Fresh Start Manual

Please see the attached Pdf file for the Fresh Start Manual Week 1 to Week 5. The full manual will be up very soon.

Happy trails!

fresh_start_manual

Updated Varsity Meetings

Attention all students:
 
Rescheduled varsity meetings:
 
 Curling- Wed, Sept 21 at 5 pm at PSWC in meeting room A
There will be a meeting for those interested in Fleming Varsity Curling on Wednesday Sep 21 (TOMORROW) at 5 pm in meeting room A at the Wellness Centre.  Try to make that meeting, especially folks new to Fleming curling.
 
Also, there will be ON-ICE Tryouts at the Peterborough Curling Club, 2195 Lansdowne St west on Mon Sep 26, Tues 27, and Wed 28 starting at 8:30 pm. You can come out on one, two or three of those evenings, but you must make it out at least once.
 
Men’s Extramural Ice hockey- Thursday, Sept. 22 at 5:30 pm at the PSWC in meeting room A.
Cross Country – Thurs. Sept. 24th at 4:30pm at the PSWC
 
Please try to attend if interested.

Attention All New and Returning Full-Time Fleming Students

Your Fleming Student ID Card gives you access to a membership to the Peterborough Sport and Wellness Centre (PSWC). This includes: 3 Gymnasiums, a Swimming Pool, a Therapeutic Pool, 3 Lane Indoor Walking Track, Fitness Classes, and Strength and Cardio Equipment!!

Your membership is valid as long as you are enrolled in full time classes for the specific semester. For example if you are a full time student enrolled in a 2-year program starting in September you will have access to the PSWC for the Fall Semester (Sept-Dec) & Winter Semester (Jan to April), however during the summer if you are not taking full-time classes you will not have access to the PSWC.  There are summer memberships available to purchase from the city desk. If you are a new student or returning this September your membership to the PSWC will be active as of Sept. 01/2011. If you have any questions you can contact the Fleming Recreation desk at 705-749-5552 or message me here or on Facebook.  Have a great summer, see ya soon!

New Assistant Coaches For Fleming Soccer Teams

Head Coach Tony Bombino is pleased to announce the addition of two assitants to the Fleming soccer coaching staff:
 
Women’s Soccer:
Joining the women’s team full time is Rianna Poskin.:
 
Rianna played for four years at the University of California in Pennsylvania from 1999-2003. She was a captain for her final two years there, as well, as all conference. She also played for the Steel City Sparks of the Women’s Professional Soccer League for 2004. She was a grad coach at U of Calif. Penn from 2003 to 2005. Also, for this period she ran the summer soccer camp for the school. During this time she also coached the U12 Victory Express team, and for 2006-2007, she was a technical director for the Durham Region Soccer Association (DRSA).
 
Men’s Soccer:
Joining the men’s team full time is Mario Campigotto:
 
He has a played, coached and refereed soccer for over 40 years. I am currently
a Technical Coach with the DRSA (Durham Regional Soccer Association) and an
Academy Coach with the Pickering Soccer Club.

I have a noteworthy track record and coaching experience ,
2005- 2008 Head Coach of the Ajax Strikers 95G / Former U14 National Champions
Assistant Coach of the Oshawa Kicks Red Devils 96G / Ontario Cup 2009 finalist.

Currently hold a Canadian Pre B coaching license , Coerver Youth Diploma, Fundamental Soccer Certificate(California Youth Soccer Association)and Canadian District Referee certificate.

Resides in Bowmanville, Ontario and work in the Project Management field as a Senior
Technical Engineer/ Project Leader with Ontario Power Generation.

Welcome Rianna and Mario!

Check out there profiles here :
Rianna
Mario

Auk Expo

Join us at the Auk Expo!

VARSITY AND INTRAMURAL INFORMATION AND REGISTRATION
LIVE MUSIC, DUNK TANK, PEDESTAL JOUST, FREE FOOD, GIVE AWAYS!

Wednesday Sept. 7th, 2011,
5pm – 7pm
Field House

For more information contact:
Jane Bolin, Athletics Coordinator
jbolin@flemingc.on.ca
www.flemingauks.ca
On Facebook @ Fleming Auks

Varsity Tryout Information

Men’s and Women’s Soccer:
Orientation camp the weekend of August 20-21:
Girls sessions from 10:00-12:00 on Saturday and 11:00-12:30 on Sunday.
Guys sessions from 1:00-3:00 on Saturday and 12:00-1:30 on Sunday.

August 27 & 28:
Girls and guys-10:30-12:00 on the following Saturday, August 27 for both teams and arrange exhibition games for both teams on Sunday August 28.

Fleming Rugby Try-out Camp:
Thursday September 1st
12:00 PM (noon) Meet and Greet at the Peterborough Sport and Wellness Center
1:30 PM – 3:30 PM Fitness and Handling sessions at Nicholls Oval (home of Peterborough Rugby Club)
3:30 PM – 6:30 PM Supper Break
6:30 PM – 8:00 PM Ball Retention & Unit Skills sessions at Nicholls Oval (home of Peterborough Rugby Club)

Friday September 2nd
10:00 AM – 11:30 PM MORE Fitness, Handling, Ball Retention and Unit Skills at Nicholls Oval (home of Peterborough Rugby Club)
11:30 PM – 1:00 PM Lunch Break
1:15 PM – 3:00 PM Inter-Squad Match at Nicholls Oval (home of Peterborough Rugby Club)
3:00 PM – 3:30 PM Final remarks from coaches

Women’s Basketball:
Sunday, September 4th 1:00pm – 3:00pm, 5:00pm – 7:00pm  and Monday September 5th 10:00am – 12:00pm, Gym B&C

Men’s Basketball:
Tuesday Sept. 6th, Meeting at 7:00pm, Warm-Up at 8:00pm, Practice 8:30 – 10:30, Gym B & C  
Wednesday Sept. 7th, 8:00 pm-10:30 pm, Gym B & C
Thursday Sept. 8th, 9:00 pm- 10:30 pm, Gym B & C

Curling
Thursday, September 8th 4:30pm – Room C

Cross Country Running
Thursday, September 8th, 4:30pm – Room B

Golf
Thursday, September 8th 5:30pm, Room B

Women’s Rugby
Thursday September 8th, 6:00pm, Room B

Men’s and Women’s Volleyball:
September 8th,  7:00pm – 9:00pm



KNIGHT EXPO

Join us at the Knight Expo!

VARSITY AND INTRAMURAL INFORMATION AND REGISTRATION
DUNK TANK, MINI HOOPS, PEDESTAL JOUST, FREE FOOD, AND GIVE AWAYS!
Energy 99.7 live on location
Thursday September 8th, 2011
5pm – 7pm
PSWC Front Parking Lot
For more information contact:
Michlynne Murphy, Sport Information Officer
705-742-2380
michlmur@flemingc.on.ca
On Facebook @ Fleming Knights.

Soccer Fitness work out plan for August 2011

Soccer Fitness program:
This is a 5 week program that is tailored to your maximum heart rate (MHR) and should be done twice a week. To estimate your MHR, subtract your age from 220 for males and 225 for females. Then use a heart-rate monitor, if you have one, or if you belong to a gym, you can use the monitor of the treadmill, to ensure you are training at the prescribed percentage. Just multiple the percentage given in each weeks work out by your MHR to find your target heart rate. If you do not have a heart monitor or access to a treadmill then follow these instructions for checking your heart rate, gently press the tips of your index and middle fingers on one hand into your neck. The ideal spot is about an inch to either side of the middle of your throat, right where your neck and chin meet. You’ll know you have the right spot when you can feel the blood pumping through the blood vessels beneath. Using your watch or timepiece to keep time, count how many beats occur in ten seconds. Multiply this number by six. The result will be your current heart rate.

Week 1
5 minute run
Intensity – 75% MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 30 minutes

Week 2
3 minute run
Intensity- 90% of MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 20 minutes

Week 3
1 minute run
Intensity- 85% of your MHR
Rest- 1 minute
Sets- 5-6

Week 4
60 yard turnaround (sprint 60 yards, turn around, and sprint back)
Intensity- 30 seconds total
Rest- 2 ½ minutes
Sets- 3-4

Week 5
60 yard sprint
Intensity- as hard as you can
Rest- 20 seconds
Sets- 3-4

I am hoping that the majority of you are playing some kind of soccer this summer. If not, this program will get you fit for the first week of practice as we planning an intense beginning to the season. If you have any questions about this program do not hesitate to contact me at bombino@rogers.com.

I am also including a total body workout. If you are already in shape, then this program should not be too difficult for you to complete, but if you are not, then it will be a great introduction to adding weight training to your workout. These two works are specifically geared towards soccer. There are two parts to this weight training, a total-body circuit regime, and a multiset total body workout.

Total-Body Circuit
Perform 12 repetition sets of each exercise below, in order. Rest for 45 seconds between each exercise. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Do the circuit twice in the first two weeks, and three times in the next two weeks. Take a day off between weight-training days.

Circuit Workout

Exercise Sets Reps
Forward lunge 2-3 12
Modified pull-up 2-3 12
Squat and Touch 2-3 12
Push-up and reach 2-3 12
Dumbbell shrug 2-3 12
Chopping Wood 2-3 12
Bailing hay 2-3 12
Triceps press-down 2-3 12
Standing calf raise 2-3 12
Weighted crunch 2-3 12

Multiset Total Body Workout
Perform three sets of eight to 10 reps of the following exercises in this order: forward lunge, modified pull up, push-up and reach, dumbbell shrug, chopping wood, bailing hay, triceps press-down, standing calf raise. Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Rest for one minute between exercises. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Complete this workout three or four times a week with a day’s rest between sessions.

Multiset Total Body Workout
Exercise Sets Reps
Forward lunge 3 8-10
Squat and touch 3 8-10
Modified pull-up 3 8-10
Push-up and reach 3 8-10
Dumbbell shrug 3 8-10
Chopping wood 3 8-10
Bailing hay 3 8-10
Weighted crunch 3 8-10
Triceps press-down 3 8-10
Standing calf-raise 3 8-10
Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Do the Total-Body circuit for three weeks and then move onto the Multiset Total Body Workout. If you are unfamiliar with any of these exercises, they can easily be found on the internet, or you can ask a trainer at your gym. If you are not familiar with some of these exercises you may wish to play around with the weights the first day.

There it is, Fleming Soccer’s fitness program. I expect everyone to be in shape for the start of training camp. Our season begins on September 18th against Algonquin College in Ottawa. Algonquin’s men’s team are the 6 time defending Ontario College Athletic Association champions, and there women’s team were runners-up to us in the eastern conference last year, so they will be out for revenge.

Fleming Soccer Summer training camp 2011

Attention soccer players:

Location is Eastgate Soccer fields on Ashburnham Road in East City.

Orientation camp the weekend of August 20-21:
Girls sessions from 10:00-12:00 on Saturday and 11:00-12:30 on Sunday.
Guys sessions from 1:00-3:00 on Saturday and 12:00-1:30 on Sunday.

August 28 & 29:
Girls and guys-10:30-12:00 on the following Saturday, August 28 for both teams and arrange exhibition games for both teams on Sunday August 29.

Training workout programs will be emailed shortly.

Please plan on attending these sessions and you can contact Tony Bombino- bombino@rogers.ca

Fleming Men’s Rugby 2011 – Try-out Camp- Sept 1 & 2

When: Thursday September 1st and Friday September 2nd

Message from the coaches:
To get off to a good start, we need to get started EARLY.
Our first league match is on Sunday September 11 at Seneca College!
This Try-out Camp will help us to hit the ground running when the season starts. It’s crucial that all players planning to try out for the Fleming Men’s Rugby Team attend this try-out camp.

Itinerary for Fleming Rugby Try-out Camp:
Thursday September 1st
12:00 PM (noon) Meet and Greet at the Peterborough Sport and Wellness Center
1:30 PM – 3:30 PM Fitness and Handling sessions at Nicholls Oval (home of Peterborough Rugby Club)
3:30 PM – 6:30 PM Supper Break
6:30 PM – 8:00 PM Ball Retention & Unit Skills sessions at Nicholls Oval (home of Peterborough Rugby Club)

Friday September 2nd
10:00 AM – 11:30 PM MORE Fitness, Handling, Ball Retention and Unit Skills at Nicholls Oval (home of Peterborough Rugby Club)
11:30 PM – 1:00 PM Lunch Break
1:15 PM – 3:00 PM Inter-Squad Match at Nicholls Oval (home of Peterborough Rugby Club)
3:00 PM – 3:30 PM Final remarks from coaches