Strength & Conditioning

Core Values
  • Excellence

    • To be the best person, teammate, & program you can be. First, we will be the best then we will be first. Treat others as Christ would treat them.

  • Respect

    • We treat everyone & thing we come in contact with, with the upmost levels of respect. Treat others as you would like to be treated & things the way you would want your possessions treated.

  • Accountability

    • We will be willing to accept the responsibility of being held to the highest standards as an individual & group. 

  • Performance

    • We will execute all tasks assigned with maximum effort, focus, and passion. We will get the job done!

Training Philosophy
  1. Do No Harm – This is accomplished by following a properly organized, physiological appropriate, scientifically sound, athlete-centered comprehensive strength & conditioning program. The student we work with are someone’s child, this is at the for front of all our decisions.

  2. Move Well – This is addressed in 2 ways. First, we assess our athlete’s with our version of a movement screen. In the screen we evaluate the weaknesses of our athletes and then provide a program to aid in minimizing those weaknesses. The second way we address this tenant is through our technical progressions programs. Within this program, we stress Quality Over Quantity. Technical efficiency in both strength & movement exercises is crucial to success. Regressions, variations, and modifications are all implemented appropriately.

  3. Move Strong – This is accomplished with the implementation of our training levels system. In this program we prescribe a training age appropriate strength training protocol for each athlete. The application of proper training stimulus at the proper training age allows for optimal strength development.

  4. Move Fast – This tenant applies to both strength & movement exercises. Once technical proficiency is achieved then attention is directed towards performing all movements as fast as possible. In the weight room this is achieved with the usage of velocity based training tools. Outside the weight room this is addressed within our speed program.
Strength & Conditioning Staff

Head Strength & Conditioning Coach & Physical Education Teacher / Physical Education Department Chair
Tobias J. Jacobi

  • Beginning his 7 Years at Strong Rock Christian School
  • 20 Years of Strength & Conditioning Coaching experience at both the College, High, & Middle School levels
  • 2018 NHSSCA National Strength Coach of the Year
  • Finalist for 2017 NSCA National High School Strength Coach of the Year
  • NHSSCA Southeast Regional Board Member 2020 – current
  • NHSSCA Georgia State Director 2016 – 2019
  • NHSSCA Editor of Print & Video Content
  • Certified Strength & Conditioning Specialist by the NSCA with distinction
  • Certified Sports Performance Coach by the USAW
  • Certified Level 1 Coach by the USAT&F
  • Certified Level 1 Coach by the Titleist Performance Institute
  • Certified in Safety & First Aid, CPR, and AED
  • BS in Physical Education, minor in health from Cumberland University
  • 4 Year member of the Cumberland University Football Team
  • Coached at the following Universities: East Carolina, Charleston Southern, Kent State, Western Carolina, Elon, UNC-Chapel Hill, Cumberland
  • Featured on 9 different Strength & Conditioning podcasts
  • Authored articles that have been published on elitefts.com, strengthperformancedaily.com, iyca.org, americanfootballmonthly.com, trainheroic.com, and NHSSCA.us websites
  • Presented at 31 different state, regional, and national conferences / clinics
  • Has worked or assisted with 18 different team championships at either the collegiate or high school level in various sports
  • Has worked with 32 teams that have earned a berth in the GHSA postseason in various sports

Assistant Strength & Conditioning Coach / Head Volleyball Coach & Assistant Track & Field Coach / Physical Education Teacher

Emily Mayer

  • Beginning 2nd Year at Strong Rock Christian School
  • 6 ½ years of Strength & Conditioning Coaching experience at the High School, Middle School, and Elementary School levels
  • 5 years of Volleyball coaching experience between North Florida Christian School, Tallahassee Volleyball Academy, Titus Sports Academy, and Wakulla High School
  • In 2018 assisted with the with the Wakulla Volleyball Team that earned a sweet 16 berth in the FHSAA state play-offs
  • Graduated with a B.S. in Family and Child Sciences with a Specialization in Psychology, Magna Cum Laude from Florida State University
  • Certified Strength & Conditioning Specialist by the NSCA
  • Certified in Safety & First Aid, CPR, and AED
  • Certified USA Volleyball Sports Safe
  • Certified USA Volleyball Indoor Impact
  • Member of the National High School Strength Coaches Association
  • Played volleyball for Clearwater Christian College
  • 2013 NCCAA Division 2 Regional Tournament 1st Team All-Conference
  • 2013 NCCAA National Tournament 1st Team All-American
  • Member of the 2013 Volleyball NCCAA Division 2 National Champions

Assistant Strength & Conditioning Coach / Assistant Football Coach & Assistant Track & Field Coach / Physical Education Teacher

Shelton Gaffney

  • Beginning 1st Year at Strong Rock Christian School
  • 13 years of Strength & Conditioning at the College level & Private sector
  • Graduated with a B.S. in Sports Management with a concentration in Exercise Science and Fitness Management from Western Carolina University
  • Earned a M.S. in Kinesiology from the University of Tennessee
  • Certified Strength & Conditioning Specialist by the NSCA
  • Certified Level 2 Coach by the USAW
  • Certified Level 1 Coach by the USAT&F
  • Certified Level 1 Coach in Reflexive Performance Reset
  • Certified in Safety & First Aid, CPR, and AED
  • Certified “Bod Pod” Operator
  • 4 Year member of the Western Carolina University Football Team
  • Coached at the following Universities: Colorado State, High Point, Temple, Tennessee, & Western Carolina
Fieldhouse Weight Room
Stadium Weight Room
Strength & Conditioning All-Americans
NSCA Strength & Conditioning All-Americans

2020

– Saralyn Green (Basketball and Track & Field)
 
– Emma Garmon (Softball and Track & Field)
 
– Trevor Borom (Cross Country, Wrestling, & Soccer)
 
– Ethan Roberts (Cross Country & Baseball)

2018

– Trey Donaldson (Football, Basketball, and Soccer)
 
– Danielle Goodine (Softball, Basketball, and Track)

2017

– AC Box (Softball, Basketball, Soccer, and Track)
 
– Seth Thompson (Football, Wrestling, and Track)

2016

– Matthew Postin (Football)

2015

– Sydney Force (Volleyball, Basketball, and Track)
 
– Bryce Cardin (Football)

NHSSCA All-Americans

2019

– Demetrius Knight (Football, Basketball, and Track)

NSCA Strength of America Award

National Strength & Conditioning Association Strength of America
Award Winner 2017-2020

The National Strength and Conditioning Association is dedicated to ensuring the safety of young athletes through the education and promotion of best-practices when training on the field and in the weight room. The NSCA is affiliated with the President’s Council on Fitness, Sports & Nutrition to grant the Strength of America Award™, reaching out to high schools around the world to teach, implement, and encourage safe and effective strength and conditioning programs.The Strength of America Award is presented by the National Strength and Conditioning Association in conjunction with the President’s Council on Fitness, Sports and Nutrition.