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Exceed Sports Performance

@exceedspf

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Helping you get faster, stronger and more athletic using cutting-edge sport science technology.
[email protected]
Train with us ⬇️

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Progression:

- Depth drop variations

- Pause at the break

- Put it all together (shift weight to the direction you wanna go/keep low center of gravity to be explosive out the break)

3 step break:

- Drive off the line

- Drop (violent hip drop)

- Decel (violent/controlled trigger step to shut down)

- Body level stays neutral going into break (don’t ❌ raise chest, no indicator to the DB)

#thestandard #widereceiver #training #movement #athlete

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Looking to improve Agility, Create Separation, and COD? ‼️

Work these drills ✅‼️

#thestandard #athlete #training #changeofdirection #movement

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I am excited to announce my commitment to the admissions process at Colby to continue my academic and athletic career. A big thank you to my parents and family for supporting me unconditionally throughout the entire journey. Another huge thank you to every coach who has invested their time into me and helped with developing me. With that being said Go Mules!!

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Better late than never:

For those who don’t know, a few weeks ago I left my job at Exceed to pursue a coaching position at SoWa Health + Wellness in Boston. I’m incredibly excited for this next chapter, but I couldn’t leave without thanking the people who made Exceed so special.
To the place that built me into the athlete I became — and more importantly, the person I am today — I’ll always be grateful for my experience as both an athlete and coach at Exceed. This was never just a gym. It was a community where I met some of the best people and created memories I’ll carry with me forever.
Almost 10 years ago, I walked into Exceed and fell in love with the process of becoming great: trying to get 1% better every day, chasing new milestones, and unlocking potential I didn’t even know I had. That passion eventually turned into a love for exercise science, human physiology, and working with amazing, like-minded people.
With the best mentors, Sean and Shane, I learned so much more than how to front squat or hang clean correctly. They taught me how to be a better coach, leader, and person. I’ve never said it to their faces, but they’re kinda cool.

As I reflect, here are some of the biggest lessons I learned from being both an athlete and coach at Exceed:
1. The people make the place. With the right people around you, anything can be fun.
2. Progress is never linear. Some days feel great, some don’t — and that’s part of the process.
3. You won’t always see your progress in real time, but if you stay consistent and trust the process, results come.
4. Connection and meaningful relationships are what make this job so special.
5. The basics work — mastery comes from doing simple things consistently.
6. You are NEVER an expert. There will always be someone smarter, stronger, and more experienced. Stay humble and keep learning.
7. Energy is contagious. The way you show up matters.
8. The best coaches don’t just make people stronger or faster — they help people realize what they’re capable of.

It was a good run. Shoutout to the real ones — you know who you are.

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20’4.25” (2nd Place) in the long jump and 12.00 in the 100m (9th place).
A strong step forward, and I’m excited to see what’s ahead as the weather warms up and the season progresses.
I was happy to follow up my 100 meter PR in a colder headwind too. My Field series in the long was 20’0.75/Foul/20’4.25

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Shane sent me this update and this is exactly why I preach fueling your body for YOUR body, not somebody else’s.

17 chin ups at his current body weight and now chasing a record of 21 for his weight class. That does not happen from just “working hard” in the gym.

Strength, endurance, recovery, muscle growth… all of it comes back to fuel.

At the end of the day, if you are not eating in a way that is customized to your body, your goals, your sport, your schedule, and your data, you will never be operating at 100%.

Food is 80% of it, if not more.

You cannot expect to recover, perform, build muscle, or stay in shape for your position if you are under-fueling, overdoing cardio, skipping meals, or eating with no structure.

Every athlete is different. Different body compositions. Different metabolisms. Different practice schedules. Different goals.

That is why there is no “one size fits all” meal plan.

The more accurately you fuel your body, the better your body will perform for you.

Proud of you Shane. This is what happens when you stop guessing and start eating with purpose. 💪🏻

#apperformance #coach #football #youngathletes #nutrition

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20’1.5” at the Catholic Conference Jamboree. Grateful to officially reach the 20ft mark, even in challenging windy conditions. More progress ahead.

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Our SYL annual fundraiser was a huge success! Thank you to everyone who attended, our parents who volunteered to create gift baskets and to all our sponsors. We couldn’t do what we do if it wasn’t for the incredible amount of love and support from our community!

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Season opener with 2 PRs! 19’9(6.02) in the long jump which got me first place and 37’10(11.53) which got me 3rd in the triple on my first time doing it. Very happy with this opener given the weather too, great season coming.

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What a great sophomore indoor season with a 7.08 55 meter pr and a 19’7.75(5.99) Long Jump PR. This was definitely the most fun I have had in a seasons combined with the best season I have had. There were many new things I learned and developed this season which I can’t wait to deploy in outdoor. This season was also a great learning experience on how to treat my health, lifting, sleep, meals, etc. With also many other things I had to overcome. Overall, this was a great season but I know I still have so much more to come this outdoor season!

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The power of long-duration isometrics

Isometrics are exercises where you generate muscle tension without moving the joint. Holding these positions for longer trains strength, stability, and control exactly where athletes need it—without the fatigue of heavy lifting.

Why they work ⬇️
• Joint & tendon capacity: stronger, stiffer tissues handle repeated stress.
• Strength at key angles: reinforces positions in sprinting, cutting, and deceleration.
• High force, low fatigue: tension without heavy muscle or CNS strain—perfect in-season or high-volume phases.
• Stability & neuromuscular control: improves motor control and joint alignment under load.
• Sprinting & force application: posture, pelvic control, and stiffness = better ground contact.
• Mobility with strength: builds end-range strength for usable, controlled mobility.
• Performance resilience: sharper, more consistent athletes across long seasons.

Where we use ISOs
Regen/active recovery • Strength accessory exercise • Return-to-sport • Injury risk reduction • Young athletes • In-season • Deloads/high-stress weeks

Female athletes:
During the luteal phase, ISOs support strength, stability, and motor control while respecting hormonal fatigue and coordination changes. ISOs are reinforcing joint stability and motor control when recovery is naturally inhibited.

At Exceed, isometrics aren’t filler—they’re foundational for durable, adaptable, high-performing athletes.

#functionalfitness #performance #strength #fullbodyworkout #athlete #sportperformance #femalefitness

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100% committed!!🔴⚪️

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