Summer training program

SYNERGY DISTANCE PROJECT | June 15 - July 30, 2022

Synergy distance project chicago

Synergy Distance Project is a 7-week Summer training program for students entering grades 7-12. Camp is for any student athlete looking to gain fitness for the Fall athletics season. The training plan and workouts are specifically designed for athletes training for events ranging from 800 meters to 3 miles. In just two years Synergy has produced 22x All-City performances, 6x City Champions, 5x All-State performances, 2x Sectional Team Championships, 1 Regional Team Championship, and 2x top-10 state meet XC finishes (Details HERE). Camp is also phenomenal conditioning for post-high school athletes and soccer, lacrosse, tennis, etc. athletes.

focus

Synergy Distance Project focuses on four key physical training components: Strength, Endurance, Speed, & Mobility. As Summer is a base phase for the Illinois cross country season, much of our focus will be on strength development and building a strong aerobic engine. Daily sessions include: Hill repeats, track intervals, long runs, fartlek, short sprints, drillwork, agility, core, and time trials.

Location

At Synergy Distance Camp we take full advantage of the best training grounds in the state. We live in Chicago, but know how important it is to be in nature! We run on grass loops, dirt paths, gravel trails, wood chips, over hills, under tunnels, in the mud, along the lake path, on the track, under the sun, in the rain, and anywhere else we can find to challenge our bodies and our minds!

fun

Synergy Distance Camp will be the most challenging and physically demanding Summer of your life. With hard work, comes serious recovery! We keep active recovery days light and fun with games like: team scavenger hunts, soccer, capture the flag, water balloon fights, donut runs, etc!

activation

Each morning begins with active isolated rope stretching, activation exercises, and a dynamic warm up. Each warm up will vary slightly to prime the runner's body for the specific session on tap each day. We like to focus on the details and the "little things" which all add up to help runners stay healthy, happy, and injury free.

ability

Runners are placed in training groups based on experience, age, and ability. This allows each camper to participate in the same workout, at their own pace, with runners of the same ability. As ability increases, runners may advance in groups. We're careful to prescribe lower volume/mileage for new runners, younger runners, and anyone with history of injury.

whole person

The ultimate goal of Synergy Distance Project is to build healthy, physically fit, confident, positive human beings! We stress healthy living, through nutrition, positive life choices, and of course running. We focus on team building, character, relationships, hard work, and instilling values which can be applied to any aspect of a camper's future endeavours.

details

Camp meets every Monday-Saturday at 8am for 7 weeks. Duration of practice will vary, but will typically last 2-2.5 hours. We meet at the Montrose Track (Cricket Hill) at Montrose and Lake Shore Drive. Your registration includes: A 10-week training plan, coached running instruction, group training, prominent guest speakers (coaches and elite athletes), clinics (yoga, running gait analysis), running tech shirt, stretch rope, a Dick Pond Running Company truck visit w/ special camp discounts, and more!

7 weeks: $400

Email: dadziubski@cps.edu

SCHEDULE

Per IHSA rules (Section 3.150) High school coach contact days are limited to 25 days per Summer. Key workout sessions will be Monday/Wednesday/Saturday.

Official Camp Days:

June: 15,16,17,18,20,22,25,27,29

July: 2,5,6,14,16,18,19,20,21,22,23,25,26,27,28,29,30

Team Captain's Practices:

June: 21,23,24,28,30,31

July: 1,4,7,8,9,11,12,13,15,28

Coach Dan Dziubski

Walter Payton Head Boys Cross Country Coach

Walter Payton Head Boys Track & Field Coach

Chicago Firefighter / EMT

Coach Z ran high school Cross country and Track at York High School in Elmhurst and was part of 3 state championship teams in xc and track. Continued to run middle distance at the University of Iowa where he earned his BA in Health Promotion. Earned a Masters in Education (PE/Health) from North Park in 2020. 16 years experience coaching high school cross country, including 4 years at York High school as part of multiple state championship teams and one national championship team. Entering his 3rd year as head coach at Payton following a record setting year including: Two consecutive track sectional championships, a Regional XC championship, Best ever school placement at the XC state meet (6th), lowest average state team time (15:56), lowest ever state team score (262pts), first ever all-state runner at Payton (17th, 15:15), and each of 2021's top 7 runners now place on the Payton All-Time top 20 performance list.

Coach Adam Palumbo

Walter Payton Assistant Boys Cross Country Coach

Walter Payton Assistant Boys Track & Field Coach

Network Process Manager AT&T

Coach Palumbo ran high school cross country and Track at York High School, was a multiple time all-state athlete in xc and track. He was part of the 1999 York team which is ranked the #1 high school cross country team in Illinois history and ranked #2 in US history. He ran 14:34 at Detweiller and owns a mile PR 4:05. Adam went on to run at The University of Illinois were he was team captain. Adam coached cross country at Whitney Young for 3 seasons. He holds a marathon PR of 2:38. He enters his second season at Walter Payton and was an instrumental part of Payton's record breaking cross country season in 2021.