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Program Director: Mike Volkmar

Mike Volkmar brings a wealth of education and experience to the Peddie Strength and Conditioning summer program. Full time strength and conditioning coach at Peddie, Volkmar works with teams and individuals, elite athletes and novice exercisers to set and acheive training goals. A graduate of Le Moyne College where he was a 4-year division 1 varsity baseball player, Volkmar received his Masters degree in Exercise Science from The George Washington University. Holding multiple national certifications in the areas of Strength and Conditioning and Sports Medicine, Volkmar provides a motivating environment and high performance programs for athletes of all levels in Peddie's state-of-the-art facility.

Director of Speed Development: Nick Williams

Nick Williams brings Pro Level ability and training knowledge to the Peddie Summer Strength.  Nick and his partner Kashif Moore run HB Performance.  Kashif is currently playing for the Toronto Argonauts of the CFL.  Currently Nick is a member of the Atlanta Falcons.  While at the University of Connecticut, Nick was Team Captain, Two Time All Big East, Four Year Big East All-American, the NCAA #1 Kick Returner in 2012, and the All Time leader in return yardage and touchdowns.  Nick has a passion for Speed Development and is a Certified Personal Training and Sports Nutritionist.

Program Descriptions

List of 3 frequently asked questions.

  • Youth Training Program

    Mission
    To create a safe and fun environment for kids to exercise, learn proper movements, improve body image, and create healthy habits.

    Program Goals
    • Increase muscular strength and cardiovascular health
    • Improve bone health
    • Enhance motor skills and sports performance
    • Decrease injury potential
    • Improve psychosocial and body image
      Promote and develop exercise habits to decrease childhood obesity
    Program Guidelines
    Using a variety of safe, effective and fun training methods, the focus of the program is on increasing endurance, flexibility, body weight strength and agility.

    Each athlete will:
    • test pushup endurance and box jump height
    • have a fitness folder to chart progress
    • begin with a relatively light load and focus on correct technique, including muscle balance and posture
    • be educated about recovery, healthy nutrition, proper hydration and adequate sleep
    Youth Training program is based on science, research, and Volkmar's 12 years of training experience. Program design is based on the National Strength and Conditioning Association (NSCA) Position Statement on Youth Strength Training and the American College of Sports Medicine (ACSM) Position Statement on Youth Strength Training.

    Program Details
    • Open to children ages 8-12
    • Girls and bys train separately
    • 3 days a week
    • 60 minute sessions
    Sample daily schedule
    minutestypical workoutfocus
    10foam roll warm up/dynamic flexibilityteach proper warm-up techniques
    20speed and agility training, conditioning gameslearn speed mechanics, acceleration, deceleration, change of direction techniques; improve cardiovascular fitness with fun conditioning games
    10core strengthabs, lower back, butt and hips = core muscles
    15corrective exercise and relative strength developmentfix weaknesses, teach proper techniques, improve body weight strength
    5foam roll cool down/static stretchingmassage and stretch tight muscles

  • High School & College Private Group Training

    Mission
    To prepare athletes for the upcoming season through high performance programs and a motivating group environment.

    Program Goals
    • Decrease injury potential with proper warm-up and cool down protocol
    • Increase speed and quickness with plyometrics
    • Increase muscular strength and power
    • Increase sports specific conditioning (energy system development)
    • Enhance multi-directional speed and agility
    • Increase core strength
    • Improve psychosocial and body image
    Program Guidelines
    • Progressive Overload – The gradual increasing of volume (reps x sets) and intensity (% of max) from workout to workout or week to week.
    • Muscle Regeneration – Allowing the body to recover from exercise.Download weeks (low volume, low intensity weight training), Post workout & game meals (high carbohydrate / moderate protein), Foam Rolling, Pool Mobility Workouts, Ice Baths, Hurdle Mobility, and Aerobic exercise (light bike ride or jog) are methods we use.
    • Planned Performance Training – Alternating periods of Progressive Overload with Muscle Regeneration to maximize performance.
    • Perfect Technique – Of course we teach and stress perfect technique.Through the course of teaching proper technique I notice muscle imbalances and as a result, can add corrective exercises to their personalized workout.
    • Specificity – We create profiles for each student-athlete, faculty, and staff in order to create a personalized workout.We discuss if they are training for a specific sport(s) or general fitness, performance and fitness goals, injury history (with help from the athletic trainer if needed), and training history.This profile also holds all their performance test scores.
    • Training Variety – These are advance techniques we use with our workouts to keep athletes engaged and excited about training.
      • Super Sets – Alternate sets between two different exercises.You can super set opposing muscle groups or the same muscle group.
      • Circuit Training – Performing multiple exercises (6-10) with multiple pieces of equipment for a period of time or number of reps in succession with minimal rest.
      • Barbell Complexes - A circuit using a fixed barbell weight and one space.
      • Complex Training – Performing a Strength movement (Box Squat) with a Power movement (Squat Jumps) in a similar movement pattern.This can also be called Contrast Training – A 10 yard sled push followed immediately with a 20 yard sprint
      • Cluster Sets - Short rest periods (10-20 seconds) between reps within one heavy set.This allows the athlete to lift additional reps of their 3RM or 5RM.
    • Competition – To increase the energy of each student-athlete in the Fitness Center with workout challenges (sled races and tug of wars), Keiser competitions (highest power score per exercise), and the Record Board.
    • Balanced Programming – We program all the basic movements found in the gym and in life into every person workout.They include Upper Body Pull (horizontal and vertical), Upper Body Push (horizontal and vertical), Lower Body Pull, Lower Body Push, Rotation, and Stabilization.
    Sample daily schedule
    minutestypical workoutfocus
    5foam roll warm up/dynamic flexibilitymassage and stretch to prepare to perform
    20speed and agility trainingspeed mechanics, acceleration, deceleration, change of direction
    5core strengthabs, lower back, butt and hips = core muscles
    25corrective exercise, strength and power developmentfix weaknesses, teach proper techniques, improve size and strength
    5foam roll cool down/static stretchingmassage and stretch tight muscles

  • Incoming Peddie Student Program

    Mission
    Designed to give incoming Peddie students a head start and to help decrease the stress of starting at a new school, this program focuses on instructing students in strength and conditioning and familiarizing them with the equipment and procedures in the fitness center.

    Goals
    • Increase muscular strength and cardiovascular health
    • Enhance motor skills and sports performance
    • Decrease injury potential
    • Improve psychosocial and body image
    • Promote and develop exercise habits
    • Meet new students and increase comfort level with the school
    Program Guidelines
    Using a variety of safe, effective, and fun training methods, the new student program focuses on endurance, flexibility, body weight strength, and agility exercise. Each student will learn proper technique and use for each piece of equipment in the fitness center. Athletes will:

    • test pushup endurance and box jump height
    • receive a fitness folder to chart progress
    • begin with relatively light loads and a focus on correct technique, muscle balance and posture
    • be educated in the best practices for recovery, healthy nutrition, proper hydration, and adequate sleep
    Program Details
    • Open to new students enrolled for Fall 2014 at Peddie
    • Girls and Boys train separately
    • 3 days a week; 60 minute sessions

    Sample daily schedule
    minutestypical workoutfocus
    5foam roll warm up/dynamic flexibilitymassage and stretch to prepare to perform
    20speed and agility trainingspeed mechanics, acceleration, deceleration, change of direction
    5core strengthabs, lower back, butt and hips = core muscles
    25corrective exercise, strength and power developmentfix weaknesses, teach proper techniques, improve size and strength
    5foam roll cool down/static stretchingmassage and stretch tight muscles

Dates, Times & Details

June 20 through August 12, 2016
Facility hours: 
Monday - Thursday: 6:00 a.m. - 12:30 p.m. and 6:00 - 8:30 p.m.
Friday: 6:00 a.m. - 12:30 p.m.
Saturday: 6:00 - 9:30 a.m.

Private Group Training 
New and improved this year: The group training schedule (see below) will make it easier for athletes to stay organized and flexible from one week to the next. Athletes can attend any of the sessions for their training group. General training sessions (11:30 a.m. daily) will be used according to needs of groups.
Participants should sign up for one of the following groups:
  • High school athlete STRENGTH
  • High school athlete SPEED
  • College athlete STRENGTH
  • College athlete SPEED
  • Youth athlete (ages 8-12) STRENGTH
  • Youth athlete (ages 8-12) SPEED
  • Incoming Peddie School students (grades 9-11)
Monday Tuesday Wednesday Thursday Friday
8:30 a.m. Varsity Strength Varsity Speed Varsity Strength Varsity Speed Varsity Strength
9:30 a.m. Youth Strength Youth Speed Youth Strength Youth Speed Youth Strength
10:30 a.m. Varsity Strength Varsity Speed Varsity Strength Varsity Speed Varsity Strength
11:30 a.m. General Strength General Speed General Strength General Speed General Strength

Please note:
  • Coach Williams will be directing Speed Sessions from June 23-July16
  • All sessions must be used by August 21, 2015. All unused sessions will be forfeited
  • Training includes a four point performance assessment of speed and strength testing, injury and training history, and personalized workout program
Referral bonus: Earn FREE Training sessions by telling a friend! For every training package purchased by a non-Peddie student, you will earn 50% more training! For example, bring in a friend who signs up for a full summer of training, and earn a half summer of training for yourself! Bring in two friends who buy a full summer of training? You will have unlimited summer training with the best coaches at the best facility in the area! Spread the good work that training with Coach Volkmar is a GAME CHANGER!!!
  • Full Summer Training
    • Perfect for the athlete who wants the flexibility to train all summer with the best Strength and Speed Coaches in the area
    • $500.00
    • Unlimited Strength and Speed session during the 10 week program
  • Half Summer Training – Session A
    • This package is perfect for the athlete who is leaving early for college, has multiple camps, takes summer classes, takes family vacations, and/or wants to train exclusively with Coach Nick Williams.
    • $275.00
    • 5 weeks (June 15th – July 17th)
    • Unlimited Strength and Speed session during the 5 week program
  • Half Summer Training – Session B
    • This package is perfect for the athlete who has camps early in the summer, takes summer classes or family commitments.
    • $275.00
    • 5 weeks (July 20th – August 21st)
    • Unlimited Strength and Speed session during the 5 week program
  • 6 session Training Package
    • This package is perfect for the new athlete who wants to try a Strength or Speed session.  
    • $225
    • Scheduled by appointment
  • General Summer Membership
    • This membership is perfect for the athlete or general exerciser who wants the best gym in the area without a contract
    • $100 for Peddie student
    • $125 for non-Peddie student
    • Youth athletes are not eligible for general summer memberships
  • Full fitness membership payment due upon registration Fitness center membership includes use of fitness center during summer hours (see above)
  • Fitness memberships are FREE for those who purchase a training session package
Package Discounts:
*Peddie students signing up for Full Summer Training Package receive a $50.00 discount
*CJBA and MAVS AAU signing up for Full Summer Training Package receive a $50.00 discount
*Youth (ages 8-12) signing up for Full Summer Training Package receive a $100.00 discount
*Family discount for two or more siblings signing up for Full Summer Training Package receive a $150.00 discount.
***Discounts are applied during registration at checkout.

It is mandatory for each participant to submit the Physical Activity Readiness Questionnaire (PAR-Q) before beginning the program. PAR-Q forms can be downloaded from the "forms" box on the right side of this page and submitted at the first session.

Facilities & Equipment

Turf Field
20 yard by 10 yard space for speed, agility, core, mobility, flexibility, jump rope, sled, hurdle, plyometrics, and medicine ball work

Keiser Triple Trainer
The only machine of its kind, the Keiser Triple Trainer allows the athlete to train at full speed for max power and displays the athlete’s power output, reps, resistance, and power endurance. This machine is typically found in the professional and major college setting
Racks
4 Hammer Strength and 2 BFS half racks fully equipped with bumper plates, 45 lb. barbells, 25 lb. training barbells (used to teach younger athletes safely), chains, and bands.
Platforms
6 lifting platforms that provide a safe space to drop Deadlifts, Hang Cleans, and Power Cleans
Dumbbells
Sets of the Power Block dumbbell, the most space efficient and quick change dumbbell on the market
TRX Training Station
This is ultimate for team training. 12 TRX units allow for total body training.
Cardio Section
34 units – 17 rowers, 4 Keiser Spin bikes, 2 Life Fitness Stationary Bikes, 1 Keiser Total Body Trainer, 2 Life Fitness Elliptical Trainers, 1 Keiser Elliptical Trainer, 3 Life Fitness Treadmills, 2 stair masters , 1 step mill, 1 versa climberCore
Training Section
2 Glute Ham Raise benches, 2 forty-five degree back extension benches, 2 adjustable ab benches, 2 leg raise benches

Foam Roll Station
30 foam rollers for muscle regeneration
Strength Machines
4 Hammer Strength Plate Loaded, 3 Free Motion machines, 3 Cybex machines




List of 1 members.

  • Michael Volkmar 

    Strength & Conditioning Coach
    609-944-7673
    The George Washington University - M.S.
    Le Moyne College - B.A.
    Bio
"It is paramount that I keep my body primed for competition in the NFL at all times. When I am back home in New Jersey, I make it a point to train at Peddie with Mike Volkmar. He has professional experience, he is incredibly knowledgeable, and he is a great motivator. My coaches know that I always return to work fit and apt to contribute."
Myron Rolle, Florida State University / NFL Player
201 South Main Street
Hightstown, NJ 08520-3349
Phone Number: 609-944-7500
Fax Number: 609-944-7901