St John Athletics

Athletic development for track and field · Grades 6 to 12

Build the athlete. The events follow.

I'm Ian St John, a Division II multi-event athlete. I train middle and high school athletes to get faster, stronger and more explosive, so they're ready for the next level in whatever event they run, jump or throw.

Book a free intro session See how I train
NCAA Division II athlete Multi-event specialist Beginners welcome
Same base, different emphasis

Top speed and elastic power lead the plan. Hamstring strength and mobility keep fast athletes healthy.

1
Speed
Highest
2
Power
Highest
3
Strength
High
4
Coordination
High
5
Endurance
Lower
6
Mobility
High
Sample emphasis. Your plan is built from your event, your age and where you are in the season.

Who I train

Built for aspiring athletes

Each age group trains differently. Younger athletes learn how to move well. Older athletes build the speed and power that show up in their results.

Middle school

Learn to run, jump and move well, try new things, and build a base that makes every event easier later.

  • Running, jumping and throwing fundamentals
  • Games and drills that keep practice fun
  • Light strength work with body weight and bands

45 min · 1 to 2 sessions per week

High school

Get faster, more explosive and harder to injure, with a plan that fits around your team's practices and meets.

  • Speed, power and strength training for your event type
  • Plan timed to your meet schedule
  • Regular testing so you can see the gains

60 min · 2 to 3 sessions per week

College bound

Juniors and seniors who want to compete in college. I compete at the Division II level and can show you what the next step takes.

  • Athletic targets to aim for
  • A walkthrough of how recruiting works
  • Help with your highlight video and your first email to a coach

60 min · private or small group

What I train

Six abilities, one athlete

Your event coach teaches your event. I build the athlete underneath it. The same six abilities appear in every plan, and the mix changes with your event, your age and your season.

Acceleration · Top speed

Speed

Sprint mechanics, starts and the sharpness to move fast. Short, quick efforts with full rest.

Jumps · Bounds · Med ball

Power

Exercises that teach the body to produce force fast, which carries into every jump, throw and sprint.

Gym and body weight

Strength

Squats, hinges, pushes and pulls, scaled by age. Heavier lifts are added when form and growth allow.

Agility · Balance · Rhythm

Coordination

Footwork, skipping patterns and body control. The skills that make new movements easier to learn.

Work capacity

Endurance

Conditioning that lets you repeat efforts, finish strong and recover between rounds and meets.

Durability

Mobility

Hips, ankles and shoulders that move through full range, plus the prep work that keeps athletes healthy.

I work alongside your coach. I don't replace event coaching. Your school or club coach handles technique for your event, and I make sure your body can do what that technique asks.

The training year

Peak when it counts

A season has phases, and each one has a job. We plan backward from your championship meet so you arrive fresh and fast.

Off-season

Build the base

General strength, movement quality and fitness. Volume is high and intensity is moderate.

Pre-season

Sharpen

More speed and power work, and drills that carry into your event. Weights get heavier and sessions get shorter.

In-season

Compete

Lower volume, high quality. We train around your meets and adjust based on how you feel and perform.

Championships

Peak and reset

A short taper into your biggest meet, then real rest before the next cycle starts.

What we track

Numbers, not guesses

Every athlete gets a simple progress sheet. Parents and athletes can see what is improving and what needs work.

Speed

Sprint tests

A short timed sprint, repeated every few weeks under the same conditions.

Power

Jump and throw tests

Standing broad jump, vertical jump and a medicine ball throw. Easy to measure, hard to fake.

Meets

Your marks

Times, heights and distances from your meets, logged next to our test numbers so the link is clear.

Habits

Attendance and rest

Sessions completed and a weekly check on sleep and soreness, so we catch overload early.

Ian St John in his red track uniform and spikes on the track

Your coach

Hi, I'm Ian St John

I compete in the multi-events at the NCAA Division II level. Training for many events at once taught me how speed, power and strength carry across everything an athlete does on a track or field.

I train middle and high school athletes because the gap between where you are and the next level is smaller than it looks. It closes with consistent work on the right abilities, guided by someone who has been through it recently.

You'll always know what we're working on and why. If an athlete is stuck, we change the plan.

  • NCAA Division II athlete
  • Multi-event specialist
  • Speed · Power · Strength
Train with Ian

Pricing

Pick your lane

Start with a free session, then choose the format that fits your athlete's schedule. These are sample prices.

Intro session

Free / 30 min

Meet me, try a few drills, and leave with a clear plan for the first month.

  • Goals conversation
  • Movement and speed check
  • No commitment

Small group

$30 / session

Coached training with up to five other athletes of a similar age and level.

  • Grouped by age and experience
  • Max 6 athletes
  • Progress sheet each month

Private

$40 / session

One athlete, one coach, and a plan built around their event and goals.

  • 60-minute sessions
  • Video review of movement
  • Packs of 10 save 10%

Remote plan

$70 / month

A weekly program to follow at your school or home gym, with video feedback from me.

  • Written weekly training plan
  • Video form checks
  • Message me between check-ins

Sessions can be rescheduled with 24 hours' notice. Families training more than one athlete get a sibling rate; ask when you book.

Questions from parents and athletes

Before you book

Do you coach my athlete's event?

I don't teach event technique. Your school or club coach does that. I train the speed, power, strength and movement quality that make every event better, and I shape the plan around what your event demands.

Is my middle schooler too young to train?

No. Middle school athletes train to move well, not to lift heavy. Sessions use games, body weight, bands and light medicine balls, and every drill is chosen for their age.

Does my athlete need to run track?

The plan is built for track and field, but athletes from other sports are welcome. The abilities are the same, and I adjust the emphasis for what your sport needs.

How do you keep young athletes safe?

Technique comes before load. Athletes who are still growing do not do maximum lifts, volume goes up slowly, and we stop and adjust if something hurts. If an injury needs a doctor, I'll say so.

Can we train alongside school practice?

Yes. I plan around your team's practices and meets so your athlete doesn't get overloaded. If your coach has a plan, I'll work with it.

Can you help my athlete get recruited?

I can explain how college recruiting works, help set realistic targets, and review a highlight video and email to coaches. I can't promise a roster spot, because that depends on marks, grades and fit.

Where do sessions happen?

Sessions run at a local track, field and weight room. I share the exact location when you book your free intro session.

Book your intro

Start with a free session

Parents, fill this out for your athlete. I reply within one business day with times to choose from.

Training hoursWeekdays 4pm–8pm · Sat 8am–1pm

Only a first name is needed for your athlete.