2024 Summer Workout Information

Athletes going into 7-12 Grade 2024 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 2024
*Suggested sessions are only suggestions not required.
Session I    6:30 - 8:10 am (*suggested football athletes going into 9-12 grade)
Session II   7:35 - 9:15 am (*suggested GIRLS going into 9-12 grade for all sports)
Session III  8:40 - 10:20 am (*suggested hockey, bb, wrestling, soccer, swimming, t
&f athletes going into 9-12 grade)
Boys going into 8th grade           9:15 - 10:55 
Girls going into 7th & 8th grade   9:50 - 11:30  

Boys going into 7th grade          10:20 - 12:00

May/June workout days: 5 weeks mon-thur
(28, 29, 30) (3, 4, 5, 6) (10, 11, 12, 13) (17, 18, 19, 20) (24, 25, 26, 27)
July workout days: 3 weeks mon-thur
(8, 9, 10, 11) (15, 16, 17, 18) (22, 23, 24, 25)

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, laser timed 20-yard acceleration, laser timed 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)

venmo

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