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Justin Mayo

@justintmayo

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UofG Strength & Conditioning Coach
@gryphonsguelph ⚽️🏐🏀
Head S&C for @guelphunitedfc Women

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Be like @oliviabrownn__ and TRAIN through your injury!

While your training program may be modified around your limitation, we need to understand that you can get a very positive local healing response when we approach training globally.

For example, if I have an ankle injury but I am able to train my upper body, my torso, my unaffected leg, I can get more mitochondria, oxygen, IGF-1 and a ton of healing compounds circulating around the body, and ultimately to my injured ankle!

Not to mention the fact that “clearance” and returning to peak performance are two very different things. There is always a gap here but if you continue training all of the physical qualities that make you athletic (strength, power, energy system dev etc.) you’re closing that gap to return to the pitch, court or ice.

#Soccer #collegeathlete #injuryrehab #strengthandconditioning #womenssoccer taken in University of Guelph by @justintmayo

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4 months ago

@gryphonswvb pre-lift prep

The off-season is a time where a lot of general physical preparation can be more fun and variable

Here’s some of what we did today:
- partner carrying
- somersault’s
- handstand walks
- log roll to push up
- ring hopscotch

Lots of great things happening here for the vestibular system, proprioception, tissue tolerance, and FUN! Engagement starts from the moment these athletes come in the door.

Shoutout to some of the people in this industry that speak on and implement these strategies in practice @rettasaurus @jeremy_frisch17 @danmode_ruderock @anthonycockrill
@coachcol @austinjochum

#Volleyball #performance #athlete #speed #strengthandconditioning #strength #warmup #physicalliteracy #libero #setter #middleblocker taken in University of Guelph Aquatic Center by @justintmayo

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2 years ago

Strength at Length with @gryphonmsoccer

This has been a staple pattern in-season to build our capacity to handle the amount and amplitude of reaching actions that take place on the pitch.

This doesn’t take the place of training these postures and positions at high speed, but rather gives the athletes the tissue tolerance and movement toolbox to be strong and resilient when reaching.

While nordics, RDLs, long lever bridges and hamstring curls still serve as the general foundation, this gives us a bit more specificity once we’ve checked our main boxes.

#footy #football #worldcup #collegiatesoccer #soccer #strengthandconditioning #soccerskills #speed #hamstringworkout #performance #athlete #oua #ouasports #guelphgryphons #guelph #varsitysoccer #fifa #championsleaguefinal taken in Gryphon Soccer Complex by @justintmayo

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a year ago

Lower Leg Care for @gryphonsmbb 🏀

Yes is may look like the sport, but it’s all general capacity at the end of the day. Whether it’s short max effort overcoming ISOs or long duration yielding ISOs the goal is durability to allow them to express athletic qualities.

#basketball #strengthandconditioning #basketballtraining #collegeathlete #anklesprain taken in University of Guelph by @justintmayo

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2 days ago

Getting @gryphonsmbb ready for battle this year 🏀😤

Shoutout to @huntereis_tfs for The Force System framework and to others I’ve taken a great deal of inspiration from in my first season working with basketball (@zack_zillner @schlesstrength @macjamesperformance @coach_rhenry @coachkyliedurkee @chuck_hollwedel @coach.care @coachjrperformance @trainwright_txtech @rewirehp and many others).

Sometimes the weight-room is a place hoopers avoid, they just want to play the game they love, I get it. So my goal early on has been to establish a high energy environment with competition built into the lifts.

Important to note that this is only 1 method and a very small snapshot of a much greater program, system and vision with this group.

#basketball #collegeathlete #basketballtraining #strengthandconditioning taken in University of Guelph by @justintmayo

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a month ago

Don’t force the athlete to fit the exercise, make the exercise fit the athlete 🏐💪

Here’s @gryphonsmvb getting down to the basement and moving with intent on the way up to the top floor.

Tools:
- anterior loading (front, zercher, goblet)
- wedge board

Methods:
- 1.5 reps (oscillations through half range)
- Pause reps (3-5second holds at the bottom range)

#volleyball #strengthandconditioning #collegeathlete #vball #sportsperformancetraining taken in University of Guelph by @justintmayo

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12 days ago

Coastin’ taken in Boston, Massachusetts by @justintmayo

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2 months ago

Heck of a summer, now let’s win some more trophies shall we? by @justintmayo

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2 months ago

9 guys (who are gonna roast me in the comments) and I driving around the desert in a van for @mikebenkovic bachelor party 🌵 taken in Scottsdale, Arizona by @justintmayo

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5 months ago

Building the brakes with @gryphonswbb 🏀

Basketball athletes go through several high speed decelerations in a game on a pretty unforgiving surface. Which means their capacity to control their momentum needs to be high.

Rapid eccentric braking with external load is a method that I’ve used with several other sports/athletes to train this quality. Typically starting with about 85-95% of bodyweight in external load (including the weight of the trapbar) and increasing gradually over the course of several weeks to 120-150% of bodyweight.

#basketball #hoopers #basketballperformance #strengthandconditioning #collegeathlete taken in University of Guelph by @justintmayo

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17 days ago

Core training for @gryphonswvb 🏐

At the end of the day it’s all general physical preparation, but if I can frame it based on senerios we see on the court, it hits closer to home for the athletes. For example: we want a stable base for passing but the ability to flex/rotate/extend on that stable base to set the direction of the passes or digs (aka dissociation of ribcage and pelvis). On the flip side we may be going up for a block at the net and need a tremendous amount of stability/connection through the ribcage and pelvis to create a block that’s harder for opposition to hit through.

Shoutout to @ashleykowalewski for the high plank walkout/long lever plank idea here 🔥.

Training is a spectrum. At the end of the day we don’t want too much of one thing so giving the athletes a variety of tools they can pull from will set them up for success on the court

#Volleyball #womensvolleyball #collegeathlete #athletecore #strengthandconditioning taken in University of Guelph by @justintmayo

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24 days ago

More strength at length for @gryphonwsoccer

Hip Flexor Rockbacks w/ Rotation as part of our mid-week accessory work in season. A scalable pattern that allows for us to add load as we progress and add ROM as we get stronger at end range.

Most actions where the leg is behind the COM at top speed will see varying degrees of rotation at the trunk. This is often when the hip flexors can get strained if the athlete can’t control these ranges.

Important to note that this is done IN ADDITION to our heavy strength work, not IN PLACE OF.

#Soccer #womenssoccer #athletetraining #collegeathlete #strengthandconditioning taken in University of Guelph by @justintmayo

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a month ago