Fitness and Performance

The mission of the Cape Henry Fitness and Performance program is to educate, inspire, and empower students to become the best version of themselves.

Teaching life-long fitness is at the core of Cape Henry Collegiate's Fitness and Performance program. Offering consistent fitness options for students year round, Coach Phil Reichhoff works very closely with Middle School, JV, and Varsity sport coaches to build a comprehensive long-term development plan, producing athletes that have the knowledge, comfort level, confidence, and passion for fitness, physical wellness, and strength and conditioning. Workout programs are built specifically based on the age of the athlete, time of the year, and sport season.

Program

At Cape Henry we utilize a multi-level training program that is assigned based on chronological age, physical maturity, and experience level. We follow as progressive and periodized system based on the most current long term development research.

For our athletes, our training system is designed for each student to play more and play better. We aim to give each student the best environment possible to succeed at Cape Henry and beyond. If students strive to play sports at the college level, they will have the unique advantage of being prepared from a strength, speed, power, and injury prevention standpoint.

Lower School

Aspects of Recess/PE and their programming (Daily/Twice a Day)

Our Lower School Physical Education curriculum is built with the long-term development of the students as the priority. We strive for our Lower School students to love physical activity. Students learn how to work together in a team setting and the foundation of human movement.
Coach Phil Reichhoff starts working directly with Grade 3 students, coming to their classes and working on the basics together - building relationships with the students and teaching them the foundations.

Middle School

Role of "Personal Trainer"

The Middle School program is built on the foundations established in Lower School. The structure of Physical Education gradually transitions to a more traditional fitness routine as the student matures developmentally. Beginning at the conclusion of Grade 8, rising Upper School students are eligible to enter the year-round Dolphin Fitness and Performance Program.
It is mandatory for students to participate in athletics in Middle School and we provide this through a "no-cut" model. If students so choose, they may select Strength and Conditioning/Fitness as an option. In the summer, Cape Henry offers an Introduction to Fitness camp for Grade 6 and 7 students who wish to continue their physical development.

Upper School

Small Group Training

During the academic year, a Strength and Conditioning class is offered for Grade 10-12 students, allowing them to develop their fitness levels as part of the traditional school day. Research shows fitness increases productivity, test scores, and positive mindset. Students learn the "why" behind our workout program, how to design their own program, lifestyle nutrition, goal setting, and more.
After the school day, students have the opportunity to sign up for small group training sessions. In these pods, students are provided with individualized, level-appropriate, workouts all coached under the supervision of a certified professional.

Performance Principles/Training Goals

Movement quality is the foundation on which strength, speed, power, and longevity are built. We prioritize exercises that are multi-joint, multi-directional, and ground-based in nature.

For our athletes, all exercises used in training are specifically selected to transfer to your sport of choice. We place a large priority on the development of coordination and movement versatility. The by-product of carefully selected and coached exercises is a robust young athlete who is resilient to injury.

Equipment

6 Custom Rogue Full Power Racks all equipped with Landmine and Tolley Arm Attachments
12 45lb Rogue Olympic Barbells, 6 15lb Youth Barbells, 4 Trap Barbells
iPads Mounted to each Power Rack
Rogue Dumbbells ranging from 5-100lbs
Kettlebells 15-40lbs
Rogue Medicine Balls 4-25lbs
6 TRX Straps
2 Run Rocket Units
Rogue Velcro Soft Plyometic Boxes 6 - 24 inches
Rogue Large and mini bands of all levels, Foam rollers
Cardio: 2 Versaclimbers, 2 Echo Bikes, 2 Ellipticals, 2 Treadmill, 1 Stairmaster
20 yards of indoor turf space

Teambuildr

All students grade 8-12 have an account with Teambuildr. We use this software to mass distribute workouts, customize individual programs, and track progress.
Students can access workouts remotely on the mobile app, or on the rack mounted iPads while working out in the Fitness Center.
"Trusted by the Best." Cape Henry Collegiate's Strength and Conditioning Program utilizes Teambuildr, a software that is used by professional teams (NFL, MLB, NBA, D1 NCAA) across the nation.