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Dave Ananayo-Head of Performance for Mercy Sport Performance

@daveananayo

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•COO Pro Health Performance
•Head of Performance @mercysportsperformance
•Head of Performance @lindenwoodhockey
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I’m incredibly excited and humbled to be featured in VoyageSTL, one of St. Louis’ premier platforms for highlighting the city’s most inspiring entrepreneurs, creatives, and community leaders. VoyageSTL is known for telling authentic stories and shining a spotlight on the people building real impact across the region, so being included is a huge honor.

From building adaptive fitness programs for individuals with intellectual and physical disabilities, to developing elite-level athletes across hockey, lacrosse, soccer, football, and basketball, my career has been rooted in one mission—meeting people exactly where they are and helping them become the strongest version of themselves. Along the way I’ve helped 50+ athletes reach the collegiate level, played a role in elevating Lindenwood Hockey into a respected NCAA Division I program, and built a performance environment that blends data-driven programming, coaching intuition, and real human connection.

I truly believe in the work we’re doing at Mercy Sport Performance. There is no better place to train in St. Louis—no environment more committed to long-term development, performance optimization, and genuine care for every individual who walks through our doors. My vision moving forward is to continue growing as a coach and leader, expanding the impact we make on the general population, special populations, and competitive athletes. Year after year, I want to build bigger, better, and more meaningful opportunities for everyone who puts their trust in us. taken in Centene Community Ice Center by @daveananayo

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10 months ago

Humbled and grateful to receive Lindenwood University’s Alumni Merit Award.

“The Lindenwood University Alumni Merit Awardrecognizes alumni who have enhanced the university’s prestige through their character, integrity, career, and personal accomplishments. It is awarded to individuals who have achieved high stations in their chosen fields and service to society, rather than for a single remarkable achievement.”

My focus has never been recognition . it’s always been on the people I serve. The athletes who show up, the teams that trust me, and the relationships built through years of shared work, growth, and belief.

I still feel like I’m just getting started. Every day is another chance to build something special alongside @mercysportsperformance_exos , @luhockey_ncaa , @aaablues_official , @tphstlouis ,and all of our lacrosse, soccer, football athletes as well as our adults who continue to raise the bar.

Thank you, Lindenwood, for the honor,and thank you to everyone who’s been part of this journey. The mission stays the same: build people, build culture, build something that lasts.

#Lindenwood #AlumniMeritAward #MercySportPerformance #LindenwoodHockey #AAABlues #TeamEXOS #AthleteDevelopment #Gratitude #StillJustGettingStarted by @daveananayo

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a year ago

Last Wednesday, we learned that Kona has two tumors on both sides of her trachea. On Monday, she had ultrasounds done, and we got the news we were dreading—her cancer has spread to her liver. Her prognosis is poor.

For the past 5 years, Kona has been my world. Five years feels far too short for the amount of love she’s given me and the bond we’ve built together. She has been my constant, my comfort, and my best friend.

Even with this news, we remain optimistic and hopeful that she will be with us for as long as possible. Our focus now is simple: to love her deeply and fully, to give her more good days than bad ones, and to make every moment count.

Kona has given us nothing but love—and now it’s our turn to surround her with all of ours. ❤️ by @daveananayo

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a year ago

Preseason peaking phase for our women’s lax group. Club season is ramping up and high school season starts in the spring, so every session right now is built for game one.

Volume is down. Intensity is up. We are stacking basic strength: trap bar deadlifts, back squats, landmine presses, plus sprint and change of direction work that actually looks like lacrosse.

The goal is simple. When these athletes step on a college campus, they are already ahead of everyone else walking into that weight room.

How are you prepping for the coming season? by @daveananayo

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2 days ago

A year ago, when we got the news of Kona’s cancer diagnosis, our entire world flipped.

We had always dreamed of her walking down the aisle with us, so on extremely short notice, our unbelievable wedding team @north_arrow_creative dropped everything to capture a private, intimate ceremony,just the three of us on a blanket, celebrating our sweet girl while we still had her.

Kona became the very first witness to our marriage.

When her body gave out just one week before our official wedding day, our hearts were completely shattered. We held her close to the end, but the grief was heavy.

Last night, we finally pressed play on our main wedding video, and were completely blown away.

Knowing how much Kona meant to us and that she couldn’t physically be there, our photographers quietly and thoughtfully wove that intimate session right into our final film.

Seeing her prance through the golden light in her little dress and flower collar, forever etched into the story of our marriage, brought us straight to tears.

They aren’t just master photographers and videographers who know how to capture a moment,they are extraordinary, deeply empathetic human beings.

They gave us a gift we will cherish for the rest of our lives, ensuring the dog who held our hearts was right there beside us on the best day of our lives. We cannot recommend them highly enough.

We miss you every single day, sweet Kona. taken in The Lodge at Boulder Lake by @daveananayo

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7 days ago

Pre season was about volume and conditioning. Now the mission changes.

The hay is in the barn. Everything we built this off season, the strength, the power, now the job is keeping it. In season training is not about doing more. It is about doing exactly enough to stay dangerous.

Here is how we are doing it.

Sprinting often. Flying 10s and linear locomotion contrast work. Banded accelerations into medball acceleration throws. Speed is a skill and we refuse to lose it.

Overcoming isometrics into ballistic output. MG bar overcoming iso to partner chest throws. BB split squat overcoming iso to FFESS plyos. High intent with low fatigue cost.

And we keep the foundation strong through the basics. Lower body push. Upper body push. Upper body pull. Heavy carries. Simple. Brutal. Effective.

Fired up that the regular season is underway. Splitting with @sundevilhockey to open the year is just the start. This group is built for more. taken in Centene Community Ice Center by @daveananayo

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8 days ago

10 days out from @sundevilhockey

15-15 last year was just the beginning for this group.

The guys have put in serious work all preseason. Right now we’re in the peaking phase: contrast training, flying 10s, and heavy loads. Every quality is dialed in so they step onto the ice ready to compete from puck drop.

Cannot wait to see how all the work we’ve done, translates to a great season for the guys. Let’s go Lions 🦁 taken in Centene Community Ice Center by @daveananayo

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22 days ago

Road to LA 2028. 🥍

I’ve been training @h.bae._ for almost two years now, and I’ve watched her go from dominating collegiate lacrosse to chasing something even bigger: Olympic qualifiers, and eventually (hopefully) all the way through the 2028 LA Olympics.

Right now, with qualifiers on deck, our focus is razor sharp. We’re targeting 3 key qualities:

1️⃣ Short Ground Contact Times: Lacrosse is a game of first steps and change of direction. Minimizing time on the ground means faster cuts, quicker re-acceleration, and more plays made in tight space.

2️⃣ Sport-Specific Speed & Agility: Not just straight-line speed — reactive, multi-directional movement that mirrors the chaos of the game. Every drill is chosen to transfer directly to the field.

3️⃣ Explosiveness: Maximizing rate of force development so every sprint, dodge, and shot is as powerful as possible. The goal is simple: make sure she’s the most explosive version of herself before she heads off to Australia.

This is what the process looks like when the stakes are highest. Proud of how far she’s come, and we’re just getting started. taken in Mercy Sports Performance Powered by EXOS by @daveananayo

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23 days ago

Built for real people, real schedules, and real life.

Whether you’re stepping into a gym for the first time in years or looking to level up your routine, our workouts are designed for every adult, at every fitness level.

From high-energy HIIT circuits to functional strength work, every single exercise is modified to meet you exactly where you are today,helping you move better, carry groceries easier, and live with more energy.

And to make expert coaching even more accessible, we just opened up new Semi-Private Training slots!

You get the personalized guidance of 1-on-1 coaching combined with the supportive, encouraging energy of a small group. No intimidation, just real progress, a welcoming community, and strength that carries over into your everyday life.

🔥 Ready to feel stronger and take the first step?

Comment “START” or tap the link in our bio to claim your semi-private slot before they fill up! taken in Centene Community Ice Center by @daveananayo

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a month ago

Pre-season week 3 building high-output movers.

1️⃣ METABOLIC CONDITIONING: LRM CIRCUIT
Utilizing the Lactate Retention Method (LRM) popularized by Olympic S&C Coach Cal Dietz (Triphasic Training).

The Science: Instead of flushing lactate between sets, LRM traps acidic metabolites inside working muscle tissue.
• Anaerobic Surge: :45 sec max bike sprint floods the legs with lactate & hydrogen ions.
• Vascular Trap: Immediate transition into a Deep Squat ISO Hold compresses blood vessels, locking acidity in the quads.
• Adaptation: Forces rapid increases in lactate buffering (MCTs), mitochondrial density, and mental pain tolerance for late-game execution.

2️⃣ TRUNK & CORE ANTI-FLEXION
• Trap Bar Carry (3x10y): Postural control & grip strength under axial load.
• GHD Lateral Flexion (3x15e)Oblique strength for crossovers & body checks.

3️⃣ HIP ROTATIONAL POWER & STABILITY
• Banded HF Pulls (3x15e)High-frequency hip drive for stride recovery.
• Mace RFESS Hip IRs (3x8e)Single-leg stability paired with active hip internal rotation.
• Sidekick Proprio Catches (3x10e)Single-leg landing reactivity & stiffness.

4️⃣ UPPER PUSH/PULL & SHOULDER HEALTH
• LM Reciprocating Push-Pulls (3x8e) Rotational power for shots & stick battles.
• BR KB Shoulder ER ISO (3x:20e) Rotator cuff stability against contact.
• Oscillating Y-Catches (3x15e)Lower trap activation to restore posture and strengthen the shoulder girdle for impacts and board battles.

Work capacity first. High speed always. taken in Centene Community Ice Center by @daveananayo

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a month ago

Preparing for SEC softball isn’t just about putting in work,it’s about putting in the right work.

While @adelle.metz13 is in the middle of her final high school season, our focus is twofold: keeping her healthy and dominant right now, while building the foundation required for the speed and power of the SEC.

As a catcher, every movement pattern we select serves a specific purpose. For her programming, we targeted 3 key qualities:
1️⃣ Pop Time: Maximizing rate of force development (RFD) out of her catching stance to get the ball out faster.
2️⃣ Arm Strength & Mobility: Improving shoulder range of motion and overall throwing power.
3️⃣ T-Spine Rotation: Enhancing rotational power and mobility to maximize efficiency in her swing.

To support all that explosive power, we’re heavily prioritizing hip and pelvic stability alongside core strength. This ensures she stays resilient, durable, and primed for her final high school fall season before heading off to Mizzou.

Big things ahead for this Future Tiger! taken in Mercy Sports Performance Powered by EXOS by @daveananayo

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a month ago

993 miles, 7 days, and a lifetime of memories.
My wife and I took on the ultimate Pacific Northwest honeymoon loop, following the road wherever it led us:

1️⃣ Waking up to quiet Hood Canal mornings at Alderbrook Resort
2️⃣ Wandering through towering pines on the Huckleberry Climb Trail
3️⃣ Getting lost in the mossy, rain-kissed magic of the Quinault Rainforest
4️⃣ Standing together among the moody sea stacks at Ruby Beach
5️⃣ Catching edge-of-the-world ocean views at Cape Flattery
6️⃣ A playful Twilight detour through Forks
7️⃣ Listening to the crashing waves at La Push beach
8️⃣ Slowing down for Scandinavian pastries and waterfront strolls in Poulsbo

It was a total trek and a whole lot of driving, but I wouldn’t have wanted to do it with anyone other than Leanne. taken in Alderbrook Resort & Spa by @daveananayo

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a month ago