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⚡ 2026 Mustang Strength & Speed Camp ⚡ Click button for more information. ➡️
Building the Foundation for Mustang Strength & Speed
Mount Vernon Community School District has expanded its commitment to student development by funding a dedicated middle school weight room coaching position during the morning hours throughout the school year.
We are excited to have Coach Nathan Bednarczyk leading the middle school morning program. Coach Bednarczyk will work closely with Coach Preston Pedersen and Coach Ryan Whitman to align the middle school program with Mustang Strength & Speed at the high school.
Our goal is to create a clear, age-appropriate progression that helps students develop the movement skills, strength, speed, confidence, and training habits they will need as they move through the Mustang Strength & Speed program.
7th & 8th Grade Morning Strength Training
Beginning with the 2026-27 school year, middle school morning weight room sessions will be available to 7th and 8th grade students only.
Schedule
Monday, Wednesday & Friday
Middle School Weight Room
7th & 8th Grade
In previous years, students from all middle school grade levels were able to participate. As the program has grown, the number of students attending has made it increasingly difficult to provide the coaching, supervision, and individualized training that students need.
Limiting the morning sessions to 7th and 8th graders allows our coaches to better:
Teach proper strength-training techniques
Provide appropriate coaching and supervision
Differentiate training based on experience and development
Prepare students for the transition into the high school Mustang Strength & Speed program
Opportunities for 5th & 6th Grade Students
We still want our 5th and 6th graders developing and building a strong athletic foundation.
Throughout the school year, Mustang Strength & Speed offers three six-week Speed & Agility sessions at the high school.
Tuesdays & Thursdays
6:15-7:05 a.m. (Middle School Students are welcome to stay in the HS Commons until the Middle School opens at 7:30.)
Mount Vernon High School Gym
Open to students in grades 5-12 during designated sessions
Specific session dates can be found here.
For younger athletes, these sessions are an excellent introduction to athletic development. Training emphasizes:
Sprinting and running mechanics
Agility and multi-directional movement
Coordination
Jumping and landing
Body-weight strength
Movement quality
Athletic confidence
At this age, developing great movement skills and learning how to control the body provides an important foundation for future strength training.
One Mustang Strength & Speed Program
Our goal is to create a connected developmental pathway from middle school through high school.
5th-6th Grade
Build the foundation through movement, speed, coordination, agility, and body-weight strength.
7th-8th Grade
Introduce structured strength training while continuing to develop speed, movement quality, and athleticism. Opportunities include before school, in Mustang Middle School PE, and speed & agility.
9th-12th Grade
Progress into the complete Mustang Strength & Speed system with individualized, year-round strength, speed, power, and athletic development.
We are excited to continue unifying and growing Mustang Strength & Speed while providing the right training opportunities for students at each stage of their development.
Go Mustangs!
Summer Mustang Strength & Speed Camp
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