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RV Summer Weights and Conditioning
RV Summer Weights and Conditioning
Barb Williamson
Monday, May 18, 2020

Royal Valley Athletes and Parents,  

We are excited to get back to work at improving as RVHS Panthers. This extended break has made it extremely important for our athletes to get back into a training routine and program. It is important to note the changes in the schedule due to COVID-19 and the restrictions placed on the number of athletes we can accommodate with each session. I stress the need for everybody to be flexible, as this is an evolving situation and rules and regulations can change weekly.  

Coach Lott


Summer Schedule- Sessions will run four days a week for the months of June and July. The sessions will run on Mon-Tue-Wed-Thurs. Fourth of July break will be over the dates of July 1st-5th with sessions resuming on Monday, July 6th.   

Morning Schedule (Mon-Tue-Wed-Thurs)

6:00 am- HS Session 1 -18 kid max

6:30 am- HS Session 2 -18 kid max

7:00 am- HS Session 3 -18 kid max

7:30 am- HS/MS Session 4 -18 kid max 

8:00 am- MS Session 1 -18 kid max

Evening Schedule (Mon-Tue-Wed-Thurs)

6:00 pm- HS/MS Session 1 -18 kid max  

Strength and Speed Sessions

Sessions will consist of our Royal Valley Strength and Speed Program. This includes lifting, sprinting, agility, jumping, core, flexibility, and injury prevention. A group will warm-up and lift in the weight room for 30-40 minutes and then will move to gym/outside for plyometrics/sprints/agility and a new group will start in the weight room. Each session will consist of 18 athletes, this will be on a first come basis, extra athletes will have to wait for the next session to begin. We will do our best to accommodate all athletes during the last sessions of the morning and evening.  

Safety Rules/Precautions

--Hand sanitize on entering and leaving the building  --Sanitize benches and bars after each session  --All groups maintain 6 ft. rule during group activities  --Spotting will be done on each end of the bar to avoid close contact --Workout groups will consist of 3 kids using 6 ft. spacing guidelines, 3 racks on each side will be used for a total of 6 racks (every other one on each side) to allow for maximum spacing ability of kids to space accordingly.