Jon Suppelsa

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.

Be principled, not inflexible.

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

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

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.

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.

Eat with a purpose.

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.

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

Football: Effingham at Mahomet

Game Day!! Let’s Roll!!

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

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

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

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

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

Homecoming Game Day!! Let’s Roll!!

Effingham over Charleston, 51-35. Final. EHS (3-1, 1-0 Apollo Conference)

Game Day!! Let’s Roll!!

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

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