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Sean Conroy

@coach.seant3

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@t3performance Performance Coach
@t3football DB/LB specialist
@zipsfb alum

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Ego is the Enemy. by @coach.seant3

508

39

2 years ago

Top 10 most athletic feats of 2025- no particular order. A lot of proud moments to reflect on from the year.

42’1 quad broad
1.028 10 meter fly (0.94 for 10 yards) or 21.8mph average
600x2 deadlift
231lb power snatch
430lb reverse lunge
500lb deficit snatch grip deadlift
341lb bench press
31 feet triple broad
521lb back squat
396lb front squat double

Really excited to train in 2026. Lots I want to accomplish and excited to see what my body is capable of.
#training #athlete #gym taken in T3 Performance by @coach.seant3

368

40

10 months ago

40 yard dash rep from last month on a random Tuesday.

Likely splits: 1.49, 1.09, 1.01, 0.97

I’d imagine with a full 16 week speed block I can touch the low 4.5s or even a high 4.4. Based on my own time best splits (1.42, 1.06, 0.99, 0.94) I could theoretically hit a 4.41; but that’s gonna take a gram of caffeine, 12 hours of sleep, fresh legs, and a lot of luck.

Just need @apexathlete.official to come to Cleveland so I have something to train for (this is me shooting my shot, we can host the first ever indoor apex at @t3performance )👀

#training #athlete #combinetraining #40yarddash #performance taken in T3 Performance by @coach.seant3

124

6

10 hours ago

Some 6am work with @maliyahmcginty and @brooklynerussell7 . Staying sharp in the offseason working speed, power, strength, and filling in the gaps. Shoutout to them for being willing to wake up at 4:45am to get extra work in!! #lacrosse #lacrossetraining #athlete #athletetraining #sports taken in T3 Performance by @coach.seant3

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15

15 hours ago

While running squatober. I never have the Trapbar deadlift as a staple exercise in my own programming, but it’s great exercise to go super heavy on while saving the back a little bit of stress. Maybe when it’s not squatober I can add this in more and get up to 800🤔 #deadlift #footballtraining #athletetraining #athlete #performance taken in T3 Performance by @coach.seant3

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21

a day ago

DBs: STEAL THIS! Improve your pedal, 45 degree breaks, hip fluidity, and cross over run all in the same rep! My guy @jayventrowsdell in 8th grade making it look SMOOTH #football #DBtraining #footballdrills #footballtraining #athlete taken in T3 Performance by @coach.seant3

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4

a day ago

@mady.frazier been coming in to get some work!! She participated in the State meet as a freshman in the 200m last year and is looking to get even better as a sophomore!! She’s a loooong strider who is great at her top end speed. We’ll continue to build on her strengths while improving her acceleration and start. Super excited to be a part of her development!! Great work Mady!!

#track #sprint #trackworkout #athlete #athletetraining taken in T3 Performance by @coach.seant3

207

5

11 days ago

Teaching middle school kids how to to lift is crucial for their development.

-They’re gonna have to learn at some point, may as well be before they get to high school
-Improve bodily awareness while under load and duress
-Stronger bones and muscles
-Can teach how to set goals and being consistent towards working to accomplish them

I train (not exaggerating) hundreds of middle school athletes a month. These clips are both from the past 2 days. Here at @t3performance @t3avon we have kids lifting weights with solid technique and improvement everyday!!!

#training #sports #youthathlete #youthsports #performance taken in T3 Performance by @coach.seant3

107

4

17 days ago

Everyone in the track group making good progress!!! Ally, Molley, and Jared have all combined for a tenth of a second of their flying 10 time over about a month training with me. Graham has taking over a tenth off his time in the last 2 years to now hitting an INSANE 1.02 split with only a 10 yard build. He’s now 1 of 4 people to ever hit that here!!! And Paige hit an all time best in her first time in the group!! Hopefully she listens to @concretepete18 and I and actually runs track this year🔥

#training #track #sprints #jumps #athletetraining taken in T3 Performance by @coach.seant3

117

0

18 days ago

Weighted sled sprints and bounds are a great tool for improving acceleration by increasing the resistance athletes must overcome during the initial steps of a sprint. The added load challenges athletes to produce more horizontal force while reinforcing the importance of striking the ground with intent and applying force into the ground to propel the body forward.

We implement sled sprints to develop acceleration mechanics, improve force production, and help athletes build the strength and power needed to move faster on the field⚡

#training #t3performance #sprinttraining #speed #speedworkout by @coach.seant3

105

7

22 days ago

Physique at 195lbs- maintaining during this phase focused purely on speed/jump metrics.

Consuming HIGH amounts of carbs (between 6-700 grams of carbs on training days) and having 15g of creatine per day.

Maintaining this body weight until this combine block is over then it’s time to bulk/gain again.

#physique #workout #gym #lifting #body taken in T3 Performance by @coach.seant3

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31

24 days ago

T3 Football 🏈 POTW for week 4 goes to @mpc7__

2027 RB from Avon HS: recorded 102 rushing yards, on only 6 carries, and had 3 TDs!

“Mikey came to get some extra speed work during the offseason. He took his 100m time from 11.6 to a 10.9 while also adding a ton of extra muscle mass. He’s super talented and works his butt off. No wonder why he’s crushing it so far this season” @coach.seant3 by @coach.seant3

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10

a month ago