Strength and Conditioning

Mission Statement

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 need 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.

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

Athletic Performance Programming

Pre-Season Fitness Testing

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 gage 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

Team, Group, and Individual Sessions

View Sample of Strength and Conditioning Schedule

Example of Strength and Conditioning Schedule for Winter Season Sports

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

*Please note that the Weight Room is supervised and open to all students from 3:15-5:15 p.m. every night after school.

Nutritional Plans

MKA’s student athletes can also receive advice on nutrition, diet, and hydration. See below for a recent example of a plan provided to a player on the boys' soccer team who wanted to maximize protein and eliminate added sugars and saturated/trans fats.

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	-Fruit -Hummus and Dip -Yogurt -Protein Shakes -Protein Bars -Oatmeal Cookies -Peanut Butter -Popcorn -Chocolate Milk -Chips and Salsa -Trail Mix -Cereal and Milk
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
Sunday	Yogurt and Granola	Avocado Toast with Tomatoes	Grilled Chicken Breast with Vegetables

Facilities

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 that can help athletes throughout the year with both in and out of season training programs. In addition to this equipment there are 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.

Learn About Our other facilities

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 2023 Essex County Coach of the Year. His expertise enables him to create programming that is truly specific to the sport of the athlete.

Coach Leather received a Bachelor in Sports and Exercise Science from the University of Birmingham and a Masters in the Arts of Teaching from Montclair State University.

For Current Students:

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