Jon Suppelsa

Assistant Strength and Conditioning Coach at SUNY-Cortland || Canton High School (MI), Albion College and Eastern Illinois University Alum

[Jon Suppelsa @JonSuppelsa]

Everyday you will be thrown into the fire.

If there is iron and steel in you, then you will be forged, like a sword.

If not, you will heat up and dissipate, like a marshmallow.

[Bill Sheridan @Coach_Sheridan]

Be principled, not inflexible.

[Joey Heron CSCS @JoeyheronCSCS]

If you’re interested in the physiology reasoning behind all these complexes we do, listen to this podcast with ⁦@CoachRGarner⁩

https://t.co/s4N8TymJ4J

[Logan Neff @CoachNeff_]

We put a lot of emphasis on the sumo deadlift due to its contributions to starting strength, hip/adductor strength/health and as well as carry over to jumping/sprinting

[Jon Suppelsa @JonSuppelsa]

TRAINING / SQUATOBER, 2025:

Barbell Back Squat
550 ➡️ 585

Extremely fun program this year, probably the most challenging version I went through so far. Once more, thank you @Aaron_Ausmus and Pen and Paper Strength App for the almighty Squatober program.

TRAIN.

[Kevin Saunders @kevinsaunders55]

A wise coach once said, "If you have to beg them to play, you will have to beg them to stay." You don't beg a Wolf to hunt... The Standard is the standard.

[Ross Garner @CoachRGarner]

Eat with a purpose.

[Effingham Hearts Athletics @heartsathletics]

SENIOR NIGHT!!
Team: Soccer
Event: Charleston High School
When: 10/09/2025 at 4:30 pm (JV plays first)
Where: Effingham High School (WSB Stadium)
**Senior recognition will take place immediately following the JV game.

[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

[Alex Wallner @byalexwallner]

Football: Effingham at Mahomet

[Effingham Football @Hearts_Football]

Game Day!! Let’s Roll!!

[Effingham Hearts Athletics @heartsathletics]

Team: Football (Boys Varsity)
Event: Mahomet-Seymour High School
When: 10/03/2025 at 7:00 pm
Where: Mahomet-Seymour High School

[Effingham Hearts Athletics @heartsathletics]

Team: Soccer
Event: Mt Zion High School
When: 10/02/2025 at 4:30 pm
Where: Effingham High School (WSB Stadium)

[Effingham Hearts Athletics @heartsathletics]

Team: Soccer
Event: Mattoon High School
When: 9/30/2025 at 5:00 pm
Where: Mattoon High School

[Effingham Hearts Athletics @heartsathletics]

Back to Back Champions for the first time in 25+ years!!

[Effingham Hearts Athletics @heartsathletics]

Team: Football
Event: Taylorville High School
When: 9/26/2025 at 7:00 pm
Where: Effingham High School (WSB Stadium)

[Effingham Football @Hearts_Football]

Homecoming Game Day!! Let’s Roll!!

[Alex Wallner @byalexwallner]

Effingham over Charleston, 51-35. Final.

EHS (3-1, 1-0 Apollo Conference)

[Effingham Football @Hearts_Football]

Game Day!! Let’s Roll!!

[Alex Wallner @byalexwallner]

FINAL: Effingham (2-1) def. Breese (Mater Dei) (0-3), 24-14.

[Effingham Football @Hearts_Football]

Military Appreciation Game Day!!!
Let’s Roll!!!