- Bachelor of Arts Exercise Science
- Bachelor of Arts Criminal Justice
- Associate of Arts Police Studies
Coach Joe is no stranger to the fitness industry. Joe is a retired law enforcement officer for over twelve years in the State of Maryland. During that time he has instructed numerous officers in the art of officer survival during their police academy training. He began competing in sports and martial arts at an early age and trained with some of the most respected trainers and athletes in the country. In addition to placing first in numerous tournaments, he is a two time gold medalist in karate for kumite (fighting) in the Garden State Games (the New Jersey State Olympics). He also played varsity football and baseball in high school in a very demanding division that included nationally ranked schools. Joe ended his sports career playing college baseball until he graduated.
In October 2011, Joe competed in 2011 World Police and Fire Games in New York City in boxing, placing 4th in his division.
Head Strength and Conditioning Coach at St. Mary’s Ryken High School (2018- Present). Trains over 300 student athletes with leading in-season and off-season for male and female sport teams.
University of Maryland. Baltimore County (UMBC) 2017
Assisted UMBC Strength and Conditioning coach with leading warm-ups and training student athletes.
Assisted training all Division 1 Varsity sports including men’s and women’s basketball and lacrosse, men’s baseball softball, track and field, cross country, and volleyball.
Created strength, conditioning, and mobility workouts for injured and red shirt athletes.
Strength and conditioning coordinator| William Paterson University | 2010-2016
- Organized and developed all in-season and off-season training programs and also conducted various training sessions for this Division III hockey team, consisting of approximately 25 athletes.
- 5 SECHL Championships (2010,11,12,13, and 16)
- 6 National Championship Appearances
- 7 SECHL Championship Appearances
- 2 team members went on to play Professionally
Through the years I have also trained the following athletes:
1 World Record holder in Power Lifting
2 Female 1st Place WPFG Power Lifting Champions
1 dual State Record holder for Maryland and Virginia Male Power Lifting
1 Female Maryland State Record holder in Power Lifting
Since 2015, athletes I have trained have won over 15 Medals while competing on the IFA Power Lifting Team
2 Professional Athletes (one for the NFL, one who played professional Women’s Volleyball)
20 Collegiate Athletes in various sports competing in Divisions I,II and III
Over 100 high school student athletes attending WCAC schools to include Ryken, Dematha, St. Johns, and St. Francis High School, Leonardtown, Great Mills, Chopticon, and the Calvert County school system.
- Certified Football Preparation Specialist (CPPS)
- USA Weightlifting Sports Performance Coach
- CERTIFIED SPEED AND AGILITY COACH (CSAC)
- CrossFit Level 2 Trainer
- CrossFit Level 1 Trainer
- CrossFit Football
- CrossFit Powerlifting
- CrossFit Judges
WHAT’S YOUR BIGGEST CONTRIBUTION AS A COACH?
Being able to recognize weaknesses, understanding bio-mechanics, and how to make everyone be able to perform a movement to the best of their ability.
WHAT BROUGHT YOU TO COACHING?
To bring athletes to a whole new level they have never experienced before.
FAVORITE MOVEMENT OR WORKOUT?
LEAST FAVORITE MOVEMENT OR WORKOUT?
WHAT DO YOU LIKE TO DO OUTSIDE OF IRON FOUNDRY ATHLETICS?
Spending time with my family, working on house projects, and watching sports
ADVICE FOR SOMEONE STARTING OR WANTING TO START CROSSFIT OR EXERCISE?
Master the basics: Build Consistency and keep the Integrity of the movement... Then work on Intensity. AND, Listen to your coaches
FINISH WITH A JOKE.
I don’t know any; so I will end with a quote. Anyone can work hard for a day, a year. But it is the consistent hard work that gets results - Joe DeFranco