Athletic Performance Coaching

This program, offered by SLU Strength and Conditioning Coach Jon Lynch, is a remote or in person training program designed to teach fundamental movement patterns, improve muscular strength and power, increase work capacity, and make the athlete more robust to diminish injury risk. You will be invited to complete performance testing in person at one of our schedules testing times, and will then receive a tutorial on how to use our training software. We will also hold a briefing on the types of movements that athletes will be assigned, instructing them to use proper technique. This session is expected to take about 90 minutes. The athlete will also be invited to post-phase testing, so they can benchmark their results as they progress through the annual program.

Athletes can sign up for 2, 3, or 4 training days per week. Programming will be visible through the app (or email), and should be completed routinely for best results. Programs will vary based on chronological age and sport, as well as individual risk factors that may exist.

Exact testing dates are to TBD, but testing weeks will be as follows:

6/10/24: Inaugural test and Phase 1 starts

7/22/24: Phase II benchmark

8/26/24: Phase III benchmark

9/30/24: Phase IV benchmark

11/4/24: Phase V benchmark

12/9/24: Phase VI benchmark

1/13/25: Phase VII Benchmark

2/24/25: Phase VIII Benchmark

3/31/25: Phase IX Benchmark

5/5/25: Phase X Benchmark

Once your registration is verified, you will be added to the training roster. You will be granted an account on our online training app called Teambuildr, which will allow you to view and track workouts, and communicate with your coach.

This 6-week training program will consist of two sets of performance tests. The sessions will be held in in Newell Field House on the SLU campus in Canton, NY. Training packages are available for two, three, or four days per week, and can be done on an asynchronous basis. Two day per week programs will be assigned on Tue/Thu, Three day programs will be assigned on Mon/Wed/Fri, and four day programs will be assigned on Mon/Tue/Thu/Fri. In most cases this training can be done on other than the assigned days.

The first training session will consist of Performance Testing, and an orientation to the training program. Coach Lynch will explain how to use the training software, and will teach the basic techniques necessary to complete the program. Each remote training session will begin with a dynamic warmup, followed by a series of corrective exercises. Next, we will perform a series of primary exercises designed to address muscular power and strength. Each session will end with a cooldown consisting of various stretches based on the needs of the athlete. Post-program testing will be held 6 week from the initial testing.

Safety is the top priority in training. For this reason, athletes in the 8-9 year old group will be excluded from conditioning testing.

Testing always starts with a proper warmup, designed to optimally prepare athletes for the testing protocol. Each athlete will be tested on 5 basic attributes, consisting of 3 power metrics and 2 conditioning metrics. The power tests are: vertical jump (vertical power) broad jump (horizontal power), and flying 10y sprint (reciprocal power). We will use two conditioning tests this program. The 60y shuttle (5/10/15y and back) will analyze local muscular endurance. This test will be completed three times, with 1:00 rest in between reps to highlight the muscle's ability to recover in a short period of time. The final test will be a 300y shuttle (50y and back x3), run twice with 3:00 rest between reps. This test will determine pulmonary capacity - the ability of the heart and lungs to deliver oxygen to the muscle.

This testing protocol is extremely valuable for several reasons. It is not a pass/fail, so athletes will not have anxiety around the testing process. It does not include resistance training, making it very safe to complete regardless of training experience. We can also see a great deal of valuable information through the results of this testing. Each time an athlete tests, it marks their performance ability at that moment in time. Additionally, comparing the power metrics to the conditioning metrics, we can see where each athletes weaknesses are, and capitalize on improving those weaknesses. We can also see strength and speed improvements through this protocol – since power is a function of Force and Velocity, improving the athletes ability to produce either force (strength) or velocity (speed), they will see improvements on the testing.

Training programs will be based on age groups. Groups will consist of 8-9 years, 10-11 years, 12-13 years, and 14+ years.

The training program will initially focus on developing basic, foundational movement patterns and training technique. This is critical to the progression of the athlete, as faulty patterns or poor technique actually increase the likelihood of the athlete in their sport. Ensuring the athlete knows how to train is the single most important aspect of this program.

As athletes gain experience with training, they will progress into new modalities. We will begin with basic, bodyweight movements. Once mastered, we will move into lighter external resistance (dumbbells, kettlebells, bands, medicine balls, etc). When the athlete is able to show competence with this additional resistance, and the ability to hold maintain intra-abdominal pressure, we will begin to introduce explosive movement variations.

Our web based training app (Teambuildr) will be used to provide the athlete with their training program. Ideally, this can be accessed through a smart phone, however if this is not possible, a training packet will be assigned. This allows each athlete to track their progress in workouts to achieve the desired effect of the program, and show progress. Additionally, this will allow the athlete to communicate with Coach Lynch if they have any questions, or would like to send a video in for technique feedback. The athlete will use this technology during the in-person training session, as well as for away workouts.

Live sessions are available on a limited basis, based on the availability of the coach. Once you register, you will be contected to arrange a workout time. Live coaching can follow a schedule tailored to the demands of the athlete. While this service is great for athletes who want to fast-track their performance gains, it is also helpful for athletes who are playing sports year round and need help managing their workload. These sessions also include performance counseling for help with other performance-related factors such as sleep, nutrition/hydration, and general recovery methodologies.

MS – Physical Education and Human Performance, Central Connecticut State University

BS – Kinesiology / Health Fitness, Westfield State University

Director of Sports Performance

University of Maine (2015-2023)

Football, Baseball, Softball, M/W Basketball, Track and Field, Field Hockey

Conference Championships:

- Field Hockey 2021

- Football 2018

- Softball 2016

Sports Performance Coach

Northeastern University (2014-2015)

M/W Ice Hockey, Track and Field, Volleyball, Crew

Sports Performance Coach

Boothby Performance (2014-2015)

USPHL Nashua Islanders U16 and U18 Teams

Strength and Conditioning Coach

Central Connecticut State University (2012-2014)

Football, M/W Soccer, M/W Golf, Cross Country, Throwers

Conference Championships:

- Cross Country 2013

- Track and Field 2014

Strength and Conditioning Intern

University of California, Los Angeles – 2012

National Strength and Conditioning Association – 2012

University of Connecticut - 2011