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Sean Smith

@spsmith11

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Owner/Sports Performance Coach @exceedspf
@nscaofficial - CSCS | @usa_weightlifting - USAW L1 | @precisionnutrition - PN1 | @mytpi - TPI L1

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𝗗𝗼𝗲𝘀 𝘆𝗼𝘂𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴?

Here’s the truth: rehab and performance shouldn’t be two separate worlds.

But in our industry, there’s often a gap between them.

Getting you out of pain is step one. Getting you back to 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘪𝘯𝘨 takes a different skill set:

🔹 Smart programming 🔹 Progressive overload 🔹 Training for YOUR sport (the SAID principle) 🔹 And most importantly: 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴

That’s what goes way beyond the traditional 3x10.

Knowing which qualities to train is the science. Coaching someone through it is the art.

The best way I’ve learned this isn’t from a weekend certification. It’s from years spent alongside great strength coaches, under the bar and coaching on the gym floor. Forever grateful for the mentors who shaped how I blend rehab and performance into one model.

𝗧𝗼 𝗺𝘆 𝗳𝗲𝗹𝗹𝗼𝘄 𝗣𝗧𝘀: find a local S&C coach and go spend time with them. It’ll change how you think about exercise prescription.

𝗧𝗼 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝗲𝗹𝘀𝗲: you deserve a PT who can take you from injured to stronger than before.

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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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Best possible outcome to our squad. All the work will pay off. Best wishes fellas! Look how far you’ve come.
#proday #exceedspf #exceedfam #football #hardwork #dedication

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Is better to sprint or to do plyometrics?
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Never mutually exclusive, both of these modalities of training can be used to improve force outputs at high speeds. There are many considerantions on how to combine both inside and atheltes training, depending on their needs and their sport. 1. Considering adding variability to their sport, providing complementary stimulus without running into monotony. 2. Understanding the anterior chain dominance of plyometrics and the contrary during sprinting. and 3. Understanding that the sport already provides similar actions, and in some cases adding more might not be a good strategy to increase performance, or mantain health.
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S/O to @exceedspf @shanedavs @spsmith11 for a good chunk of knowledge on Sprint training during my time with them.

@geordie_10 for the clip

#spaniardperformance #spaniardmethod #physicalpreparation #sportscience #sportsandphysicalactivity #sportsandexercise #sportsperformance #basketball #volleyball #training #verticaljump #injuries #sportsinjuries #injuryprevention #musclebuilding #sportsciences #healthsciences #exercise sciences #sports training #strengthtraining

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Congrats to the fellas on ending their tremendous high school careers. The journey starts now!

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calling baton rouge 🐯 official.

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⚡️Focused! 🥷🏽

#dl #football #sprints #speedwork #dynaspeed #musclelabsystem #boxing #sweetscience #boxingdrills #footwork #breathwork #mittwork #ninja #focused #fightfamily #exceedsportsperformance

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Yoga with these athletes.

Would you like this on the schedule?

#zennedout # #restore #yoga #yogaforatheletes

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Happy birthday to our favorite guy! #GaleSayersYear

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Prepping for acceleration work with the half-kneel start.

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Prepping for acceleration work: The A March allows us to zero in on the lower body mechanics for sprinting, focusing on knee lift and recovery.

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