4-6 grade information below

  • 7-12 Grade 2023 Mustang Power Camp 

    Grades 7-12 Registration Form Link

     

    Purpose:

    Mustang power is designed to improve strength, speed, agility, and explosive power for all Sheyenne and Liberty student athletes. The coaches at Sheyenne and Liberty value their athletes working out together because it builds the intangible factors that make championship teams--team chemistry, trust, discipline, and accountability.

     

    Sessions and times: Grade fall 2023
    *Suggested sessions are only suggestions not required.
    Session I    6:30 - 8:10 am (*suggested football athletes going into 9-12 grade)
    Session II   7:40 - 9:20 am (*suggested GIRLS going into 9-12 grade for all sports)
    Session III  8:50 - 10:30 am (*suggested hockey, bb, wrestling, soccer, swimming, t    &f athletes going into 9-12 grade)
    Boys going into 8th grade          9:30 - 11:10 
    Girls going into 7th & 8th grade 10:00 - 11:40 

    Boys going into 7th grade          10:40 - 12:20

    May/June workout days: 5 weeks mon-thur
    (30, 31, 1) (5, 6, 7, 8) (12 13, 14, 15) (19, 20, 21, 22) (26, 27, 28, 29)
    July workout days: 3 weeks mon-thur
    (10, 11, 12, 13) (17, 18, 19, 20) (24, 25, 26, 27)

    Camp fee:
    $190 for 31 workouts 
    Monday – Thursday

     

    Workout sample:

    Athletes will meet in the weight room every day.

    10 min Dynamic warm-up and mobility training

    12 min Squat or bench variations
    12 min Progression of deadlifts, cleans, push presses, & snatch’s
    12 min DB unilateral and injury prevention exercises

    12 min Band functional, rotational, & posterior exercises

    12 min ACL, balance, coordination, abs, & core exercises

    30 min Speed, acceleration, agility, & plyo movements outside

     

    Testing:
    Vertical jump, 20-yard acceleration, pro-agility, squat, clean and bench

    Facilities:
    Sheyenne HS and Liberty MS weight room and athletic fields

    Camp confirmations:
    Emails will be sent on Sundays to confirm registration

    Pay using VENMO $190: Search Rollie Swedberg, @Mustang—Power, (cell # last four 1859)
    or
    Mail a $190 check to:
    Rollie Swedberg
    Power Camp
    1440 Sterling Court
    West Fargo, ND 58078

    Questions:
    Rollie Swedberg
    Sheyenne High School Strength Coach
    rswedberg@west-fargo.k12.nd.us
    701-499-3182
    Comments (-1)

going into 4-6 grade Mustang Preview Camp

  • 4-6 Grade 2023 Mustang Preview Camp 
    Grades 4-6 Registration Form Link

     

    Purpose:

    Mustang Preview is designed to teach proper exercise form, speed, agility and improve overall fitness while having FUN! Workouts follow the National Strength and Conditioning Association resistance training guidelines for youth, and the American Academy of Pediatrics resistance training guidelines for children and adolescents.

    Sessions and times: Grade fall 2023
    Boys and Girls going into 4th Grade 9:00 - 10:15am (75 min)
    Boys and Girls going into 5th Grade 9:00 - 10:20am (80 min)
    Girls going into 6th grade 8:30-10:00am (90 min)
    Boys going into 6th grade 9:10-10:40am (90 min)

    May/June workout days: 5 weeks mon-thur
    (30, 31, 1) (5, 6, 7, 8) (12 13, 14, 15) (19, 20, 21, 22) (26, 27, 28, 29)
    July workout days: 3 weeks mon-thur
    (10, 11, 12, 13) (17, 18, 19, 20) (24, 25, 26, 27)

    Camp fee:
    $175 for 31 workouts

    Monday - Thursday

    4th & 5th grade workout sample:
    Athletes will meet at the Sheyenne HS track everyday
    10 min Dynamic warm-up and mobility training
    20 min Learn & perform speed, agility, footwork, and cardio conditioning exercises
    20 min Learn & perform body weight upper and lower body exercises
    10 min Core/abdominal exercises
    15 min Fun activity, game or competition

     

    6th grade workout sample:
    Athletes will meet at the Sheyenne HS track everyday
    10 min Dynamic warm-up and mobility training
    30 min Learn and perform speed, agility, footwork, and cardio conditioning exercises
    30 min Learn & perform DB, BB and machine exercises in the LMS weight room
    5 min Core/abdominal exercises
    15 min Fun activity, game or competition


    Facilities:
    Sheyenne HS and Liberty MS Athletic Fields and Fitness Rooms

    Camp confirmations:
    Emails will be sent on Sundays to confirm registration

    Pay using VENMO $175: Search Rollie Swedberg, @Mustang—Power, (cell # last four 1859)
    or
    Mail a $175 check to:
    Rollie Swedberg
    Power Camp
    1440 Sterling Court
    West Fargo, ND 58078

    Questions:
    Rollie Swedberg
    Sheyenne High School Strength Coach
    rswedberg@west-fargo.k12.nd.us
    701-499-3182
    Comments (-1)

Philosophy & Purpose

  • The strength and conditioning staff at Sheyenne High School is dedicated to developing student athletes both physically and mentally. Our overall goal is to improve athletic performance, prevent injuries, and develop confidence and mental toughness. Student athletes are trained in the areas of: speed, agility, plyometrics, abs/core, flexibility, cardio conditioning, injury prevention, Olympic weightlifting, core lifts and various other exercises and drills. Check points of progress are measured periodically. The check points are: vertical jump, 20 yard sprint, pro-agility, power clean, back squat, bench press, snatch and clean and jerk. Sheyenne High School has a USA Weightlifting club team that competes in local, regional and national weightlifting meets.

Records

Meet the Coaching Staff

Phone:

Email:

Degrees and Certifications:

National Board Certified Teacher Master of Science - Sports Pedagogy - NDSU Bachelor of Science - Physical Education - MSUM Bachelor of Science - Corporate Community Fitness - NDSU USA Weightlifting Sports Performance Coach USA Weightlifting Level II Coach

Mr. Rollie Swedberg

Coach Rollie Swedberg began his coaching career at Shanley High School as an assistant football, track and strength coach in 1999. In 2006, Coach Swedberg started teaching physical education and coaching football at West Fargo High School. In 2007, he started the strength and conditioning program at the Sheyenne Ninth Grade Center. He was named the West Fargo Public Schools District Strength and Conditioning coach in 2009, coordinating in-season and out of season workouts for students and athletes at Sheyenne High School, Liberty Middle School, West Fargo High School and Cheney Middle School. In 2017, Coach Swedberg became the Head Strength Coach for Sheyenne High School. As a Physical Education teacher at SHS, Coach Swedberg teaches Advanced Strength Training classes all year. In the summer, Coach Swedberg organizes and runs the summer Mustang Power Strength and Conditioning Camp for 4-12 grade students. Coach Swedberg has been the Head Coach for the Sheyenne High School Weightlifting Team since 2015. Helping athletes achieve personal records, state records and qualifying for and winning national competitions. 

Coach Swedberg graduated from North Dakota State University in 1994 with a Major in Corporate Community Fitness and a minor in Business and Nutrition. After owning a personal training business for five years, he returned to college for a Major in Health and Physical Education from Minnesota State University Moorhead in 1999. He graduated with a Master's in Sports Pedagogy from North Dakota State University in 2011. Coach Swedberg retired as a Chief Master Sergeant in 2021 after 32 years in the North Dakota Air National Guard. 

Rollie is married to Leah Swedberg who teaches Health and Physical Education at West Fargo High School. Rollie and Leah have four children. 

Phone:

Email:

Degrees and Certifications:

Mr. Amos Condley

Assistant Strength Coach Winter and Spring Seasons

acondley@west-fargo.k12.nd.us

Phone:

Email:

Degrees and Certifications:

Mr. Andrew Nack

Assistant Strength Coach Fall Season

Liberty Middle School Strength Coach Form and Fitness Fall, Winter and Spring Sessions

anack@west-fargo.k12.nd.us

Phone:

Email:

Degrees and Certifications:

Mr. Kyle Benjamin

Liberty Middle School Strength Coach Form and Fitness Fall, Winter and Spring Sessions

kbenjamin@west-fargo.k12.nd.us