Professional Documents
Culture Documents
July 13-24
All parking and gates are the same as before. SG4 is for all incoming Freshmen
that have not yet come. Please contact coach Mitchell at
mitchelle@alpenaschools.com
The Process
● We have 2 major focuses over this period:
○ 1. Build strength, not stamina.
○ 2. Run sprints, not marathons.
● We understand these 2 weeks will be hot, and will have plenty of time for water! We
have adjusted our workouts and planned accordly, so please do so as well. Bring a
large water bottle (or multiple single use), and try to bring a towel as well.
● We will have 2 different workouts (A and B), and half the time each day will be spent
lifting weights and on speed work.
● We will NOT be in the weight room at the school - we WILL be in the team rooms at the
stadium with all 5 doors open. This also makes it easier for us to social distance and
sanitize.
● Just like the last 3 weeks, we will emphasize the importance of sanitizing all equipment
and will meet all the requirements of the MHSAA.
● Before you arrive at the facility each day, please monitor your temperature and
symptoms. If you are showing any symptoms or suspect that you have been
around someone who is COVID-19 positive, please stay home and make sure that
you let Coach Mitchell know. There is no penalty whatsoever; we simply want to
make sure that we are providing the safest environment possible for every student
athlete.
MHSAA
● The following are the links the MHSAA website, and the most recent updates:
○ https://www.mhsaa.com/News/Announcements/articleType/ArticleView/articleId/9
148/Sports-Re-Opening-Update-Center
○ https://www.mhsaa.com/Portals/0/Documents/AD%20Forms/july1update.pdf
○ https://www.mhsaa.com/Portals/0/Documents/AD%20Forms/MHSAA%20Summe
r%20Guidance%20Update%202.pdf
Workouts
Workout A:
1. Dynamic Warm-up on the field.
2. Start in the “Weight Rooms.” The Home Team Room (H) will have benches and
trap bars. The Visitor Team Room (V) will have squat racks and bars for cleans.
3. 1 to 2 groups will spend 15 minutes in H to bench and do 2 auxileris, sanitizing
after every lift. Meanwhile, 1-2 other groups will spend 15 minutes in V to power
clean and do 2 auxiles, sanitizing after every lift. Auxilies will be done outside.
4. Sanitize, hydrate, switch.
5. 30 minutes of Plyometrics and Footwork. Each day will be different, but the focus
will be on explosive movements/ jumps, ladders/ cones, and quick, accurate feet.
6. “Big Circle” for cool down and stretching.
7. Leave promptly.
Workout B:
1. Dynamic Warm-up on the field.
2. Start on the field - 30 minutes of Speed and Agility Training. Although each day
will be different, expect a myriad of cone drills, lateral and linear speed drills, and
an emphasis on firing out of our stances.
3. Sanitize, hydrate, switch.
4. The Home Team Room (H) will have benches and trap bars. The Visitor Team
Room (V) will have squat racks and bars for cleans.
5. 1 to 2 groups will spend 15 minutes in H to deadlift and do 2 auxileris, sanitizing
after every lift. Meanwhile, 1-2 other groups will spend 15 minutes in V to squat
and do 2 auxiles, sanitizing after every lift. Auxiliaries will be done outside.
6. “Big Circle” for cool down and stretching.
7. Leave promptly.
Groups
Group 1 Group 2
Parking: SG 3 Parking: SG 2
Parking: SG 1 Parking: NG 1
Parking: NG 2 Parking: MG 1
Parking: MG 2 Parking: MG 3
Parking: SG 3 Parking: SG 3