Montclair Kimberley Academy’s Athletic Performance Program is committed to providing every student-athlete the opportunity to maximize their athletic potential by offering a comprehensive strength and conditioning program that meets the specific needs of the student-athlete. Our primary focus is on providing individuals and collective teams with tailored training programs and education on what it takes to be their best from a physical perspective in their sport.
STAFF
Strength and Conditioning Coach: Rob Leather
Department: Health, Wellness, and Physical Education
Other Roles: Boys' Varsity Head Soccer Coach and 12th Grade Dean
ABOUT: Coach Leather joined MKA in 2014 and is a Certified Strength and Conditioning Coach. He designs and implements workouts for athletes who compete in a variety of sports at the school. Coach Leather is a published author in the field of athletic performance and game intelligence. He continues to work in academia in the field of Exercise Science. Coach Leather has over 20 years of experience coaching at the highest level and was awarded the 2023 Essex County Coach of the Year award. His expertise enables him to create programming that is truly specific to the sport of the athlete.
Coach Leather received a Bachelor's in Sports and Exercise Science from the University of Birmingham and a Master's in the Arts of Teaching from Montclair State University.
TRAINING PHILOSOPHY
Our training philosophy emphasizes progressive training programs in the development of Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Speed, Power, and Agility. MKA's Athletic Training Program centers on providing a balance of traditional strength training techniques, constantly varied, high-intensity functional movements, and plyometric exercises. This balance in training philosophy enables student-athletes to train in order to improve a variety of core fitness components.
HEAR FROM ATHLETES AND COACHES
ATHLETICS PERFORMANCE PROGRAMMING
MKA’s Athletic Performance Program offers all sports the opportunity to conduct pre-season fitness testing. This allows Head Coaches an insight into the fitness levels of their teams as they head into pre-season. Coaches are then able to gauge how much time needs to be spent on fitness during those crucial weeks. The battery of tests are designed around the demands of the individual sport but can include the following:
- Upper Body Muscular Strength - Bench Press 1RM
- Lower Body Muscular Strength - Squat 1RM
- Upper Body Muscular Endurance - Maximum Push Ups
- Lower Body Muscular Endurance - Maximum Squats
- Power - Vertical Jump
- Agility - 3 Cone Drill, Illinois Agility Run, T-Test
- Speed - 40m Sprint
- Cardiovascular Endurance - Pacer Test, Yo Yo Intermittent Recovery Test, 1 Mile Run
MKA’s student athletes are able to organize a full team, smaller group, or individual programming. Everything is tailored to the needs of the individual and the physical demands of the sport they play.
| Day/Time | Session | Location |
|---|---|---|
Monday (3:00-4:15 p.m.) |
High Intensity / Functional Movements - Cardio / Muscular Endurance |
Workout Area in Cougar Dome |
Tuesday (3:15-4:45 p.m.) |
Resistance Training |
Weight Room* |
Wednesday (3:00-4:15 p.m.) |
High Intensity / Functional Movements - Cardio / Muscular Endurance |
Workout Area in Cougar Dome |
Thursday (3:15-4:45 p.m.) |
Resistance Training |
Weight Room* |
Friday (3:00-4:15 p.m.) |
Sports-Specific Strength and Conditioning |
Weight Room* / Gym |
| Day | Breakfast | Lunch | Dinner | Snack Ideas |
|---|---|---|---|---|
Monday |
Scrambled Eggs on Whole Wheat Toast |
Turkey, Lettuce, Tomato and Cheese on a Whole Wheat Bread and Sunflower Chips |
Chili | |
Tuesday |
Yogurt and Fruit |
Grilled Chicken, Tomato, and Lettuce on a Whole Wheat Wrap and Sunflower Chips |
Chicken Stir Fry with Brown Rice | |
Wednesday |
Boiled Eggs on Toast |
Tuna Salad, Lettuce Tomato on Whole Wheat Toast, and Sunflower Chips |
Chicken, Sweet Potatoes, and Black Beans | |
Thursday |
Cereal and Whole Wheat Toast |
Caesar Salad with Grilled Chicken |
Whole Wheat Pasta with Shrimp, Broccoli, and Sauce | |
Friday |
Whole Wheat Bagel with an Egg and Cheese |
One of the Above |
Tacos with Steak / Chicken (Easy on the Cheese) | |
Saturday |
Scrambled Eggs on Whole Wheat Toast |
Chicken Burrito |
Salmon, Brown Rice, and Vegetables |
Snack Ideas
Fruit, Hummus, Yogurt, Protein Shakes, Protein Bars, Oatmeal Cookies, Peanut Butter, Popcorn, Chocolate Milk, Chips & Salsa, Trail Mix, Cereal & Milk
Weight Room: The MKA Weight Room was completely refurbished in the summer of 2009, and the room features free weights and weight stack machines and a full range of cardio equipment, including four stationary bikes, a spin bike, four treadmills, three rowing ergs, and a ski erg. MKA has a Strength and Conditioning Coach on staff who can help athletes throughout the year with both in and out-of-season training programs. In addition to this equipment, there is also a full set of kettlebells, medicine balls, sand weights, wall balls, resistance bands, boxes, balance balls, and a power training area. Workout Area in Gym: This space was created for smaller groups of athletes to work on more functional movements. In this area, there is a gym floor with battle ropes, pull-up bars, boxes, skipping ropes, ladders, boxing equipment, and hurdles. It allows individuals and smaller groups to focus on sports-specific training in a more private setting.
Athletic Training Room: The Athletic Training Room is a state-of-the-art facility with cryotherapy (ice bath) and thermotherapy equipment. MKAs athletes are able to make appointments with two head trainers to ensure that they are in peak condition for performance. The Athletic Training Room is a space where this therapeutic treatment can be optimally delivered.
