Workout Of The Week #6: Building Bluewater Hill Power

Workout of the Week #5 tested endurance. WOW #6 is about building power.

Start at the traditional WOW spot: the jetty by the intersection of Soundview Avenue, and Compo Road South/Hillspoint Road.

Do 3 burpees (click here for proper form).

Immediately perform a hard run from the jetty to the cannons.

Recovery walk halfway to the lifeguard stand, and back to the cannons (2 minutes)

Do 3 burpees, and immediately perform a hard run from the cannons back to the jetty.

Now that you are well warmed up, it’s time to attack Bluewater Hill.

Jog down Compo Road South, toward the Minuteman statue.  But take your 1st right onto Bluewater Hill South, and then a quick left onto Bluewater Hill.

Continue on Bluewater Hill until you reach mailbox #5 on your left.

Starting at mailbox #5, sprint all out until you reach mailbox #15 on your left.  Recovery walk down the hill to mailbox #12. Slowly jog the rest of the way back to the bottom.

Repeat 2 more times, for a total of 3 all-out sprints up Bluewater Hill.

Now that the toughest part is over,  jog back to Compo beach to finish off the workout.

Walking from the jetty to the 1st lifeguard stand,  perform the following:

5 burpees, followed by a sprint to the 2nd lifeguard stand.

Recovery walk half the distance back to the 1st lifeguard stand, then jog the rest.

4 burpees, followed by a sprint to the 2nd lifeguard stand.

Recovery walk half the distance back to the 1st lifeguard stand,  then jog the rest.

Continue the pattern with 3 burpees, 2 burpees,  1 burpee; finish with no burpees, and 1 final sprint, for a total of 6 sprints from the 1st lifeguard stand to the 2nd lifeguard stand.

Burpees are key to this workout.

Burpees are key to this workout.

5 Wreckers Find Success In Ireland

Five Staples soccer players competed with the Everton America U-15 team in Londerry, Ireland this week. They did not win the Foyle Cup — but they represented their high school and club teams (and country) quite well.

Rising sophomores Kenji Goto, Graham Gudis, James Lewis, Noah Schwaeber and Aidan Wisher lost in the quarterfinals to Norwich City Academy. The match — a heartbreaker — went to penalty kicks. Norwich City is favored to win the tournament tomorrow.

Everton bounced back to win 2 more games, securing 5th place with a final record of 4-2.

Staples players on Everton U-15 (from left): Aidan Wisher, James Lewis, Noah Schwaeber, Kenji Goto and Graham Gudis.

Staples players on Everton U-15 (from left): Aidan Wisher, James Lewis, Noah Schwaeber, Kenji Goto and Graham Gudis.

Mike Carey ’01 Joins NBC Sports

Mike Carey ’01 — a key member of the 2000 FCIAC championship team — is joining NBC Sports as a researcher. He’ll move from Philadelphia — where he worked for a law firm — to NBC Sports’ brand-new facility in Stamford next month.

Mike Carey '01

Mike Carey ’01

Mike’s primary responsibility will be NBC’s coverage of the English Premier League, which begins airing August 17. He will directly support of NBC’s in-studio talent during pre-game, halftime and post-game shows. On live telecasts, he will fact-check and conduct research.

Mike will also contribute content and analysis for the many shows surrounding NBC’s ambitious coverage of the EPL.

At NBC Sports, Mike will be a colleague of Kyle Martino ’99. Kyle  is the lead analyst for MLS and U.S. soccer, and a Premier League studio analyst.

Also at NBC Sports: Jeff Clachko, vice president, universal sports sales and marketing. Jeff lives in Westport, and is an avid Staples soccer fan.

Staples soccer welcomes Mike back to this area, and hopes he can slip at least a few Staples soccer factoids into upcoming EPL telecasts.

Workout Of The Week #5: 2-Mile Test

If you played for a few programs in the FCIAC, their fitness test would be a 2-mile run in under 13 minutes.

This week, test yourself against their standard. If you are over 13:00, you may want to invest in some endurance work. If you’re under 13:00, good job. You could pass the test at a few of our rival programs.

2 mile test: Minuteman lap, plus another partial lap to the corner of Owenoke Park and Compo Beach Road.

Start at the WOW traditional intersection of Soundview and South Compo/Hillspoint Roads. Run down South Compo. Turn left at the Minuteman statue onto Compo Beach Rd. Follow Compo Beach Road around past the marina and the entrance to Compo Beach. Continue left down Soundview, so that you finish where you started (the intersection of Soundview and South Compo/Hillspoint Roas).

Continue running in the same direction to complete a partial lap. You’ll finish at Owenoke Park Road (on the right, just before the marina), to complete 2 miles.

Under 13 minutes: Your fitness is good. If you are well under 13:00, begin focusing on speed and power while maintaining your endurance.

If you are not under 13:00,  continue doing endurance work like this to get ready for the fall.

After your 2-mile run, recovery walk toward the Minuteman statue, reversing the path you have been running. When recovered, jog over to the hill at Longview Road (your first left on Compo Road South as you head back from the Minuteman statue to the starting point).

At Longview Road perform a total of 10 sprints, doing 5 from from mailbox #1 to mailbox #1A, and 5 from mailbox # 1 to the telephone pole on your left. Alternate between these 2 sprints, walking halfway down the hill and jogging the rest to recover.

After the 10 sprints are completed, recovery jog back to the starting point to finish.

Tryouts are approaching. Will you be fit enough to show well?

Tryouts are approaching. Will you be fit enough to show well?

 

Lorenz Esposito Offers Personal Soccer Training

Lorenz Esposito is available for individualized soccer training.

Lorenz Esposito (Photo by Carl McNair)

Lorenz Esposito (Photo by Carl McNair)

The University of Connecticut-bound player — whose soccer resume includes 2 years in the Staples program, as well as 4 years with FC Westchester and 2 years with South Central —  will work on speed, endurance, agility, footwork, trapping, passing, juggling, shooting, weak foot, stregnth, and tactical awareness.

For more information, call 203-505-5309, or email lorenzvesposito@gmail.com.

To view his soccer resume, click here.

Job Available: Database Work For Top Of The Hill Team

A job is available for a player, alumnus or other Staples soccer fan.

The goal is to update the Top of the Hill database. It involves moving data from an Excel spreadsheet to new software (possibly Constant Comment), then building the database further by seeking out missing and incorrect contact details.

Pay is $10 an hour.

If interested, email dwoog@optonline.net.

At the 50th Staples soccer celebration in 2008, alumni from the 1990s got together. It's time to verify their data again. From left: Zack Randel, David Nayor, Alex Deegan, former coach Jeff lea, Andrew Clement, Tim Caffrey.

At the 50th Staples soccer celebration in 2008, alumni from the 1990s got together. It’s time to verify their data again. From left: Zack Randel, David Nayor, Alex Deegan, former coach Jeff Lea, Andrew Clement and Tim Caffrey.

Workout Of The Week #4: Head For Compo Hill!

Kurt Dasbach has just announced Workout of the Week #4. It’s a tough one — but based on the work already done by Staples soccer players, it’s one more steep step on the road to championships.

The Workout of the Week can be done as a Staples group (email jscottchicago10@gmail.com), as a smaller group, or — if you are away from Westport — individually, at a similar distance.

WOW #4: Sprint Endurance Workout on Compo Beach and up Compo Hill

Start at the WOW traditional intersection of Soundview Drive and South Compo/Hillspoint Roads (the wall by the beach on Soundview). Begin with 10 hops of each leg, landing on 2 legs on the wall. Follow with 15 pushups (hands on the ground, feet on the wall).

On Compo Beach, walk/jog/sprint between the lifeguard stands. Start at the jetty, end at the cannons.

At the cannon jetty, walk 1/2 the distance from the jetty to the 1st lifeguard stand. At the halfway point, jog to the 1st lifeguard stand. Sprint all out from the 1st lifeguard stand to the 2nd lifeguard stand. Walk 1/2 distance, jog 1/2 distance to lifeguard stand #3, sprinting all out from lifeguard stand #3 to #4. Walk 1/2 distance, jog 1/2 distance toward lifeguard stand #5, sprinting from #5  to the cannons for 3 sprints total from the jetty back to the cannons.

Return the same way you came, completing 3 walk/jog/sprints between lifeguard stands,  starting at  the cannons and ending at the Hillspoint jetty.

Do another round of 10 single-leg hops onto 2 legs landing on the wall, and 15 pushups with hands on the ground and feet on the wall.

Next, jog from the intersection of Soundview and South Compo/Hillspoint Roads  north on Hillspoint, to Elvira’s.

Perform a “sprint ladder” on Compo Hill (the big hill) as follows:

Walk from Elvira’s up Compo Hill to the 1st telephone pole on your left (#5 Compo Hill). Sprint from the 1st telephone pole until you pass the 2nd telephone pole (at the intersection of Sherwood Drive).

Walk halfway down the hill, jogging the 2nd half of your trip down the hill. When you reach the 1st telephone pole, turn around and sprint up Compo Hill until you pass the 3rd telephone pole. Walk 1/2 the distance you sprinted, jogging the rest until you reach the 1st telephone pole.

At the 1st telephone pole, turn around and sprint up Compo Hill until you pass the 4th telephone pole.

Walk halfway down the hill, then jog to the bottom. You have completed the 1st of 2 “sprint ladders” up Compo Hill.

In between sprint ladders, do a recovery jog/walk on Sherwood Drive for 2 minutes.

Repeat Compo Hill “sprint ladder,” building from a sprint to the 1st telephone pole up to a sprint to the 4th.

Walk down Compo Hill after the 2nd sprint ladder.

Run briskly back to the WOW starting point at Soundview.

Repeat 10 single-leg hops and 15 pushups on the wall, followed by 6 walk/jog/sprints between lifeguard stands on Compo Beach.

Your grand sprint total will be 2 x 6 lifeguard stand sprints and 2 x 4 sprints of increasing length up Compo Hill — 20 sprints in all.

Elvira's: The target at the base of Compo Hill.

Elvira’s: The target at the base of Compo Hill.