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Fitness Center

Coach Ryan Bonikowske

Raider Speed and Strength Summer Program

Hello Athletes! 


Hope you are all excited for your summer to start after a crazy school year! To utilize your summer to its full potential, we highly encourage you all to sign up for the Speed and Strength Camp. This summer’s training will give you that competitive edge you need for your upcoming seasons. With CDH partnering up with Training Haus, these training sessions will focus on building a total athlete, while reducing the risk of injury through individualized evaluation and program design. We are excited to make great strides during the summer months! 


Jr. High & High School Program 

CDH is offering sports performance opportunities to incoming 9th-12th and 6th-8th grade students within the CDH weight room. High school athletes will train in the mornings, four days per week from June 10th-August 1st. Mondays, Wednesdays, and Thursdays will have a weight room focus for building power, strength, and athletic development. On Tuesdays and Thursdays, the focus will be on running mechanics, speed, agility, and change of direction work. Athletes will be put in groups based on their sports to be trained with their teammates. 


Junior high athletes will train 3 days per week in the early afternoons. Junior high athletes will follow a similar training schedule, with a weight room focus Mondays/Thursdays and running development on Tuesdays.   



High School 
Monday - Weight Room/Soccer Field
Tuesday – Weight Room
Wednesday - Weight Room/Soccer Field
Thursday - Weight Room 

Middle School 
Monday - Weight Room
Tuesday – Soccer Field 
Wednesday - Weight Room
Thursday – Soccer Field 

Session 16:30am-8:00am Monday & Wednesday 6:30am - 7:30am Tuesday & Thursday (ALL SPORTS) 
Session 27:30am-9:00am Monday & Wednesday 7:30am - 8:30am Tuesday & Thursday (FOOTBALL 10th-12th) 
Session 38:30am-10:00am Monday & Wednesday 8:30am - 9:30am Tuesday & Thursday (GIRL SPORTS) 
Session 49:30am-11:00am Monday & Wednesday 9:30am - 10:30am Tuesday & Thursday (BOY SPORTS/FOOTBALL 9TH Grade) 
Session 510:30am-12:00pm Monday & Wednesday 10:30am - 11:30am Tuesday & Thursday (ALL SPORTS) 
Session 6: (Middle School): Monday – Thursday 11:30am - 12:15pm
Session 7: (Middle School): Monday – Thursday 12:15pm - 1:00pm  


Ryan Bonikowske, M.S., CSCS, USAW 

Ryan received his Bachelor’s Degree in Exercise and Rehabilitative Science from Winona State University. While he earned his Master’s Degree in Strength and Conditioning Studies from Arkansas Tech University, he served as a Graduate Assistant Strength and Conditioning Coach. Ryan also spent time working at the Division I level, completing internships at the University of Notre Dame and the University of Wisconsin-Madison, where he worked with a variety of sports teams including basketball, football, hockey, and soccer. Ryan also competed at the collegiate level in wrestling and football at the University of Wisconsin-La Crosse. 


COST: $250 – 7 week program 

TRAINING DATES: June 10th – August 1st (June 29th - July 6th OFF) 

The Patrick Daulton Family Fitness Center

The Cretin-Derham Hall Fitness Center is one of the most versatile and state-of-the art facilities of its kind in the Midwest. The 10,000 square-foot training area has a variety of equipment to meet the needs of Cretin- Derham Hall students. Whether you want free weights, cable machines, a variety of cardio machine options, or space to work on plyometrics and running, the Fitness Center can deliver.