This program is designed and administered by Rivers Head Strength and Conditioning Coach, Paul Sanclemente. The purpose of the program is to improve the athleticism of River students in order to perform optimally at sports and to reduce the rate of performance related injury. Daily workouts will provide students with the means to improve their fitness, strength, power, speed, quickness, agility and flexibility.
Dates: June 21 - August 26, 2010
Mondays - Thursdays. 4:30 p.m. – 6:30 p.m.
No workouts on Monday July 5.
Eligible Participants: Current or incoming Upper School students and Rivers alumni. *
Attendance: There is no minimum participation requirement but athletes are encouraged to attend as much as possible throughout the summer to maximize the benefits. Attendance of varsity Football candidates is tracked and reported to the Head Coach.
Daily Workout Schedule
MacDowell Arena or Waterman Field
4:30 – 4:40 Dynamic Warm – up and Preparation
4:40 – 4:50 Quickness, Agility and Speed Training
4:50 – 5:00 Plyometrics
Benson Weightroom
5:00 – 5:15 Power Lifts and Prehabilitation
5:15 – 6:00 Strength Training
MacDowell Arena or Waterman Field
6:00 – 6:20 Conditioning
6:20 – 6:30 Stretching
• Any injuries sustained outside of these workouts must be reported to Coach Sanclemente.
• If you need to leave a workout early please inform Coach Sanclemente at the beginning of the workout.
• All weights and equipment must be returned to where they belong before anyone is dismissed.
• Locker rooms and showers will be available until 6:45pm. It is recommended that you bring your own towel, as towels may not always be available from the equipment room.
• It is recommended that you bring a water bottle. No sports drinks are allowed in the weightroom or on Waterman Field and MacDowell Arena.
*Alumni not taking part in the daily program must give full cooperation in the weightroom and not interfere with the strength training workouts assigned to Upper School students.