March 1

Tomorrow we will meet at the freshman building parking lot, practice will begin at 3pm so please be on time and remember layers. The temperature has risen but it will begin to drop before tomorrow's practice is over as Tuesday will be in the thirties. Please see information below in regards to COVID protocol for this season

• Must wear a mask/face covering at all times, with the exception of the core portion of their conditioning session where maximum effort will take place.  

• Each athlete should bring their own water; enough to last the entire practice (16oz minimum). No sharing or waterfalling

• It is recommended that you SHOWER ASAP once you arrive home from work-outs. 

• If an athlete does not pass the pre-screening they will be sent home. 

• If an athlete tests positive for COVID 19, their entire group will be shut down for a minimum of 14 days, and a physician clearance must be presented upon return. 

• ALL athletes must be picked up after training, and cannot leave in groups and/or Carpool. 

• NO MASK - YOU WILL BE SENT HOME. 

***Please note that the actual temperature reading taken before practice will be the temperature reading that counts...there will be no EXCEPTIONS!

It is imperative that you all follow the items above and instructions given at practice as caution must be taken daily. Please stay home and email runningmounties@gmail.com if;

• You are sick

• Show symptoms of being sick

• Have been exposed to COVID 19

• Have been around someone who has been exposed to COVID 19

• Have a temperature of 100.4 or higher

• Or answers yes to any of the pre screening questions

ALL OF THESE ITEMS ARE IN PLACE FOR THE SAFETY OF ALL ATHLETES. YOUR HEALTH & SAFETY (AS WELL AS YOUR TEAMMATES) IS MORE IMPORTANT THAN YOU ATTENDING A WORKOUT SESSION.

 

Saturday Workout

For all who showed up good job on a great first day of in person practice yesterday; for those of you who couldn't make it we look forward to seeing you next week. Athletes, you will be a bit sore today and that is perfectly normal use the weekend  to do the workouts below and recover. 

Saturday:

Warm up: 

1) 20 Jumping Jacks

2) Myrtl Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

Take 2 minutes rest then do the items below on the Nike app.

1. Quick fix mobility
2. Cut to the core
3. Runner Stability
4. Runner Flexibility

Sunday: https://youtu.be/wqkeH2jMLt0 

Practice Info.

We will meet as a team at 3pm in the parking lot of the freshman building (North Fullerton ave) on Friday February 26th. Only athletes listed on the posted roster will be allowed at practice, if you are not on the roster you are not allowed at practice. All athletes must have the daily screening google form (linked to the right) filled out before 1pm the day of practice. If it is not filled out you will not be able to practice and if you check yes for any of the symptoms you are not allowed to come to practice (be honest as this affects the whole team). 

Even though the temp will be in the 40's you should still wear layers and layers shouldn't be shed until advised to do so from the coaching staff. Please coordinate your rides accordingly as athletes must be off of school property as soon as practice is over.

Week of February 22nd

An update roster as been posted and athletes workouts for this week are posted below. Please continue to check here during the week as we are monitoring the districts facilities with the change of weather. We understand the want/need to get out of the house and practice however, our number one priority is the safety of the athletes.

Monday: Complete the circuit below three times; each exercise should be done for 30 seconds with 15 seconds rest between each exercise, once you finish the circuit take a 2 minute break and start again. 

Squats
Plank
Squats
Push ups
Crunches
Push ups
Calf raises
Calf raises (toes pointed in)
Calf raises (toes pointed out)
Mountain climbers
Alternating lunges 

Do this on Tuesday, Wednesday and Friday

(on thursday athletes should go for an easy 20 min run or walk and stretch)

 

A. Warm Up

• 8 minute run

• Jumping Jacks and Squats

• 2 sets of 30 secs each exercise

• followed by light stretching

 

B. Sprints 

• 4 house lengths (FAST)

• 2 minutes rest

• 6 Reps

 

C. Conditioning. (different item each day)

• 2 sets of 6 x 30 second sprint with 90 second slow jog or skip ( 4 min rest between sets) 

• 6 x 2/1/15 = (2 minute jog / 1 minute stride / 15 fast sprint)

• 2 sets of 6 hill sprints (walk back rest between reps, 5mins rest between sets)

 

E. Cooldown (pick one and stretch after)

• 10 minute run

• 2 minutes of continuous jumping jacks

• Myrtl routine  

Week of February 15th

Below you will find the workouts for this week, we are still monitoring the weather as well as the condition of district outdoor facilities. Please continue to check here for updates, also if you plan on doing a spring sport registration is now open so please get it done as soon as possible so you can be cleared on the first day of spring.

 Monday:

1. Runner warm up
2. Glute and hip strength 
3. Glutes and glory
4. Glutes to the max
5. Runner flexibility 

Tuesday: 

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

Wednesday: 

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

Workout:

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Cut to the core

• Runner Flexibility

Thursday: Myrtl Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

1. Runner warm-up
2. Glute and hip strength 
3. Up for Speed
4. Runner Flexibility

Friday

1. Full-body ignition
2. Pace Breaker
3. Quick-hit abs
4. Peaks and valleys
5. Runner stability
6. Runner Flexibility 

Saturday: Myrtl Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

Nike App:

• Cut to the core

• runner stability

• runner flexibility

Week of February 8th

The workouts for this week are listed below. We would like all athletes to download the Nike training club app as we will utilize it for home workouts through the season. Once you download the app there is a workout tab at the bottom, when you click that there is a browse tab at the top once you click that a search bar will appear and this is where you will look up the workouts prescribed. 

Also, under 2020-21 we have placed the letter from the athletic department in regards to spring sports registration; which opens tomorrow February 8th and closes on March 12th.

Monday:

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

Workout:

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Cut to the core

• Runner Flexibility

Tuesday:

Nike App:

• Runner Warm Up

• Lean FIt Benchmark

• Quick hit abs

• 5 minute plank finisher

• Runner Flexibility

Wednesday:
Warm Up: Runner Warm up on Nike app Workout: Interval work

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Thursday:

Nike App:

• Runner Warm Up

• Athletic Core

• Runner Strength & Balance

• Runner Stability

• Runner Cooldown

Friday: Myrtle Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

Nike App:

• Cut to the core

• runner stability

• runner flexibility

Saturday: Off

Meeting/Workouts

For those that were able, thank you for taking the time out this evening for the zoom meeting. As stated during the meeting please save this page and check daily as we will be posting updates and information here daily. For those who were unable to make the meeting please utilize the parent info. sheet linked to the right.

As of now we will not meet in person due to the track being completely covered and the temperature. However, as things move forward we will keep you posted. As with many things right now this will not be a regular season but we will do our best to do right by the student athletes. Home workouts for the rest of the week have been posted below. Next week's workouts (and hopefully updates) will be posted by Sunday evening.

Thursday

Warm-up: 2 sets of Jumping Jacks for 1 minute (30 seconds rest between sets)

Workout: 5 sets of the circuit below

- Crunches: 20 reps 

- Push ups - 5 to 10 reps 

- Crunches - 20 reps  

- Plank - 60 seconds 

- Squats - 30 seconds

2 minute break 

Cool down: 2 x 1 minute Jumping Jacks (30 seconds rest between sets)

Friday

Warmup: Do 50 jumping jacks, 5 pushups and 20 squats repeat the non-stop cycle 2 times.

Workout: (copy and paste link) https://youtu.be/wqkeH2jMLt0

Saturday:

Circuit 1: Jumping jacks, squats and planks

• Each exercise for 30 seconds.

• Repeat for three sets.

Circuit 2: Squats, Push ups, Forward Lunges

• Perform 20 Squats, 10 Push ups and 20 Forward Lunges (10 on each leg).

• Take a break to hydrate between sets. Repeat for three sets.

Circuit 3: Myrtle Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

February 3rd

Athletes will have today off. Workouts for the remainder of the week will be posted here this evening.

If you haven’t done so already make sure you sign up for the info. Session/ meet & greet that will be held via zoom tonight at 7pm (linked below).

https://mpsdnj.zoom.us/meeting/register/tZYpfu-trD4qHdWtZRI44UWr1g48oNINU25b

February 2nd

There will be no practice today, athletes are asked to do the home workout below. Due to the current system that has passed through, low temperatures and the lack of outdoor practice space there will be no in person practice this week. These items will be discussed Wednesday evening during the information session, we ask that both parents and athletes be present.

Workout (items in blue are linked to a video so you can see what to do)

Jumping Jacks 3x60 seconds

Squat Jack 3x60 seconds 

In and Outs 3x60 seconds

Rest: Take one minute to catch your breath.

Workout Continued:

Frog Pumps 3x15 reps

Lateral Bear Crawl 3x45 seconds (if no space to crawl hold in place for allotted time)

Shoulder Y to Lift Off 3x12 reps

Rest: Take two minutes to catch your breath.

Cooldown Stretch

February 1

Please see the home workout below for athletes to do today and check back here later on this evening for updates on practice this week.

Perform each exercise for 30 seconds and move to the next exercise immediately. Take two minutes rest after finishing the entire circuit and repeat cycle three times.

Workout:

Jumping Jacks

Push-Ups

Jumping Jacks

Plank

Jumping Jacks

Push-Ups

Jumping Jacks

Squats

Jumping Jacks

Lunges

Jumping Jacks

Crunches

Jumping Jacks

Plank

Jumping Jacks