone will remember someone that passed away. Maybe someone has a family member who is suffering. Maybe someone has lost a family member.”
The one common theme of the ‘winning thought’ and ‘good word’ is the willingness to share what is inside of them in front of their team.
“I want it to be something we can embrace as a team. Be something meaningful and purposeful to all,” Mannie said.
Running through the blood of “a lot” of MSU football players is integrity according to Mannie.
Integrity is a character-trait that Mannie said is the most important for his players to possess.
“There is no question about that,” Mannie said. “If you are defined in your life by integrity, then stop there. That’s it. Nothing else needs to be said about you.”


*****Varsity Players, these are your final off season training sessions. You have 8/2-8/8 off as you prepare for 2014 Preseason Camp. 
JV can contact Coach Grotenhuis for training instructions







Set up 2 cones 25 yards apart. You will sprint between the lines as quickly as possible until 12 runs are completed, which equals 300 yards. The goal is to complete the run in less than 60 seconds. Repeat 3 times with 2 minute rest.

120's are designed to measure your ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. You start at one end of the field and must sprint to the other end. At the end, you have the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if you run the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15.
Goal = 10 consecutive sets all completed in under one minute.
a) Average level – 20 seconds or under to complete the 120 with a 40 second recovery
b) Decent level – 18 seconds or under to complete the 120 with a 42 second recovery
c) Good level – 17 seconds or under to complete the 120’s with a 43 second recovery
d) Excellent level – 16 seconds or under to complete the 120 with a 44 second recovery