Summer Workouts 2026

Registration Information

• Registration is OPEN for registered freshmen and students entering grades 9-12 in the fall of 2026.
• Registration is OPEN for students entering grades 7-8 in the fall of 2026.
• Incoming freshmen who are not attending FVL are not allowed to participate.
• If you have any questions, please email John O'Connor at joconnor@fvlhs.org.

Registration OPENS March 25

 

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Summer Workouts 2026

• Monday, June 1 - July 30 (No Workouts July 2-6 - Independence Day Break) 
• Every Monday, Tuesday, Wednesday, and Thursday (off Fridays) 
• Total Sessions - 34
• Open to boys & girls entering grades 7-12 next fall

Under the direction of coaches who have worked with college and professional athletes, summer workouts have been designed with the development of athletic ability, injury prevention, and overall fitness in mind. Summer Workouts emphasize strength, speed, and functional fitness. (No minimum attendance requirements).

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Participants may NOT "jump" from session to session. They must attend the session for which they are registered. 

The program will run as follows, with a cap of 100 participants in each session:

Session 1: 6:30 - 8:00 AM - High School Athletes (Entering Grades 9-12)

Session 2: 7:30 - 9:00 AM - High School Athletes (Entering Grades 9-12)

ADVANCED LEVEL OF SUMMER WORKOUTS. TRAINING INTENSITY IS APPROPRIATE FOR VARSITY ATHLETES. THE GOAL IS TO PREPARE PARTICIPANTS FOR THEIR UPCOMING SPORTS SEASONS. 

Session 3: 8:30 - 10:30 AM - Middle School Athletes (Entering Grades 7-8) 

Beginners to Summer Workouts. Participants will learn proper exercise techniques and work to master these skills. The pace is appropriate for students who are new(er) to Summer Workouts and general fitness.

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Weekly Training Structure

Monday – Thursday (4 Days per Week)
No Friday Training

High-Intensity Days – Monday & Wednesday
Focus: Power, Speed, and Change of Direction

Moderate-to-Low Intensity Days – Tuesday & Thursday
Focus: Strength, Movement Quality, and Injury Prevention

Our High–Low model is designed to maximize performance gains while allowing proper
recovery and reducing injury risk.

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Attendance Expectation

Summer training is voluntary but highly encouraged. Consistency is the key to athletic
development. Athletes who train regularly will see the greatest improvement in strength, speed,
and overall performance.

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Program Goal

Maximize athletic development while protecting athletes from excessive cumulative load
through coordinated scheduling to balance workouts with sport-specific training.

Questions?  Please contact Coach O'Connor - joconnor@fvlhs.org

If you have technical difficulties with signing up via LeagueApps, please contact billing@fvlhs.org.

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COST - $150

• Fee includes 34 training sessions and t-shirt.
   
• Register online (pre-registration required)
   
• Questions? - Contact Coach O’Connor (joconnor@fvlhs.org)

 

Safety Guidelines for Athletes

Protocols and event specifics may change based on the changing circumstances, ordinances, or other applicable laws.

• Students should discuss their participation with their families regarding their own specific family health, needs, and concerns.
• Families who may need specific accommodations should contact their coach to discuss their individual needs.
   

General Information

• Athletes must wear appropriate clothing and shoes -  Please wear closed-toe athletic shoes.  
  • Athletes should bring a full water bottle and a towel to each workout. 
• Restrooms will be available to participants - unisex restrooms in the Metals Shop hallway and male and female restrooms by the football/track canteen.
• Each individual will be responsible for sanitizing equipment after use. A more thorough cleaning will take place between the rotation of groups.
• Participants may NOT "jump" from session to session. They must do the session they registered for. 
• Please show up on time.  We need to run a tight schedule and late comers can really throw things off.
• Each group will have two coaches.
• The workouts will use the large & small gyms, track, practice fields, and Fitness Center.
• Groups will rotate through the strength, speed, and agility stations.

 

 

Coach

John O'Connor

John is FVL's Strength and Conditioning Coach. He holds a master's degree in sports management with an emphasis in coaching. In addition, he has also earned a certification from the National Strength and Conditioning Association as a Strength and Conditioning Specialist. During his coaching career, he has worked at various levels of college athletics with stops at the University of Utah, the University of Michigan, Wayne State University, and UW Whitewater. In 2007, he helped coach Whitewater to their first NCAA National Championship in football.