Coach Knox is a new addition to the Royals family as the Strength & Conditioning Coach and is excited to enhance the performance needs of our sports teams. He comes with a wide variety of experiences and knowledge. He received his Master's in Kinesiology: Sport & Exercise Science from the U of MN-Twin Cities alongside being a Personal Trainer/Strength Coach with certifications from NSCA CPT, CSCS, Precision Nutrition, USA Weightlifting, and is a USA Powerlifting member. 

As for coaching experience, Coach Knox has been involved as a head or assistant coach at St. Paul Johnson Sr. HS for Football, Gymnastics, and Track & Field on & off from 1998-2023. Yes, he was coaching while still being in high school! He's currently the owner of Knox Performance, a training studio specializing in one-on-one, Small Group & Virtual Training helping clients look better, feel better and perform better. Knox's prior strength coaching roles were with Breakaway Hockey Academy in Chaska as the Head S&C and as an Asst. Strength Coach for the MN Vikings Cheerleaders in addition to training with Life Time Fitness.

Coach Knox lives in Woodbury with his wife, Andrea, of 25 years and are beginning their empty-nester stage. They have 2 sons, Jeremiah (23) and Elijah (20). Knox's current hobby (more of an addiction) when he's not coaching/training is playing golf...almost daily!

The winter lifting program will run November 10, 2025 - March 6, 2026. 

There is not a fee charged to train during the school year. 

Use of the weight room is encouraged for all student-athletes under the direction of the Strength Coach. Students wishing to train by themselves should use a paid facility of their choice off campus. 

Registration is open.  All off season participants must register. Registration link.

Winter sports and football have separate in season training dates and times for the winter. 

Days and times available for off season training with Coach Knox:

Tuesday 3:30-4:30 PM - any off season group

Wednesday 7-8 AM - Girls Only training group

Thursday 3:30 - 4:30 PM - any off season group

Friday 3:30 - 4:30 PM - any off season group. 

The fall lifting sessions will run Sept 2 - November 7. There will not be training sessions on October 16, 17 or November 4. 

There is not a fee charged to train during the school year. 

Use of the weight room is encouraged for all student-athletes under the direction of the Strength Coach. Students wishing to train by themselves should use a paid facility of their choice off campus. 

Registration is open.  All off season participants must register. Registration link.

Football, Girls Swim and Dive and Volleyball have separate in season training dates and times for the fall.

Days and Times available for off season training with Coach Knox:

Tuesdays

• 7-8 AM
• 3:30-4:30 PM Girls Training Group

Thursdays

• 7-8 AM
• 3:30-4:30 PM Girls Training Group

Fridays

• 3:30-4:30 PM 

Royals Power and Speed

The benefits of strength conditioning, speed and agility training are important for high school student-athletes. As students progress to competing at the varsity level, proper weight, speed and agility training gives our student-athletes an edge in competition.  The Royal Power and Speed Training is intended to improve overall athleticism for our student-athletes.  Some of the benefits of weight, speed and agility training include: improved strength, explosiveness,  competitiveness, flexibility, prevents injury, builds team camaraderie and teaches important healthy exercise skill for longevity. 

Woodbury High School Activities Department provides strength and conditioning programs during the summer and school year.

During the school year, Strength and Conditioning is provided to student-athletes free of charge to in and out of season student-athletes.  The weight room is only open under the supervision of a Strength Coach. Individual students are not allowed to use the weight room without a coach present.

In season coaches have priority scheduling.  All in-season coaches have been asked if they would like to schedule a time for training. Out of season sports are secondary. 

Summer Strength and Conditioning will be led by the Royal Power and Speed Program.  Summer programming does cost an individual fee.  Information for summer programming is posted in April. Summer training is 3-4 days a week depending on the training group.

About 

The Royals Strength & Conditioning Staff is always working hard to better help our athletes' reach their full potential in sports performance. We expect excellence on the field and in the weight room, as well as off the field, in the classroom and community. Helping athletes realize their full potential athletically, while also pushing them to achieve their goals academically is our goal.

Mission

The mission of Royals S&C is to enhance the performance of our student-athletes using scientifically proven and time tested training methods. Along with performance enhancement, decreasing the risk of injury is our top priority. Our Coaches design and implement year round strength, speed, agility, conditioning and injury prevention programs for all varsity sports.

Philosophy

Royals S&C believes in determination, sacrifice, attention to detail, passion, team spirit, and good old-fashioned hard work. We believe that each athlete is an individual, therefore we will not treat every athlete the same. We will treat Royal student-athletes the way they deserve and earn to be treated. We believe that personal greatness is measured against one’s own potential, not against someone else on the team or elsewhere. We believe that when excellence becomes tradition, greatness has no limits.

“Today I will do what others won't, so tomorrow I can accomplish what others can't.”

– Jerry Rice

STUDENT ATHLETE RESOURCES