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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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Four years ago, I came to @uofguelph with a lot of uncertainty about what the future holds. Now I’m walking away with a Bachelor’s degree, accomplishments I could’ve never imagined and memories I’ll carry with me forever 🤍

I’m thankful for the people I’ve met along the way who shaped me into the person I am today. My friends, my teammates, and everyone who’s been there to support me along the way.

Alhamdulillah.

And here’s to the next chapter. 🙏🏾❤️

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#UniversityOfGuelph #GuelphGryphons #Classof2026

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Justin Mayo presenting on multi-directional speed and how what we do in the weight-room can support the underlying qualities of deceleration and change of direction.

#eccentric #collegeathlete #strengthandconditioning #performancetraining #soccer

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The first ever Gryphon Performance Symposium was a major success!

Thank you to all of our attendees and speakers for a full day of learning and networking.

We will be sharing lots of snippets and clips from the day on this page so stay tuned.

#strengthandconditioning #seminar #teaching #performance #athlete

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When the great and powerful @justintmayo is in town we rip lowers.

What a genuine pleasure and an epic hang.

After our session we went to a little establishment called Chipotlè to give him a taste of some of our finest local culture and cuisine.

#athlete #coach #training #strengthandconditioning #sport

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We are just WEEKS away from our first Gryphon Performance Symposium!

Come get connected, learn, and collect professional development credits from the NSCA or CATA Saturday August 8th!

Register now at the link in our bio! 🎞

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EVENT INTINERARY 🗣️ 📢

Join us for the first-ever Gryphon Performance Symposium on Saturday, August 8, 2026, at the University of Guelph, hosted by the Gryphon Strength and Conditioning Team.

This is a full-day event bringing together strength and conditioning professionals, sport coaches, clinicians, practitioners, students, and academics for advanced applied education and professional networking.

Attendees will gain insights from presentations on strength and conditioning, athletic therapy, physiotherapy, coaching, and sport science research, all focused on Athlete Care.

📅 Saturday, August 8, 2026
🕘 9 am - 5 pm
📍 Gryphon Performance Centre, GGAC, University of Guelph
Learn more: uoguel.ph/gps26

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Join us for the first-ever Gryphon Performance Symposium on Saturday, August 8, 2026, at the University of Guelph, hosted by the Gryphon Strength and Conditioning Team.

This is a full-day event bringing together strength and conditioning professionals, sport coaches, clinicians, practitioners, students, and academics for advanced applied education and professional networking.

Attendees will gain insights from presentations on strength and conditioning, athletic therapy, physiotherapy, coaching, and sport science research, all focused on Athlete Care.

📅 Saturday, August 8, 2026

🕘 9 am - 5 pm

📍 Gryphon Performance Centre, GGAC, University of Guelph

Learn more: uoguel.ph/gps26

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another incredible season with some of my favourite gals!

so proud of the hard work, resilience and dedication to each other. hard to argue getting treats for achieving rachel-aces or rachel-blocks. being part of this journey has been an honour 🫶🏼

you will always be my favourite group to bake for ❤️💛🖤🏐

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Some insight to Off-Season speed work with @gryphonmsoccer and @gryphonwsoccer led by S&C coach @justintmayo ⚽️📸

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Sharing some GPC love from our coaches to you this Valentine’s Day! 💕

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MONKEY IN THE MIDDLE 🏝️🐒

“Man! Sounds like their having fun over there”
- a dad next door hearing laughs and yelling

Not all agility drills need to be ✨drills✨

We’re BIG on games. Strategic play, reactive change of direction, and fun all thrown into a pot and this is what you get.
Athletes dropping, turning, reaching, and pushing in and out of different shapes and ranges of motion.

We have college, high school, and middle school athletes all competitive and against each other; laughing, sweating, having fun.

Here at the RULES:
4-8 athletes
All but one person has a cone (your island)
One person in the middle
Try to switch islands as fast as you can
+1 point for every switch
Person in the middle tried to get to an island
Move too slow, you’ll probably lose your island
3-4min games
Tally up how many “island jumps” at the end to decide the winner!

Cone Agility Drills
📉 easy to go through the motions
📉 fixed rules/distances
📉 lower mental and physical stimulus

Agility Games
📈 built-in competition = better engagement
📈 open concept demands strategy
📈 high mental & physical stimulus (more reactive)

S/O @justintmayo for the inspiration

#ForTheAthlete

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If I coached @djokernole here’s what i’d focus on 👇

I wouldn’t stretch him more… I’d make him stronger in his end ranges.

I’d build on top of the ranges he already has access too.

Here’s what I’d layer in 👇

1. Front splits - To help him own this position I would get him stronger in something like a Long lunge position and even add load to build real strength in that deep end range.

Adding in anything to strengthen his hip flexors would make a lot of sense. L-sits, Hanging leg raises, compression lifts, etc…

Dynamic flexibility drills like the Valslide loaded lunges shown in the video would be ideal for developing his range strength and carry over extremely well to the court. Shoutout @justintmayo for sharing this banger 🤝

2. Middle splits - To develop these further getting him strong in the Horse stance position would be a no brainer. Cossack squats would work well here. Then finally working on Active middle-split isometrics to build strength at length.

Side-lying adductor lifts + standing abductions to train the shortened range.

3. Back bridges - I am guessing he isn’t working on this position. The idea around exposing him to this would be to keep his spine and shoulders strong and healthy.

I’d get him on:
Double-arm bridges → single-arm → rotational variations.

This is the same shift we’re seeing with athletes like @yoshinobu__yamamoto . Less mass chasing, more mobility, elasticity, and strength at length.

What are your thoughts on this direction of training? Comment below
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#novakdjokovic #tennis #mobility #flexibility #stretching

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