Weekend Workouts

Athletes, see workout links below for each day of the weekend. The max is 30 minutes so take the time to complete in preparation for the week of training/competition ahead.

SATURDAY: YOGA

SUNDAY: STRETCH

County Relays

The list for tomorrow is posted to the right; athletes competing will be excused from periods 9 & 6. The locker rooms will be opened at 1:10pm and we will be departing from woodman at 1:50pm. Do not wait until 1:50 to get to Woodman, you all have more than enough time to get do what needs to be done, get to woodman and change and be ready to depart. 

REMINDER 

Everyone will be competing in black team jerseys. 

Warmups: Ladies, blue mounties pants and a Montclair sweatshirt/top. Gentlemen; black sweatpants and a Montclair sweatshirt/top. Everyone must have their white team shirt on as a bottom layer and between the sweats and bottom layer you will need other layers. The high tomorrow is only 66 and the temperature will drop as we will be competing into the night.

Athletes not competing should do the workout below and check here Saturday for another workout.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Air Squat

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good morning

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

Parent Meeting

Just a reminder there will be a parent meeting tomorrow night. This meeting is for all level of athletes and we would appreciate it if everyone could attend. We will go over the remainder of the season, the culture of the program, it's future as well as booster club information. The meeting will take place at 7pm in the LGI; also parents make sure you all fill out the emergency contact form linked to the right so that you can receive email blasts from our booster club and so that coaches can have your information God forbid something were to happen at practice or meets.

Paul Beck

Tomorrow everyone competing is expected to be at woodman by 7:10am. Athletes should pack their black shirts to compete in and wear their white t-shirts under their layers and black or navy blue sweatpants; everyone is expected to wear layers. The order of events and list of athletes competing is posted to the right.

Parents, please make sure you fill out the emergency contact google form linked to the right. This must be done before the weekend is through. Also, there will be a parent meeting (in person) on Tuesday. Location is still TBD but it will be posted here by Monday evening. We will go over the remainder of the season, teams core values and booster information. 

4/25

Tomorrow practice will be at regular time; athletes attending junior prom will be excused however, should do the home workout linked below. Upperclassmen looking to opt out of gym; all opt out forms need to be in Coach Washington's mail box (track mailbox in the main building office) first thing Friday morning the latest. That being said, do not wait until Friday morning to put them in the mailbox... turn them in as soon as possible.

ACTIVE RECOVERY

4/24

Reminder; there is a meet today. Athletes competing should report to woodman immediately after school, those not competing will have the day off. Athletes make sure you bring a good amount of layers and a coat where we are going gets cooler at night and the temperature will drop once it hits 5pm. Many of you have been complaining about aches and pains this week and it is from being unprepared and out in the cold at last weeks meet. 

Passover Workouts

Monday: SPEED & STRENGTH

Tuesday: YOGA

Updates

Due to passover Mondays meet has been moved to Wednesday and we will not be attending Tuesday's meet at West Orange. There will be practice tomorrow for those who are not observing and for those observing who will not attend please see the virtual workout below for both days (if you are able to do them). Also, just a reminder our snapraise fundraiser ends this week so get your notifications out and remind your friends and family that it will be coming to an end soon.

4/18

Athletes competing should get to woodman immediately after school, change and be ready to depart on the buses at 3pm. We will be competing in the black Mountie tee; as stated on Monday everyone needs layers, tomorrows weather is a lot cooler and calls for rain. If you choose to show up unprepared you will be sent home and receive a unexcused absence.

Athletes not competing will have the day off and everyone will return to practice on friday after school.

Weekend

Reminder: There will be no practice on 4/12 or 13th; athletes should do the workouts listed below for each day.

FRIDAY

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• BW Squat

SATURDAY

WARMUP:  Distance 50min run, Sprinters 20min run, Throwers 8min run. Followed by light stretching

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Goblet Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Dumbbell Romanian Deadlift

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

4/11

Reminder; freshman and JV will be off tomorrow and varsity should report to Woodman for practice at 9am. On Friday and through the weekend everyone will be off and a virtual workout will be posted here for both Friday and Saturday; we will go back to regular practice on Monday 4/15.

Athletes, remember to continue to get your 20 emails in and share your links with family and friends for the team fundraiser. We are off to a great start but are definitely in need of more due to not having any home competitions and need for new equipment.

Parents keep an eye on the blog as we will be having a parent meeting in the coming weeks. This will be for all parents not just those new to the team.

Spring Break

During spring break we will have practice Monday through Thursday at 9:30am meeting at woodman field. All athletes will be off Friday, Saturday and Sunday with everyone returning to regular practice on Monday April 15th. Athletes that are away during the break should do the workouts below to make sure they maintain their fitness as the full competition season begins when spring break is over.

Also, everyone please see the schedule as there have been updates. We will not be competing on the 11th as SHP cannot host, once we get a new date we will update the schedule.

EVERYDAY:

• Always do regular warm-up (6min jog followed by dynamics and drills) and always cooldown after the workout.  

• 60 walking lunges EVERYDAY

Monday: 30 min. run

Tuesday: Sprint-Jog- Sprint 20 seconds jog 1 minute. Do this 15 times. Then sprint 10 seconds, jog 30 seconds, for 8 times.

Wednesday: Same as Monday.

Thursday: Sprint 1 block, jog 1 block. Do enough to get 15 sprints,

Friday: Run 10 minute run then do 20 high knees as fast as you can. Rest 30 seconds, repeat. Do this 10x. Then do a 10 minute jog again

Saturday: Run for 5 min., then up tempo for 2 minutes. Do this 5 times for a total

of 35 minutes.

Frosh/Novice Meet

Athletes competing and varsity should report to woodman immediately after school; the bus will leave from woodman at 3pm. Athletes competing will compete in black shorts and the black Mounties team shirt, athletes that do not have this shirt will get it tomorrow before getting on the bus. Everyone needs to wear layers, if you do not have the proper layers on you will be sent home.

Athletes not competing should do the workout below in preparation for practice on Friday and Saturday.

WORKOUT

4/3

Tomorrow everyone will meet in the library for study hall from 2:45pm to 3:45. After study hall freshman and JV will have the remainder of the day off and varsity will go to woodman for weight room.

3/29

All groups and levels are off today see home workout below. Also, for Saturday varsity will report to Woodman at 8:30am, everyone else practice begins at 9am.

1) Jog or Exercise Equipment 

(Throwers: 10mins, Sprints/Jumps: 20mins Distance 40mins)

2) YOGA

3/28

Today freshman and jv athletes will have the day off and should do the workout below on their own. Varsity athletes report to woodman immediately after school; everyone will have a virtual workout tomorrow and return to practice Saturday at 9am. 

Athletes, remember to get your snapraise pages done and emails plugged in as the fundraiser will start on Monday.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

CORE:

10 PUSH UPS, LEG RAISES, SUPERMAN

9 PUSH UPs, LEG RAISES, SUPERMAN

8 PUSH UPs, LEG RAISES, SUPERMAN

7 “

6  “

5 “

4 “

3 “

2 “

1 “

Cooldown: Click link for yoga session

3/23

Athletes, just a reminder there will be no practice and we will resume on Monday after school; see the virtual workout below and underneath you will find instructions to set up your snapraise page. 

Home Workout

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

Cooldown: Click link for yoga session

Sign up on Snap! Raise (for those of you that are new to it) or log in (if you’ve used it before) using this link: http://raise.snap.app/join_code/742090393

You will be directed to add your emails. The expectation is that every member of our team has 20 quality emails uploaded to your profile. I will be able to track this!

Make sure your emails do NOT include students, teachers, fake emails, etc. and are only legitimate potential donors. Again, I will be tracking this!

Watch this video for steps on how to login, or create an account, and pre-load your emails: https://vimeo.com/479649033/56b06a761d

Thanks for all your hard work!

REMEMBER

- NO friends email

- NO TEACHER OR STUDENT DISTRICT EMAILS

- We will be tracking the team’s participation and can see how many and what types of emails are entered

- The fundraiser will begin on March 25th so get set up and get emails out ASAP

3/21

Tomorrow the locker rooms will be open at 2:45 with the warmup beginning and 3pm; please plan accordingly. Also, please see information below on how to setup your snapraise fundraiser page. We would like all athletes to participate as this fundraiser is very important for the future of the team.

Sign up on Snap! Raise (for those of you that are new to it) or log in (if you’ve used it before) using this link: http://raise.snap.app/join_code/742090393

You will be directed to add your emails. The expectation is that every member of our team has 20 quality emails uploaded to your profile. I will be able to track this!

Make sure your emails do NOT include students, teachers, fake emails, etc. and are only legitimate potential donors. Again, I will be tracking this!

Watch this video for steps on how to login, or create an account, and pre-load your emails: https://vimeo.com/479649033/56b06a761d

Thanks for all your hard work!

REMEMBER

- NO friends email

- NO TEACHER OR STUDENT DISTRICT EMAILS

- We will be tracking the team’s participation and can see how many and what types of emails are entered

- The fundraiser will begin on March 25th so get set up and get emails out ASAP

3/20 & 3/21

Tomorrow and Thursday are abbreviated days however, the locker rooms will not be open until 3pm and athletes should not report to woodman before that time. Attend the games/events the school has planned or go grab a snack, see teachers for extra help etc. during the open time slot.

Updates

Parents and athletes once we receive an updated it will be posted here (see link to the right). For those of you that were at the meeting today make sure you get what needs to be done ASAP. For those in need of a health history form it is linked to the right, print/fill it out and turn it in tomorrow. Also, to the right you will find the preliminary schedule for the season; there will be updates and addresses added during the tryout and we will inform you of all additions.

Athletes make sure you are doing the workouts posted in the previous blog post or any other kind of cross training in preparation for tryouts which will begin Monday. As previously stated tryouts will last for two weeks.

Home Workouts

As stated in our meeting last week the first official day of practice will be Monday March 18th after school. We will be having one more preseason meeting this Thursday after school at woodman field on the track. 

Below are the home workouts for this week and linked to the right (use computer to see full blog page) you will find the most up to date roster. If your name is not on the roster send an email to runningmounties@gmail.com to so we can let you know what needs to be done to get you cleared.

Tuesday: BODY WEIGHT WORKOUT

Wednesday: YOGA

Thursday: OFF

Friday: SPEED & STRENGTH 

Weekend: OFF

Spring Track

There will be a mandatory meeting for all athletes signed up for/ interested in spring track today in the LGI after school.

March 2nd

There will be no practice today; everyone has the day off. Athletes competing at Meet of Champions, the bus will leave from Woodman at 8am on Sunday March 3rd.

Next weeks schedule is listed below.

Monday: Practice after school

Tuesday: OFF

Wednesday: Study Hall (varsity weight room after)

Thursday: OFF

Friday: Spring track preseason meeting followed by practice 

Saturday Morning: Team activity

Feb. 29

The ocean breeze group will leave from Midland ave at 2:45. Everyone else will meet on the second floor of the main building after school; everyone needs layers.

Feb. 28

Freshman and JV will have the home workout below, returning to practice on Thursday and Friday. Varsity will meet at woodman after school for weight room at 4pm.

WORKOUT

Feb. 22

Today, throwers and everyone else will practice at woodman. Locker rooms will be opened at 1:30pm with practice beginning at 2pm. The list of athletes competing tomorrow has been posted, we will discuss today at practice.

Feb. 21

Freshman and Jv will meet on the 2nd floor of the main building; varsity athletes will meet at woodman. Everyone that competed at Eastern's should do the link below on their own and return to practice on Thursday. 

RECOVERY

Spring Sports Registration

Families the message below was emailed to all parents and guardians, please see below and get registration done as soon as possible. There will also be a parent meeting for parents of spring and winter track on Thursday Feb. 22nd in the LGI at 7pm.

Athletic registration for Spring Sports will open on Thursday, February 1st and close on Thursday, March 14th. To be cleared for the first day we suggest you get all paperwork in by March 4th. We will be using Genesis for all sports forms for the upcoming Spring season. All medical forms must be submitted in paper form to the location designated by your grade level. 

We have opened a Tab in your Parent and Student Access accounts called "Athletics". This screen will display the date of your last physical exam. It is good for 365 days and must be good on the first day of practice. (A physical older than 90 days on the first day of practice also requires submission of the Health History 90-Day Update form to the nurse's office.)

It will also list all of the dates you signed your required forms. The current date of a valid ImPACT test will be listed. It is good for 2 years and must cover the entire season.

All Genesis forms must be completed as soon as possible; Physicals must be turned in by 2/13/24 to begin the clearance process through our nurse and doctor review. Athletic Physical paperwork must be submitted in hard copy only and dropped off in a sealed envelope with athlete's name and sport clearly written on the outside:

FRESHMEN- Annex nurse's office 

UPPERCLASSMEN (10th, 11th, and 12th graders)- Main building in the main office in the box labeled "Spring Sports Forms 2023". 

Please make sure all four pages of the athletic physical packet are filled out in completion and include both student and parent signatures where highlighted. ALL YES answers must include an explanation in the designated location at the bottom of the physical form. 

Please follow the steps below in order to sign up for Spring Sports. Please log onto your Parent Access account and go to the Forms Tab. 

1. Click on the form called "Spring Sports Forms 2023-2024".

2. Review the first 4 questions on the form. 

3. Click on the link and review the document displayed. 

4. After reading the document click on the "Selected" check box to the right of the question for the                 following forms. 

        - NJSIAA's Steroid testing policy. 

        - Sports-Related Concussion and Head Injury Fact Sheet.

        - Sudden Cardiac Death Pamphlet. Opioid Video Sign Off Sheet 

         - Opioid Use and Misuse educational fact sheet. 

        - Review the NJSIAA Steroid testing Policy, and choose yes to consent to random testing. 

        - Read the district's Athletic Code of Conduct, and choose "Yes" that you and your child will abide

          by its provisions. 

        - Choose the sport your child wants to play from the dropdown menu. Click the green box

         called "Update Answers". 

            - Click the Finalize check box. 

        - Click Ok when asked are you sure you want to finalize this form? Click Update Answers. 

If you do not answer all of the questions on the form, the form will not be accepted and your child

will not be signed up for the sport they wish to play. 

All medical forms are located on the MHS High School website under Athletics, Mandatory Forms. https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms

You must register every athletic season (i.e. Fall, Winter, and Spring) 

ImPACT Testing- Athletes must be registered in Genesis to start this process!!! All athletes must successfully complete ImPACT testing before participating in a sport. Valid ImPACT tests are good for two years. Athletes will be notified if an ImPACT test is needed. 

ImPACT Testing will typically be conducted virtually (online). The current testing date scheduled is Thursday, February 22nd at 4:00pm and 5:00pm. The session will be locked at 5 minutes after the designated start time. Please be early. If a valid ImPACT test is not on file, an email with the test time registration link will be sent to both the primary parent (in Genesis) and student at their school email. 

Students must be registered for Spring Sports in Genesis no later than February 13th, 2023 in order to receive the link to sign up for that date. The test link will be sent 24-48 hours before the registered session to the email provided in the ImPACT test registration link. If you have any questions, or missed the test date, contact Michele Chemidlin at mchemidlin@montclair.k12.nj.us 

Note: Valid ImPACT tests are good for 2 years and must cover the entire season. 

Check for Spring Athletic clearance status in the PARENT PORTAL. It can take up to 3 weeks for processing of the medical forms. Incomplete forms will not be processed. Be sure everything is signed by the parent and student where designated. Do not leave any forms out. 

Feb. 13

Athletes use the day off wisely; catch up on school work, rest and find time to do the snow day workout below. Tomorrow we will meet on the second floor of the main building for practice. 

WARMUP:  

2 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

ACTIVE RECOVERY

Feb. 12

Athletes not competing today see link below for today’s home workout. For those competing the bus will leave from Midland at 2:45

 WORKOUT

SJTCA #17

The list for Monday's meet and order of events has been posted. Athletes competing will leave from Midland avenue at 2:45pm; find time to get changed during the last period of the day. Athletes not competing will have a workout posted here.

Athletes interested in competing in spring track, there will be a meeting on Friday February 16th in the LGI; there will also be a meeting for parents of cross country, winter and spring track on February 22nd at 7pm in the LGI.

2/10

Throwers will report to woodman at 9am, varsity sprints and mid distance 10am. Everyone else see assigned home workout below.

WARMUP: Click link for session

Sprinters: Easy 20 minute run followed by cooldown below

Distance: 40-50 minute run followed by cooldown below

Cooldown: Click link for session

Feb. 7

Today everyone will meet at woodman field for practice after school. If you plan on doing spring sports registration is now open, parents complete all of the digital requirements in Genesis and have all documentation turned into the school by March 1 so that your child can be cleared for the first day of practice. We will have a team and parent meeting soon; details will be posted here and in the morning announcements. 

Feb. 5

Athletes not competing should do the home workout listed below, we will all meet for study hall tomorrow after school in the main library with practice immediately after.

See below for today's home workout.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Goblet Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

Cooldown: Click link for yoga session

Varsity Classic

The list of athletes competing tomorrow and order of events has been posted. Athletes competing will be excused from 8th period and the bus will leave from Midland avenue at 2:20pm. Come to bus dressed to compete (not in school clothes) make sure you pack snacks and money for the concession stand. Athletes not competing will have a home workout posted here.

Parents genesis is open for spring sports so please get that done and paper work in as soon as possible. If you want your child cleared for day one of spring sports its best to get everything in by March 1.

State Sectionals

Athletes competing tomorrow should be at woodman by 6:30am. Please see order of events below, Montclair competes under group L. Parents if you plan on attending the meet see link below for tickets; our meet is North I Group IV

TICKETS

1/31

Tomorrow we will have study hall in the library from 2:45-3:45pm followed by practice. Please plan accordingly and do not forget layers. 

1/30

Tomorrow the ocean breeze group will leave from Midland ave at 1:20pm. Everyone else will meet at woodman after the second midterm 

1/29

Freshman, JV and varsity distance and sprints will meet at woodman field at 1:20 with practice beginning at 1:40pm. Throwers will meet at woodman at 3:30pm; everyone needs to bring/wear proper layers as we will be outside.

Essex County Championship

The list and order of events for tomorrow has been posted; athletes should report to Woodman field at 6:50am. Come prepared with layers, food/snacks, water and if need be money for concession stand; most importantly come ready to compete.

Home Workout

 See below for today's home workout.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Goblet Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

Cooldown: Click link for yoga session