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FHS AThletics - Rebel Pride

Home of the Rebels

FHS AThletics - Rebel Pride

Team News.

Team News

7 months ago @ 8:11PM

State-Bound Athletes

VHSL Group 5A/6A State Outdoor T&F Championships: Fairfax Entries

Group 6A Boys 4x400 Meter Relay
- Relay Team A
1) Curtrell Trott  2) Decker Barborek  3) Zahir Saiyed  4) Justin Hatchett  5) Marcus Dropik  
3:26.00
Group 6A Boys 300 Meter Hurdles
- Decker Barborek 40.16
Group 6A Boys 400 Meter Dash
- Justin Hatchett 50.19
- Curtrell Trott 49.72
Group 6A Boys Long Jump
- Tyrese Bender 22-3.5
Group 6A Boys Pole Vault
- Decker Barborek 14-7.25
Group 6A Boys Triple Jump
- Tyrese Bender 46-2
Group 6A Girls High Jump
- Jade Canales 5-1

 

Team News

10 months ago @ 5:31PM

Distance News - Updated 5-04

Gar-Field Invitational - Distance entries for Sat 5/06 meet:  1600 AM section:  Claudia, Madison, Noah; 800 PM section: Ciara, Claudia, Madison, Hussain; 3200 PM section: Chloe, Ciara, Lara, Gage

Remind Messaging Svc - I’m using Remind to send workouts and information for FHS Distance Track. Please click on the link below to join our class. (For reference, our class code is @fhs-dt.)  https://www.remind.com/join/fhs-dt  You can also join by sending the following text message “@fhs-dt” to the number “81010”.

Team News

11 months ago @ 7:35AM

Field Event Minimum Standards.

 

For athletes trying to make the team in the throws, and only in the throws, here are the minimum standards during tryout week assessments.  Overhead Shot Throw--Girls (25'), Boys (35')

For athletes trying to make the team in the jumps, and only in the jumps, here are the minimum standards during tryout week assessments.  Standing Broad Jump--Girls (7'), Boys (8').

Team News

11 months ago @ 9:16AM

REGISTER FOR OUTDOOR TRACK & FIELD !!

 

If you plan on trying out for the team, please fill out the following short form.

www.tinyurl.com/FHS-OutdoorTrack-2017

Team News

1 year ago @ 11:48AM

Minimum Standards

 

Below are the minimum standards to make the Outdoor Track & Field Team in the running events (throws & jumps will have similarly aggressive standards).  

 

 

100m Dash

200m Dash

400m Dash

800m Run

1600m Run

BOYS

14.0

29.0

1:05

2:40

6:00

GIRLS

16.0

34.0

1:12

3:00

6:30

*Athletes must be able to make at least 2 standards for Varsity, and 1 for JV (achievement of standards does not automatically guarantee placement on the team)

 

 

 

 

 

HOW TO ACHIEVE THESE TIMES...

 

Strength Training & Conditioning Prescription

 

 

Weight Room (3x/week—every other day; total body workout…upper, lower, & core)

 

 

LOWER BODY 

 

1. Back Squat OR Deadlift—(3 sets; 12 repetitions)

 

2. Step-ups (weighted) OR Forward Lunge (weighted)—(3 sets; 12 repetitions)

 

3. Stiff-leg Deadlift OR Straight-leg RDL—(3 sets; 12 repetitions) 

(see http://www.bodyrecomposition.com/training/romanian-deadlift-stiff-legged-deadlift.html/)

 

4. Good Morning—(3 sets; 12 repetitions)

 

 

UPPER BODY

 

1. Lat Pulldowns—(3 sets; 12 repetitions)

 

2. Bent-over Rows—(3 sets; 12 repetitions)

 

3. Shoulder Press—(3 sets; 12 repetitions)

 

4. Bench Press—(3 sets; 12 repetitions)

 

 

CORE

 

1. Bent-knee crunches—(3 sets; 50 repetitions)

 

2. Russian Twist (weighted)—(3 sets; 50 repetitions)

 

 

“On the track” (every other day)

 

1. 3x600M—once per week (75%)

 

2. 4x400M—once per week (75%)

 

3. 6x200M—once per week (90%)

 

 

**Please note…this is a 6-day-a-week, get in shape workout regimen, designed to prevent injury, prepare you for outdoor track & field, and increase your overall fitness.

 

**If you cannot complete the entire week’s workout regimen on the first week, don’t just quit.  Do as much as your body will allow, and do more the next week.  Remember, you have a few weeks to get ready/in shape for outdoor track.  If you work at it every day from now on, you will be ready to try out for the team.  Physical fitness is not something you can put off, and still hope to produce good results.  It’s an everyday commitment!

 

LIVE THE LIFE OF FITNESS & HEALTH!!

 

Coach Wilson


http://fairfaxhighsports.org
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