Announcements

  • For students in 5th-7th Grade, please see the link below: 

     2024 5th-7th Grade Packer Power Information

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  • 2024 8th-12th Grade Packer Power Information

    8th-12th Grade 2024 Packer Power S&C Camp 
     
    Purpose:
    Packer Power is designed to improve strength, speed, agility, and explosive power for all West Fargo High School and Cheney Middle School student athletes. The coaches at West Fargo High School and Cheney Middle School value their athletes working out together because it offers numerous benefits that contribute to both individual and collective athletic success.

    We're dedicated to fostering the physical and mental development of young athletes. Our camp is tailored specifically for high school athletes who are eager to enhance their athletic abilities, improve their performance on the field/court/ice, and elevate their overall fitness level.

    Led by experienced coaches who understand the unique needs and challenges of high school athletes, our program emphasizes proper technique, injury prevention, and progressive training methods. We provide a supportive and motivating environment where athletes can push themselves to new heights while also learning important principles of training, nutrition, health, and wellness.

    Whether you're a varsity athlete or a newcomer looking to build a solid foundation of strength and conditioning, our camp offers something for everyone. Join us as we prepare you not only for success in sports but also for success in life.

     

    Sessions & Times: Grade as of Fall 2024

    *Suggested sessions are only suggestions - not required*

     

    • Session I (9th-12th): 6:30 - 8:00 am (*Suggested Football & Boys Basketball athletes going into 9th-12th grade & 9th-12th grade athletes who work a day job)

     

    • Session II (9th-12th): 8:00 - 9:30 am (*Suggested GIRL athletes & Packatahnas going into 9th-12th grade for all sports)

     

    • Session IV (9th-12th): 10:30 - 12:00 pm (*Suggested Hockey, Baseball, Wrestling, Soccer, Swimming, T&F athletes going into 9th-12th grade)

     

    • Session IV (8th Grade): 10:30 - 12:00 pm (*Specifically for boy & girl athletes going into 8th grade for all sports)

     

    June Workout Days: 4 Weeks (Monday-Thursday)
    (3, 4, 5, 6) (10, 11, 12, 13) (17, 18, 19, 20) (24, 25, 26, 27)

     

    July/August Workout Days: 4 Weeks (Monday-Thursday)
    (8, 9, 10, 11) (15, 16, 17, 18) (22, 23, 24, 25) (29, 30, 31, Aug. 1)

    Camp Fee:
    $170 for 32 workouts
      
    Testing: Laser Timed 40 Yard Dash, Vertical Jump, Back Squat, Bench Press, Clean, Pullups

     

    Workout Sample:

     

    Example Weight Room Day

    Dynamic Warmup - 10 minutes

    Overhead Squat (Hip/Ankle/Knee/Thoracic/Shoulder Mobility) - 3x5

    Back Squat - 4x8

    High/Low Press - 4x8/side

    Dips - 3x10

    DB Single Arm Chest Press - 3x10/arm

    Inverted Row - 3x10

    DB Walking Lunges - 3x/leg

    DB Suitcase Carry - 3 sets

    Core Work

    Explosive Med Ball Side Toss - 4x5/side

    4 Way Plank - 4x30 seconds/exercise

    Med Ball Toe Touch - 4x10

    Alternating Superman's - 4x10/side

    Mobility Work

    Thread the Needle - 3x10/side

    Scorpion + Rotation - 3x10/side

    90/90 Hip Mobility - 3x10/side

    Prone Cobra + Childs Pose - 3x10/movement

     

    Example Speed/Agility/Plyometric Day

    Dynamic Warmup - 10 minutes

    A/B/C Skips (Running Form)

    10 Yard Sprint - 3-5 sets

    20 Yard Sprint - 3-5 sets

    30 Yard Sprint 3-5 sets

    Flying 60's - 3-5 sets

    Cone Agility Drills/Pattern Runs - 1-3 Movements - 3-5 sets

    Partner Pushup Chase - 3-5 sets

    *We then proceed to the weight room for a short workout after on field workout*

     

    Facilities:
    West Fargo High School Weight Room, Cardio Room, Football Field, and Track

    Pay $170 using VENMO: @PackerPower (@mikefregin10 is also acceptable)

    *When searching @PackerPower, search under business*

    https://www.venmo.com/u/PackerPower

    Packer Power @PackerPower West Fargo Packers Strength & Conditioning Program venmo

    or
    Mail a $170 check to:
    Michael Fregin

    West Fargo High School

    801 9th St E

    West Fargo, ND 58078

    Activities Office - Weight Room

     

    Questions:
    Michael Fregin

    West Fargo High School Strength & Conditioning Coach

    mfregin@west-fargo.k12.nd.us

     

    An email confirmation will be sent out when registration and payment have been received

     

    *If you have multiple athletes wanting to do Packer Power, please fill out separate Microsoft forms for them*

     

    Form and Registration: Fill out the Microsoft Form below for registration of your athlete for Packer Power

    *Click on the link to the Microsoft Form or Scan the QR Code*

     

    Microsoft Forms

     

     

     

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Coaching Staff

Phone:

Email:

Degrees and Certifications:

Mr. Michael Fregin

Michael Fregin is from Little Falls, MN and moved to Moorhead in 2014. Michael earned his Bachelor of Arts in Exercise Science from Concordia College and Bachelor of Science in Health and Physical Education from MSUM. At West Fargo, Michael teaches Physical Education and is the Head Strength and Conditioning Coach for the Packers.

Camps & Programming