VSP Spotlight – The Siena Boys…
This week’s VSP Spotlight shines on a group we like to call “The Siena Boys”! This group is composed of 4 dedicated athletes from the Siena University men’s lacrosse program. Conner Huffnagel, Ryan Vogel, Gavin Blenk, & Brandon Blenk have been some of our most consistent college athletes this past year at VSP. Consistent training volume + consistent training intensity has resulted in strength, power, & speed improvements for all 4 athletes.
Let’s dive into it…
What Did We Focus On With These Guys?
Our key performance goals:
• Full-body strength and power
• Acceleration capacity
• Top-end speed
• Aerobic capacity (conditioning)
Baseline Testing Metrics:
• Mid Thigh Pull Force Test – Strength Output
• Vertical Jump – Vertical Power
• Broad Jump – Horizontal Power
• 10-Yard Dash – Acceleration
• 40-Yard Dash – Max Velocity
What Improved?
Since the summer, each of these guys progressed differently, but as a unit, the gains were undeniable:
Strength/Force Output
• MTP: ↑ 33%
Power
• Vertical Jump: ↑ -3%
• Broad Jump: ↑ 4%
Speed
• 10-Yard Dash (Acceleration): ↑ -2%
• 40-Yard Dash (Max Velocity): ↑ -.14%
These results are a testament to the effort, consistency, and intensity these guys brought every single day.
Wait A Second…
Now, you might be thinking… The strength metrics are a massive improvement. But, some of these power improvements are so minimal… & some aren’t even improvements at all…
You may even be thinking… why would we even include these here when talking about improvements… Why would we highlight this… The reason?
BECAUSE THEY ARE!!!
Here’s why…
Lean Body Mass
Each of these guys needed to put on more lean body mass & boy have they… Sophomore Ryan Vogel even put on 20 LBS of lean mass going from 170 LBS in July 2025 to 190 LBS in January 2026.
By prioritizing their nutrition, eating in a caloric surplus, & increasing their protein intake, each guy successfully added more lean body mass to their frame between getting to us in the summer & leaving us in the winter.
Now, How Does That Relate To Speed & Power?
When an athlete gains lean muscle mass, obviously they are now required to move more mass. This requires more power. Therefore, when having guys who are looking to get heavier we are trying to maintain their distances on their jumps & times on their sprints as best as possible & limit them to minor decreases if necessary.
At the end of the day, you need to look at the athlete you have in front of you and assess what they need most. Is it an extra 3 inches on a broad jump? The difference between a 4.5 & 4.6 40 YD Dash? Or is it 5-15 LBS of lean muscle mass?
For these boys, it was about increasing their muscle mass, increasing their strength, & maintaining their power & speed. That’s exactly what we did…
What’s Next?
Coming off a 2025 MAC championship, the boys look to embark on a journey to become back to back champs. They are going to take the hard work & improvements they have made this off-season & pre-season & hopefully transform them into positive on field outcomes, performances, & potentially another championship.
We are super excited to see this group on the field this season!
Keep it up boys!
Written By:
Jake Lebovitch – Assistant Director of Performance & Content Manager