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⚡ 2025 Mustang Strength & Speed Camp ⚡ Click button for more information. ➡️
What is the Horsepower Club?
The Horsepower Club recognizes athletes who attend 100% of their scheduled summer Strength & Speed sessions—no missed days, no shortcuts.
High School Athletes must attend all 18 sessions
Middle School Athletes must attend all 12 sessions
To count, athletes must complete the entire session (both agility and lifting)
Those who make the club receive:
An exclusive Horsepower Club T-shirt
A horse-sized breakfast on the final day of camp at our FEED THE STAMPEDE celebration
This isn’t just about showing up—it’s about showing up consistently, completely, and with intent.
Why This Standard Matters
We created the Horsepower Club with a high standard on purpose. It honors commitment, consistency, and personal responsibility—traits that set athletes apart both on and off the field.
If sports were enough, we wouldn’t need Strength & Speed.
But the weight room is where we build strength, resilience, and confidence. It’s what prepares athletes to perform and stay healthy in every sport they play.
Summer is full of great opportunities, and we encourage athletes to participate in camps, vacations, and other experiences. But the Horsepower Club is earned through deliberate work inside this program—not just being busy elsewhere. That’s why other camps or events cannot count as make-ups, even if they’re intense or athletic.
***Full team camps such as wrestling and cross country do not have to be made up, but a form still has to be submitted for record keeping purposes.
Approved Make Up Policy
We know things come up. If an athlete communicates ahead of time, they can still earn Horsepower Club status by following the make-up policy below:
Communicate – Let us know ahead of time if you’ll miss.
Same Day Completion – Complete one of the official make-up workouts that same day.
Submit Your Workout – Use the Google Form (at the bottom of this page) to record your completion.
Exceptions – For full-day/week events (like team camps), same-day may not be possible. Communicate ahead of time to get approval for a delayed make-up.
Make Up Options
You must choose from the approved workouts listed below.
This is an HONOR SYSTEM—athletes must complete the entire workout for it to count.
What Doesn’t Count?
We get this question often:
“Can my athlete count their football, volleyball, or wrestling camp as a make-up?”
Short answer: No.
Athletes must complete an official make-up session through our program to qualify for Horsepower Club.
Exception: If the athlete attends a Mount Vernon full-team camp (e.g., wrestling or XC), no make-up is required, but a form still must be submitted for attendance records.
Questions?
Reach out to Coach Pedersen at ppedersen@mvcsd.org
Let’s chase down excellence—together.
Weight Room Options
In addition to the weight room training complete a full Warm Up & the Speed/Power training below:
Choose:
Speed/Power #1
Dynamic Warm Up
A1: Approach Tuck Jump 3X3 – get up as high as possible, land softly
A2: Approach Long Jump 3X3 – only take 2 or 3 steps into each jump, go off R and L, roughly measure each jump and compete with yourself
A3: Pro Agility (5-10-5) 3x2 – 1 each way with :45 minute rest in between
Or...
Speed/Power #2
Dynamic Warm Up
A1: 10 yard Sprint 2x3 - full rest in between reps
A2: Rapid Fire Lunge Jump 3x3ea – get up as high as you can
A3: Double Skater Jump 3x3ea – SL Lateral Jump, Land on opposite leg twice
Then choose the Day you need to complete from your strength sheet.
Don't for get to submit your make up using the Google Form at the bottom of this page.
Or if you don't have access to a weight room...
Body Weight Options
Complete one full workout from one of the options below ⬇️
BODY WEIGHT OPTION #1
WARM UP
30 Line Hops Front/Bask
30 Line Hops Side/Side
15 Goblet Squats – hold any weighted object
10 Donkey Kicks Each
30 Second Side Plank Each
PLYO / SPRINT
A1: Rapid Fire Lunge Jump 3x3ea – get up as high as you can
A2: Double Skater Jump 3x3ea – SL Lateral Jump, Land on opposite leg twice
UPPER
(Isometric muscle contraction, is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length. When implementing isometrics into workouts there are a lot of options. The way that we will do it is as a pause at the most lengthened position of the target muscle. It is extremely important to put maximal effort into coming out of the pause position.)B1: Push Up 1xMAX, 1xHalf First Set + 2 Reps, 1xBeat Second Set
B2: Pull Up or Row 1xMAX, 1xHalf First Set + 2 Reps, 1xBeat Second Set
LOWER
C1: Rear Foot Elevated Split Squat w/Hands in the Air 1xMAX, 1xHalf First Set + 2 Reps, 1xBeat Second Set [Each leg]
C2: Marching Glute Bridge 3x8ea – hold your hips in a constant position, alternate leg up
MUSCLE BEACH + CORE
D1: Tricep Dip 3x10-15 or Tricep Choice
D2: Bicep Curl 3x10-15 or Bicep Choice
D3: Plank Shoulder Tap 3x12ea – Do not rock your hips back and forth
D4: Supine Plank 3x :35 – Keep your hips high, squeeze your glutes hard
COOL DOWN – Static stretch while controlling your breathing.
Forward Fold
World’s Greatest
Lying Leg Across
Calf Stretch
BODY WEIGHT OPTION #2
WARM UP
80 Jump Rope – 20 regular, 20 right, 20 left, 20 alternating
10 Side Lunges Each – sit deep, use a counter-weight if needed
10 Fire Hydrant Circles Each – try to make sure your back stays flat
40-60 Second Plank
PLYO / SPRINT
A1: Approach Tuck Jump 3X3 – get up as high as possible, land softly
A2: Approach Long Jump 3X3 – only take 2 or 3 steps into each jump, go off R and L, roughly measure each jump and compete with yourself
A3: Pro Agility (5-10-5) 3x2 – 1each way with :45 minute rest in between
UPPER
(Eccentric muscle contraction occurs when the total length of the muscle increases as tension is produced. Normally this is the “lowering” portion of a movement. Muscles are capable of generating greater forces under eccentric conditions than under either isometric or concentric contractions. It is extremely important to put maximal intent and effort into these reps.)B1: Eccentric Push Up Series 3x6-12 – change hand position each set (Close, Regular, Wide) with a :03 descent
B2: Eccentric Pull Ups 3x5-10 or Eccentric Rows 3x10-20 – :03 descent
LOWER
C1: Eccentric Skater Squat 3x4-6ea – hold any weighted objectout in front of you, :03 descent
C2: Eccentric SL RDL 3x5-10ea – be creative on what you use as a weight, make it heavy, :03 descent
MUSCLE BEACH + CORE
D1: Tricep Dip 3x10-15 or Tricep Choice
D2: Bicep Curl 3x10-15 or Bicep Choice
D3: Weighted Sit Up 3x15-20 – find something heavy to hold or go partner resisted
D4: Superman 3x15-20
COOL DOWN – Static stretch while controlling your breathing.
Feet Wide, Forward Fold - M, R, L
Lying Quad
Hurdler Stretch
Pigeon
BODY WEIGHT OPTION #3
WARM UP
45 Jumping Jacks
6 Forward Lunges Each – hold any weighted object
10 BW Sumo Squats – sit low
30 Second Side Plank Each
PLYO / SPRINT
A1: Approach Vertical Jump 2X3 – take 2-3 lead in steps and then jump as high as you can
A2: Approach SLVertical Jump, Land on 2 feet 2X3 ea – take 2-3 lead in steps and then jump high
UPPER
B1: Weighted Push Up 3x8-20 – add weight or partner resistance
B2: Weighted Rows 3x8-20 ea – be creative on what you use as a weight, partner rows are an option
LOWER
C1: SL Squat 3x6 ea – sit low (you can sit to a step) and be controlled on the descent, pop to the top
C2: Towel Hamstring Curl 3x8 – keep your hips up, keep your heels on the towel, be explosive up
MUSCLE BEACH + CORE
D1: Tricep Dip 3x10-15 or Tricep Choice
D2: Bicep Curl 3x10-15 or Bicap Choice
D3: Spiderman Plank 3x10 ea
COOL DOWN – Static stretch while controlling your breathing.
World’s Greatest
Up Dog
Down Dog - Each Leg
Figure 4 Glute Stretch
Submit Your Make Up Workout
To submit the make-up session, upload a post-workout selfie using this Google Form.
All Stangs. All Sports. All In. ⚡️
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