Train Like A Mustang

Adult Strength & Performance Training

Finish the school year strong with Train Like A Mustang — an adult strength and performance program built around the same training principles used by our Mustang athletes.

This program is for adults who want to move better, feel stronger, and train with purpose in a supportive, positive environment. Whether your goal is to boost energy, improve performance, or simply enjoy working out again, this is a great way to do it while also supporting our Mustang student-athletes.

Train Like A Mustang. Support Our Mustangs.

Who It’s For

Train Like A Mustang is for any adult who is post-high school and wants to train in a positive, coached environment.

This program is a good fit for people who want to:

• get stronger

• move better

• improve energy and consistency

• train like an athlete again

• enjoy working out with structure and purpose

No matter your current fitness level, sessions will be supportive and adaptable.

Program Details

Who: Adults (post-high school and older)

Where: Mount Vernon High School Weight Room & Gym

Time: 5:30–6:30 a.m.

Schedule: Monday, Wednesday, and Friday

Block #1

Dates: Monday, March 30 through Friday, April 24

Block #2

Dates: Monday, April 27 through Friday, May 22

Train Like A Mustang will now begin with Block #2. Thanks!

Training Focus

Participants can expect training built around:

• total-body strength training

• speed and movement development

• power and athletic performance

• supportive coaching for all levels

Our goal is to help adults train with purpose, build athletic qualities, and feel better moving through everyday life.

Cost

$60 per 4-week block

($5 per session x 12 sessions)

MVCSD employees and spouses: 50% off ($30 per block)

Payment: Checks payable to Mount Vernon Community School District (MVCSD)

All proceeds support the Mustang Strength & Speed Program, benefiting all of our Mustangs.

Money-Back Guarantee

We stand behind the experience.

If you complete a 4-week block and do not feel it was worth it, we will refund your full payment — no questions asked.

How to Join

Space is limited to help maintain quality coaching and small-group attention.

To express interest and reserve a spot, please complete the interest form below:

If you have questions, please contact:

Preston Pedersen

Mustang Strength & Speed Coach

Mount Vernon High School

ppedersen@mvcsd.org

Participants will also complete a brief intake form and waiver before their first session.

Train Like A Mustang. Support Our Mustangs.

Train Like A Mustang is more than an adult training opportunity. It is also a way to support the Mustang Strength & Speed Program and invest in the continued growth of our students.

Finish the school year with momentum and head into summer feeling strong.

Sample Week

Train Like A Mustang follows a simple weekly structure designed to help adults build strength, improve movement, and experience athletic-style training in a supportive environment.

Monday

• Start in the Weight Room

• Myofacia Release using rollers

• Banded 4-Way Hip Stretch/Activation

• Primer Strength Movements (Bodywight & Bands)

• Lower Body Activation Movements (Fit Loops)

• Short Kickstarter

• Sprints on the SHREDmill

• DB Loaded Jump

• Chest Supported Row

• Hamstring - Knee Dominant Exercise

• Reverse Lunge

• Shoulder Presss

• Core - Anti-Extension

• Short Cardio Session on AirBike

Wednesday

• Start in the Gym

• Dynamic Warm Up (Slow & Fast Tempo)

• Atomic Stations x2 Rounds

  • Sprint

  • Jump

  • Throw

  • Bounce

• Primer Movements

  • Mobility

  • Activation

  • Explosive

• Bench Press

• Row Variation

• Posterior Shoulder

• Deadlift

• Bicep

• Tricep

• Extra Work Choice

Friday

• Start in the Weight Room or Wrestling Room

• Mobility Session

• Primer Strength Movments

• Clean or Variation

• Pallof Press

• Pull Up

• Incline Press

• SL Squat

• SL RDL

• Conditioning (AirBike, Stadium Stairs, etc.)

Every session is adaptable, and built to meet participants where they are while still challenging them to improve.

Frequently Asked Questions

1. Is this program for all fitness levels?

Yes. Train Like A Mustang is designed to be supportive and adaptable for a wide range of fitness levels. Whether you have a consistent workout routine, just getting back into training, or haven't trained before, sessions can be adjusted to meet you where you are.

2. What kind of workouts will we be doing?

This program includes total-body strength training, speed and movement work, power development, and general athletic-style training. Sessions are structured and designed to help you get stronger, move better, and train with purpose.

3. Do I need to have lifting experience?

No. You do not need previous lifting experience to participate. Exercise modification options will be provided so you can train safely and confidently.

4. Will the workouts be too intense for me?

The goal is not to crush people. The goal is to coach people well. Each session is designed to challenge participants appropriately while still being manageable and supportive. You will be encouraged, but not pushed beyond what is safe or appropriate for you.

5. Is it heavy on squats, lunges, or other lower body exercises?

There will be lower body training included each day because it is an important part of getting stronger and moving better. That said, exercises can be modified based on comfort level, training background, or physical limitations. The goal is to train hard and smart, not force everyone into the exact same movements.

6. What if I have an injury, limitation, or something that bothers me?

That is okay. Exercises can be adjusted around injuries, limitations, or movement restrictions. The goal is to help people train safely and effectively, not put anyone in a bad position.

7. What if I am already doing other workouts like walking, fitness classes, or dance workouts?

That is totally fine. Train Like A Mustang can work well alongside other activities. In fact, many people join because they want to add structured strength and athletic movement training to what they are already doing.

8. What should I expect at my first session?

You can expect a welcoming environment, clear expectations, and a workout that can be adjusted to your level. Before starting, participants will complete a brief intake form and waiver so we can better understand any needs or limitations.

9. What if I sign up and decide it is not for me?

We stand behind the experience. If you complete 1 week and do not feel it was worth it, we will refund your full payment. We want people to feel confident trying it.

10. Why is it called Train Like A Mustang?

Because the program is built around the same training principles used in our Mustang Strength & Speed program. It is an opportunity for adults to train with purpose while also supporting the continued growth of our student-athletes.