Killington Mountain School // BOOST

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BOOST // 2014 Training Camps

BOOST conditioning camps introduce young athletes in all disciplines to off-season training for winter sports. Each camp combines a heavy focus on trampoline work in the KMS Action Sports Training Center with local training activities—swimming, tubing, rock climbing, mountain biking, hiking and field games—and an introduction to the strength and conditioning program at KMS.

Campers will be provided...

Individual and group trampoline training with specialized trick development. Trampoline training to take place on the KMS campus in the state-of-the-art KMS Actions Sports Center.
Individual and group instruction from a National Strength and Conditioning Association Registered Strength and Conditioning Coach at KMS.
A sample workout plan for athletes not using summer plans provided by their coaches.
Guidelines for healthy nutritional habits to support athletic development and success.
A camp tee shirt.
Questions? Contact Matt Gnoza, Camp Director & Action Sports Director, mgnoza@killingtonmountainschool.org, 802.422.5671 ext. 271

CAMP 1:	July 22 - 26
Day Camp Cost:	$500
Registration:	Download, complete and mail-in the registration packet to secure your spot.
Campers will learn... • That strength and conditioning is a movement-based system. • The proper sequence of a workout; from the warm-up to the cool-down. • The components of movement-based training system. • Introductory-level deceleration and acceleration mechanics. • Introductory plyometric progression and safe execution. • Proper movement execution of resistance training exercises to be used in training. • Fundamentals of nutrition and how it can benefit overall health and performance. • Introductory strategies of a successful mental athlete.

CAMP 2:	July 28 - August 2
Day Camp Cost:	$550
Overnight Camp Cost:	$800
Registration:	Download, complete and mail-in the registration packet to secure your spot.
Campers will learn... • To challenge key locomotor patterns and combinations. • A high degree of balanced strength and stability in key movement patterns. • To develop a high degree of sport-specific endurance. • To develop the appropriate muscle mass for the their event/sport. • Developmental-level deceleration and acceleration mechanics. • Developmental-level plyometric progression and safe execution. • Continued refinement of execution of resistance training exercises. • Fundamentals of nutrition and how it can benefit overall health and performance. • Introductory- and Developmental-Level strategies of a successful mental athlete.

NEW! COMBO CAMP 3 days of BOOST trampoline training and 4 days of water ramp training
BOOST Camp #2:	July 28 - July 30 (3 days of trampoline/BOOST training)
July 31st:	Transportation provided from KMS to Lake Placid
Water Ramp Camp #4:	August 1 - 4 (4 days of water ramping)
August 4:	Pickup at KMS in the evening (Time TBD, Transportation provided back from Lake Placid to KMS)
Combo Camp Cost:	$1,050
Registration:	Download, complete and mail-in the registration packet to secure your spot.
In this camp, combine the training. Work on your tricks on the trampolines in the KMS Action Sports Center then take them to the water ramps in Lake Placid.

CAMP 3:	August 4 - 9
CAMP 4:	August 11 - 16
Day Camp Cost:	$550
Overnight Camp Cost:	$800
Registration:	Download, complete and mail-in the registration packet to secure your spot.
Campers will learn... • To optimize sport related movement, including: reading and reacting to sport specific stimuli and the ability to tolerate higher levels of eccentric loading. • To develop a high degree of sport-specific strength and power. • To continue to develop a high degree of sport-specific endurance. • To continue to develop the appropriate muscle mass for the their event/sport. • Performance-Level deceleration and acceleration mechanics. • Performance-level plyometric progression and safe execution. • Continued refinement of execution of resistance training exercises. • Higher level nutrition modification and how it can benefit overall health and performance. • Developmental- and Performance-Level strategies of a successful mental athlete.

Sample Camp Itinerary

9:00 am	Campers arrive
9:15 am	Orientation / daily opening instruction
9:30 am	Morning yoga session
9:45 am	Warm-up
10:30 am	Speed, agility, plyometric drills and trampoline
11:00 am	Lunch (campers bring their own lunch)
12:00 pm	Weight room specific warm-up
12:15 pm	Strength training session, trampoline
1:15 pm	Post workout recovery / snack
1:45 pm	Lecture session / video
3:00 pm	Fitness games, free tramp time
4:00 pm	Dismissal

Download a printable KMS BOOST Camps Flyer PDF.

7:30 am	Wake-up / dress
8:00 am	Breakfast
8:45 am	Orientation / daily opening instruction
9:00 am	Morning yoga session
10:00 am	Warm-up
10:15 am	Speed, agility or plymoteric session
11:00 am	Recovery (coaches lunch prep)
11:30 am	Lunch
12:30 pm	Weight room specific warm-up
12:45 pm	Strength training session
1:45 pm	Post workout recovery / snack
2:15 pm	Lecture session #1 / video
3:15 pm	Fitnes games (hikes, trampoline, swim, bike, caputre the flag, etc.)
4:15 pm	Snack
4:45 pm	Conditioning session
5:30 pm	Recovery (coaches dinner party)
6:00 pm	Dinner
7:00 pm	Lecture session #2 / video (sports movie)
9:00 pm	Athletes return to rooms
10:00 pm	Lights out

Proud Sponsor of KMS:

KMS // 2708 Killington Road, Killington, Vt. // 802.422.5671

Campers will learn...

• That strength and conditioning is a movement-based system.

• The proper sequence of a workout; from the warm-up to the cool-down.

• The components of movement-based training system.

• Introductory-level deceleration and acceleration mechanics.

• Introductory plyometric progression and safe execution.

• Proper movement execution of resistance training exercises to be used in training.

• Fundamentals of nutrition and how it can benefit overall health and performance.

• Introductory strategies of a successful mental athlete.

Campers will learn...

• To challenge key locomotor patterns and combinations.

• A high degree of balanced strength and stability in key movement patterns.

• To develop a high degree of sport-specific endurance.

• To develop the appropriate muscle mass for the their event/sport.

• Developmental-level deceleration and acceleration mechanics.

• Developmental-level plyometric progression and safe execution.

• Continued refinement of execution of resistance training exercises.

• Fundamentals of nutrition and how it can benefit overall health and performance.

• Introductory- and Developmental-Level strategies of a successful mental athlete.

Campers will learn...

• To optimize sport related movement, including: reading and reacting to sport specific stimuli and the ability to tolerate higher levels of eccentric loading.

• To develop a high degree of sport-specific strength and power.

• To continue to develop a high degree of sport-specific endurance.

• To continue to develop the appropriate muscle mass for the their event/sport.

• Performance-Level deceleration and acceleration mechanics.

• Performance-level plyometric progression and safe execution.

• Continued refinement of execution of resistance training exercises.

• Higher level nutrition modification and how it can benefit overall health and performance.

• Developmental- and Performance-Level strategies of a successful mental athlete.

• To optimize sport related movement, including: reading and reacting to sport
specific stimuli and the ability to tolerate higher levels of eccentric loading.

• Higher level nutrition modification and how it can benefit overall health
and performance.