About Scott Meier

High School Physical Education Teacher and Strength & Conditioning Coach. Masters Track & Field Athlete.

Training Camp 2020

June 29th Update:  State regulations have changed allowing for groups of 24 student-athletes outdoors and indoors.

Training Camp Phase 2:  July 13-Aug. 6

Click –> Phase 2 Registration: Seniors, Juniors, Sophomores (JAQS & Lifting)

Click –> Phase 2 Registration: Freshmen & 8th Grade (JAQS only)

Summer Training Waiver (only if you didn’t participate in Session 1)

$90 Fee – Bring cash or check (made out to Farmington S&C) on the first day.  

 


We are starting Training Camp Session 2 on July 13th with a limited format.  There are a lot of restrictions that we must abide by coming back from the COVID-19 closings.  We want to make sure that we are doing things properly and that everyone stays safe.  Because of limited number of people that can be in the weight rooms at once, lifting workouts will only be available to sophomores, juniors, and seniors, two days each week.  They will be running JAQS the other two days.  8th and 9th-grade athletes will continue doing JAQS Monday through Thursday and we will be building on what we did during Session 1.

We will be running the workouts on the practice field with the following social distancing guidelines:

  • Workout groups will be limited to no more than 24 athletes and 1 coach.
  • Groups will not change and the same coach will remain with the same groups.
  • There will be no more than two workout groups per football field.
  • There will be no more than one group in the weight room and in The Jungle at the same time.
  • Session times will have staggered starts so the number of people coming to and leaving the training sessions at the same time will be limited.
  • Specified waiting areas with designated spots will be used for incoming student-athletes.
  • Coaches will meet athletes in the waiting area and will walk them to their training location.
  • At the end of workouts, coaches will walk training groups back to the parking lot to leave.
  • Student-athletes will be required to leave school grounds immediately after finishing their workouts.

Other Important Things:

  • Water will not be provided during the workouts.  Student-athletes should bring their own water bottles.  The sharing of water bottles will not be permitted.  Drinking fountains in the building have been turned off.
  • Portable restrooms will be available at the fields, but their use should be minimized as much as possible.  Student-athletes will not be allowed to enter the school buildings to use the bathrooms.  
  • One set of bathrooms down the hallway past the Jungle and girls locker room will be available if necessary. Please limit their use.
  • Each athlete will need to provide their own cleaning towel/rag for disinfecting any pieces of equipment that they use or touch.

 


Registration:

 For Phase 2, 8th & 9the grade athletes will continue doing JAQS all four days.  Grade 10-12 will have two days of JAQS and two days of lifting.

The following three things must be completed before you can participate:

*Note – This is for four weeks of training (July 13th – August 6th)



At-Home Workouts

Strength training workouts that can be done at home will be made available to everyone.  Those can be found on TrainHeroic every Monday, Wednesday, and Friday.  The options include:

  • Bodyweight Workouts
  • Bodyweight HIIT workouts (High Intensity Interval Training)
  • Regular Strength Training with weights.

Download the TrainHeroic app for your phone or iPad.  The access code to get the workouts is FHS20oss 


Our full & current COVID-19 Plan for Training Camp and JAQS:

COVID-19 Preparedness Plan for Farmington Strength & Conditioning. (6/29/2020)

Farmington Strength & Conditioning is committed to providing a safe and healthy training environment for all our student-athletes and coaches. To ensure we have as safe and healthy training environment, we have developed the following COVID-19 Preparedness Plan in response to the COVID-19 pandemic. Coaches are all responsible for implementing this plan. Our goal is to mitigate the potential for transmission of COVID-19 in our schools, workplaces, and communities, and that requires full cooperation among our student-athletes and coaches. Only through this cooperative effort can we establish and maintain the safety and health of our workers and workplaces.  

Coaches and student-athletes are responsible for implementing and complying with all aspects of this COVID-19 Preparedness Plan. Coaches have our full support in enforcing the provisions of this policy.

Our coaches and student-athletes are our most important assets. We are serious about safety and health for everyone. Our COVID-19 Preparedness Plan follows Centers for Disease Control and Prevention (CDC) and Minnesota Department of Health (MDH) guidelines, federal OSHA standards related to COVID-19 and Executive Order 20-48, and addresses:

  • hygiene and respiratory etiquette;
  • engineering and administrative controls for social distancing;
  • cleaning, disinfecting, decontamination and ventilation;
  • prompt identification and isolation of sick persons;
  • communications and training that will be provided to coaches and student-athletes and
  • management and supervision necessary to ensure effective implementation of the plan.

Screening and policies for coaches and student-athletes exhibiting signs and symptoms of COVID-19

Coaches and student-athletes have been informed of and encouraged to self-monitor for signs and symptoms of COVID-19. Coaches will also ask all student-athletes the following COVID-19 screening questions prior to the start of each workout:

  1. Do you have any of the following?
  • Fever 
  • Shortness of breath (not severe)
  • Cough
  • Chills
  • Repeated shaking with chills
  • Muscle pain
  • Headache
  • Sore throat
  • New loss of taste or smell
  1. Are you ill, or living with someone who is ill, or caring for someone who is ill?
  2. In the two weeks before you felt sick, did you
  • Have contact with someone diagnosed with COVID-19?
  • Live in or visit a place where COVID-19 is spreading?

Farmington Strength & Conditioning requires that any coach and student-athlete that is displaying symptoms of COVID-19 must stay home and will not be allowed to participate in workouts until further determination is made.

Farmington Strength & Conditioning has also implemented a policy for informing coaches and student-athletes if they have been exposed to a person with COVID-19 at Training Camp. School administration will be informed and we will follow their procedures.

Handwashing & Hand Sanitizing

It is recommended that all coaches and student-athletes wash their hands for 20-seconds before leaving home to come to Farmington High School.  Every student-athlete will use hand sanitizer immediately before entering the weight room or The Jungle and will apply it immediately after leaving those rooms as well.

Respiratory etiquette

All coaches will be wearing masks.  It is not required that athletes wear masks but is highly encouraged.   Coaches and student-athletes are being instructed to cover their mouth and nose with their sleeve when coughing or sneezing and to avoid touching their face, in particular their mouth, nose and eyes, with their hands.

Social distancing

Social distancing of six feet will be implemented as much as possible and maintained between coaches and student-athletes in training sessions and workouts through the following engineering and administrative controls:

  • Workout groups/pods will be limited to no more than 24 athletes and 1 coach.
  • There be no more than 2 groups/pods per field and those groups will stay on their half of the field.
  • There will be no more than 1 group in the weight room at a time.
  • There will be no more than 1 group in The Jungle at a time.
  • Groups will not change and the same coach will remain with the same groups as much as possible.
  • Session times will have staggered starts so the number of people coming to and leaving the training sessions at the same time will be limited.
  • Specified waiting areas with designated spots will be used for incoming student-athletes.
  • Coaches will meet student-athletes in the waiting area and will walk them to their training location.
  • At the end of workouts, coaches will walk training groups back to the parking lot or out of the building to leave.
  • Student-athletes will be required to leave school grounds immediately after finishing their workouts. 

Water & Hydration

Water will not be provided during the workouts.  Drinking fountains in the school are turned off.  Student-athletes should bring their own water bottles.  The sharing of water bottles will not be permitted.

Bathrooms

One set of bathrooms will be open down the hall from The Jungle and the girls locker room.  Their use should be minimized as much as possible.   The locker rooms will remain closed and cannot be accessed.

Portable restrooms will be available at the fields, but their use should be minimized as much as possible.  Student-athletes will not be allowed to enter the school buildings to use the bathrooms. 

Cleaning, disinfection, and ventilation

The ventilation system in the weight room and The Jungle should be running at full capacity.  Sharing of equipment in both rooms will be kept as minimal as possible.  When student-athletes are done using any pieces of equipment, those pieces will be wiped disinfected and wiped down by the student before leaving and before anyone else uses or touches those pieces.  Disinfectant will be provided by the school district.  Student-athletes will need to bring their own cleaning towel/rag.  A deep clean will be done by the custodial staff after the final group is finished each day so it is ready for the start of the next day’s workouts.

Communications and training

This COVID-19 Preparedness Plan was communicated verbally and online to all coaches and to all student-athletes during the registration process online. Necessary training was provided. Additional communication and training will be ongoing during workout sessions when needed.  Coaches are to monitor how effective the program has been implemented.  Coaches and student-athletes are to work through this new program together and update the training as necessary. This COVID-19 Preparedness Plan has been certified by Farmington High School administration.  It will be updated as necessary.  This plan is only for the current phase and will change as state, MDH, and ISD 192 change their guidelines, policies, and procedures.

Certified by:

Bill Tschida.  Athletic Director.  Farmington High School

Appendix A – Guidance for developing a COVID-19 Preparedness Plan

General:

Centers for Disease Control and Prevention (CDC): Coronavirus (COVID-19) – www.cdc.gov/coronavirus/2019nCoV

Minnesota Department of Health (MDH): Coronavirus – www.health.state.mn.us/diseases/coronavirus

State of Minnesota: COVID-19 response – https://mn.gov/covid19

Businesses:

CDC: Resources for businesses and employers – www.cdc.gov/coronavirus/2019ncov/community/organizations/businesses-employers.html

CDC: General business frequently asked questions – www.cdc.gov/coronavirus/2019-ncov/community/generalbusiness-faq.html

CDC: Building/business ventilation – www.cdc.gov/coronavirus/2019-ncov/community/guidance-businessresponse.html

MDH: Businesses and employers: COVID-19 – www.health.state.mn.us/diseases/coronavirus/businesses.html

MDH: Health screening checklist – www.health.state.mn.us/diseases/coronavirus/facilityhlthscreen.pdf

MDH: Materials for businesses and employers – www.health.state.mn.us/diseases/coronavirus/materials

Minnesota Department of Employment and Economic Development (DEED): COVID-19 information and resources – https://mn.gov/deed/newscenter/covid/

Minnesota Department of Labor and Industry (DLI): Updates related to COVID-19 – www.dli.mn.gov/updates

Federal OSHA – www.osha.gov

Handwashing:

MDH: Handwashing video translated into multiple languages – www.youtube.com/watch?v=LdQuPGVcceg

Respiratory etiquette: Cover your cough or sneeze:

CDC: www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention.html

CDC: www.cdc.gov/healthywater/hygiene/etiquette/coughing_sneezing.html

MDH: www.health.state.mn.us/diseases/coronavirus/prevention.html

Social distancing:

CDC: www.cdc.gov/coronavirus/2019-ncov/community/guidance-business-response.html

MDH: www.health.state.mn.us/diseases/coronavirus/businesses.html

Housekeeping:

CDC: www.cdc.gov/coronavirus/2019-ncov/community/disinfecting-building-facility.html

CDC: www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/disinfecting-your-home.html

CDC: www.cdc.gov/coronavirus/2019-ncov/community/organizations/cleaning-disinfection.html

Environmental Protection Agency (EPA): www.epa.gov/pesticide-registration/list-n-disinfectants-use-againstsars-cov-2

Employees exhibiting signs and symptoms of COVID-19:

CDC: www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html

MDH: www.health.state.mn.us/diseases/coronavirus/basics.html

MDH: www.health.state.mn.us/diseases/coronavirus/facilityhlthscreen.pdf

MDH: www.health.state.mn.us/diseases/coronavirus/returntowork.pdf

State of Minnesota – https://mn.gov/covid19/for-minnesotans/if-sick/get-tested/index.jsp

Training:

CDC: www.cdc.gov/coronavirus/2019-ncov/community/guidance-small-business.html

Federal OSHA: www.osha.gov/Publications/OSHA3990.pdf

MDH: www.health.state.mn.us/diseases/coronavirus

 

Training Camp 2019

Registration forms for Training Camp 2019 are now available.  You can download yours HERE.  Training Camp will start on the first Monday of summer break, June 10 and will finish on August 1.  We will also have a week off for the mandated no-contact week during the 4th of July.  The training schedule will remain basically the same as last summer.  Our workouts will continue to evolve with the implementation of the Triphasic training principles and a more advanced periodization model.  Movement function and technique will be a major emphasis in all phases of our workouts, along with improved velocity and rate of force development.

Continue to build on the gains that have already been made during the school year by being a Training Camp participant.  Things continue to improve in Farmington, but the summer is the critical segment of the training year.  Your work habits determine your future.  Don’t get left behind!

*You will need your iPad (or phone) and your TrainHeroic account set up to get your workouts.  Download the iPhone-only app from the app store.

You must be registered to participate.  Be sure to get your registrations turned in to Coach Meier before we start in June.  Middle School athletes can turn their form in to Coach Price at Dodge Middle School.

Registration Form

 

Training Camp Coaching Staff:

  • Scott Meier – Head S&C Coach, FHS P.E. Teacher, NHSSCA-MN State Director
  • Adam Fischer – Head Football Coach, FHS Teacher
  • Beau Price – Asst. Football Coach, DMS P.E. Teacher

* Other Farmington coaches, along with several college interns, will be assisting throughout the summer as well.

Questions?  Contact Coach Meier.

Getting started with Train Heroic

TH logoWe have switched from printed workouts to getting your workouts on your iPad (or personal device) using Train Heroic.  Here are the things you need to do to get started.

Click the link to join your TrainHeroic lifting team/group (or enter the access code on the app):

 

 

  1. Click on the blue “Sign Up” button on the bottom right corner of the page. (If you already have a Train Heroic account, click “Sign-up” then just log-in and join the team. Don’t create a new account.)
  2. Sign up using the form on the right side of the page:
    1. Enter your FULL name (first and last)
    2. Pick a username
    3. Enter your email address (*Important:  Use your personal email, NOT your @192.org address)
    4. Pick a password
    5. Store your username and password somewhere in case you forget. I cannot look them up for you if you can’t remember them.  They need your email for password reset if you forget it.
    6. Click the blue “Start Training” button to begin.
  3. Enter your maxes (if you know them):
    1. On the website, click the three little lines in the top left corner to slide open your profile tab.
    2. Click on “About Me”.
    3. Then click on “Working Maxes”.
    4. One the app, click on “Account” and then click on “Maxes”
    5. You can now enter the maxes that you know for the exercises that are listed.  If you don’t know them they will get filled in automatically and will get updated from your workouts while you do them.
  4. To update your settings, slide open your profile tab and click on the gear at the bottom.
  5. In Safari, when you are on your profile page, click the square with up arrow icon, and then click “Add to Home Screen”. to add create a clickable “app” icon on your home screen without having to open the web browser.
  6. Download the app.  Click the app banner at the top of the website to get it.  Or go to the app store and download the TrainHerioc app.  Just click HERE.  (There is also an Android app).  The Apple App Store app must be the iPhone only app, and not the iPad Team app.
  7. To enter the access code on the TrainHeroic app, click on “Account” and then click on “My Content” and add the code there.

You are now setup and ready to go.  Make sure you bring your iPad each day that you lift, so you have access to your prescribed workout.

During your workout, you can update your weights and reps to more accurately track your progress, and Train Heroic will automatically adjust the lifting program to account for those changes.  There will also be “Leaderboard Challenges” to add some competition to our workouts.  A leaderboard will be generated for each test that we do so you can see how you rank compared to the rest of your teammates.

For help figuring things out if you are stuck, here is the Train Heroic Support Page.

Fall Strength & Conditioning

The schedule for the weight room will be changing this fall from how things have operated in the past.  There will no longer be any “open” weight room time.  There will be “in-season” lifting and “off-season” lifting for high school students.  Fall sports that are lifting have a scheduled in-season time when they will be working out.  The weight room will be closed to everyone else at those times.  Everyone who is not currently participating in a fall sport will be doing the off-season program.  You can view the full calendar HERE, but for the most part here is what a typical week will look like for the off-season lifters:

  • Monday:  JAQS = 3:15-3:45, Lifting = 3:45-4:45
  • Tuesday:  Lifting 3:15-4:15
  • Wednesday:  JAQS = 3:15-3:45, Lifting = 3:45-4:45
  • Thursday:  Lifting 3:15-4:15

The first week of school will be an orientation week for beginners, and everyone will be finding maxes for their lifting program.  Workouts will start on Monday, Sept 14th, and will be a 7 or 8-week program depending on winter sports.  There is no registration required and there is no fee in order to participate.  Just show up in the weight room ready to work hard.  If you have any questions, contact Coach Meier at smeier@farmington.k12.mn.us .

YourWorkHabitsDetermineYourFuture

2013 Football Ironman

We just had the annual random draw for the Football Ironman this morning. Here is the starting position for this year’s competition:Medal

• Clean: Jr (M-Z)
• 40 Yard Dash: Soph (P-Z)
• Back Squat : Soph (A-G)
• Pro Agility: Sr (A-L)
• :60 Tire Flip: Jr (A-L)
• Bench Press: Sr (M-Z)
• Vertical Jump: Soph (H-O)

All groups start in this spot, and then rotate through in the order that the events are listed.

*Monday, August 12 update:  Full results can be found HERE.

Congrats to Mason Auge, this year’s Ironman Champion!