Shawn Powell

Director of Sports Performance at Cannon School. Views are my own.

[Shawn Powell @CoachPowell14]

Love this! Those kids and coaches are really fortunate to have you.

[Tony Villani @Tony_Villani_]

I have literally dived head first into HS Strength and Conditioning! Why?
1) I love helping kids
2) I respect good coaches who care
3) I 100% believe in education and life over sports
4) IT ALLOWS ME FIRST HAND EXPERIENCE IF I WANT TO "TEACH" HS COACHES HOW TO "COACH" ATHLETES.

[Shawn Powell @CoachPowell14]

I wish I had studied Tony’s game speed protocol 15 years earlier. This can be used for training youth all the way to the professional level.

[Tony Villani @Tony_Villani_]

Just got done spending a day with a top NFL Franchise with one of the best winning records this decade. Met as high up as GM and everyone from scouting and strength and conditioning. Not that I long for re affirmation of XPE Game Speed, but it was amazing feedback to hear!

[Shawn Powell @CoachPowell14]

Congrats Marcus! Well deserved and keep working. Proud of you.

[3🌟 Marcus Sales @MarcusSalesJr]

Extremely blessed and excited to announce my commitment to Ohio University 🟢⚪️‼️#OUOhYea

@OhioFootball @CannonCougarsFB @Coach_Birch @CoryHeflin2 @DIAMONDdavelee @CoachLangsdorf @CoachJohnHauser @CoachIzzy1 @ChadSimmons_ @On3 @247recruiting

[Tony Villani @Tony_Villani_]

All sounds so familiar. Love it! I hope everyone that had followe me understands all of this.

[ᴛʀᴀᴠɪꜱ ᴡᴇʙʙ @Coach_TWebb]

Saying it again for anyone who’s listening …

SPORT SPECIFIC DOESNT EXIST IN THE WEIGHTROOM!

Skill is specific, energy systems are specific.

The weight room is a means to build strength, power, and hypertrophy.

All of which EVERY ATHLETE needs.

[Nate Jones @resilient_sc]

The LA RAMS are executing the basics like savages.

This is what real training looks like, whether you like it or not. Not a mini band ladder tennis ball obstacle course.

[Shawn Powell @CoachPowell14]

100%

[ᴛʀᴀᴠɪꜱ ᴡᴇʙʙ @Coach_TWebb]

An epidemic in the field.

[Lee Taft @leetaft]

Principle 11: Train Speed, When Training Speed.

Speed & conditioning both matter, but they aren’t the same.

If goal is speed, athletes need high-quality reps, max output, & enough rest to repeat it. Too little rest = conditioning.

Train w/ intention.

https://t.co/2IwqZHbwyw

[ᴛʀᴀᴠɪꜱ ᴡᴇʙʙ @Coach_TWebb]

Stop it with the “I don’t want to be sore,” and the “my coach said …”

It is my job to make sure you are prepared to perform.

This is a result of people in positions with zero clue

[Adam Breneman @AdamBreneman81]

Curt Cignetti revealed what he learned from the greatest coach in college football history in 33 seconds ⬇️

[Shawn Powell @CoachPowell14]

Cannon School will be hiring its next Assistant S&C Coach/RTP Coordinator. Please go to https://t.co/5wjU8NpoSY to apply. Reach out to Shawn Powell at [email protected] with any questions.

[Pat Basil @pbasilstrength]

I've tried all the "advanced" methods you can think of:

- Bands & Chains
- Specialty Bars
- Triphasic
- Clusters
- Squat 5x/week
etc

The best method for 99% of the athletes you'll work with is just progressive overload each week and consistency

Attack the boring

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

✅ Protein is JUST as important for female athletes as it is for males.
In fact, female athletes often face unique challenges (like under-fueling, iron loss, and hormonal fluctuations) that make adequate protein even more critical for:

💪 Muscle recovery and repair

⚽ Performance and strength gains

🧠 Mental focus and energy

🔄 Hormonal balance and metabolism

🩸 Bone health (especially with estrogen playing a role in calcium metabolism)

If you're a 5'10 165 lb. female athlete that trains 6x/week in season to maintain your weight and strength you're going to need a minimum of :
⚡350-400 g carbs
⚡️140-160 g protein
⚡️60-70 g fat
⚡> 2,500 kcal

How you build your meals and snacks to support these energy needs must be done by a registered dietitian or sports nutritionist.

https://t.co/R57zWaXXvR

[Darrenn Clark @ClarkDarrenn]

Great visit at JMU for L. Thanks to Coach Napier and the staff for a great time! @_landenclark

[Shawn Powell @CoachPowell14]

Truth! Love this!

[Ross Garner @CoachRGarner]

Volleyball player, “Coach, are we doing the same stuff football is doing?”

“Yes”

Football player, “Coach are we doing the same stuff volleyball is doing?”

“Yes”

80% of a high school athletes performance program is the same, the other 20% is to create extra buy-in

[Mark Hoover @MarkHoover71]

“Our jobs as strength and conditioning coaches isn’t to get them to be better or lift more in the clean, squat, bench and deadlift. Our job is to make sure the athletes are healthy, available and able to physically perform in the sport. Let that drive your decisions”
@Dr_JustinLima
Notice he didn’t say “don’t do..” or “I never do”…he is saying be a professional and evaluate what moves the needle for your athletes. Letting a chase of some 1RM at the expense of developing other qualities is lazy coaching.

[Ross Garner @CoachRGarner]

Building a HS S&C program requires

1. Coaches support S&C verbally/with actions to get kids bought in. If coaches don't want S&C most kids won't either

2. Scheduling to get athletes in classes. Ex. Specific sport classes or athlete vs gen pop periods. Big difference in set up

[Pat Basil @pbasilstrength]

There are zero “must do” exercises

Just train that movement another way

Back Squat = Bilateral Lower Strength
- Front Squat
- Trap Bar
- Deadlift

Clean = Explosive Strength
- Jumps
- Throws
- Sprints

Bench = Upper Body Strength
- Overhead Press
- Dumbbell Press
- Push Ups

[Missy Mitchell-McBeth @missyMmcbeth]

Your volleyball strength and conditioning program is holding you back.

Here’s why:

Volleyball demands HIGH OUTPUTS:
-Fast swings
-Explosive jumps
-Fast changes of direction

But you’re only training using SMALL INPUTS. Here’s what those small inputs can look like:

-Avoiding heavy lifting in favor of 3x10
-Light band work as a panacea for shoulder health
-Skipping foundational strength in favor of “sport specific” exercises with minimal load
-Filling rest days with junk reps in the gym

[Mitch Jeter @mitch_jeter]

Ready for an opportunity