Summer 2026

CARDINAL STRONG

CARDINAL STRONG: Make Ups

CARDINAL STRONG

CARDINAL STRONG recognizes athletes who attend 80-100% of their scheduled summer Strength & Speed sessions.

High School Athletes must attend:
- 22 sessions to surpass 80%.
- All 28 Sessions for 100% attendance.
Middle School Athletes must attend:
- 11 sessions to surpass 80%
- All 14 Sessions for 100% attendance.

To count, athletes must complete the entire session (both agility and lifting)

Rewards are generously provided by the Treynor Booster Club
- 80-99% attendees will earn a WHITE Strength & Speed Tee
- 100% attendees will earn a BLACK exclusive CARDINAL STRONG tee.

Why This Standard Matters

We created this incentive 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.

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. Sports develop skills, strength and speed raises the athletic ceiling and allows those skills to shine.

Summer is full of great opportunities, and we encourage athletes to participate in camps, vacations, and other experiences. But "CARDINAL STRONG" 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 (Treynor Schools) camps such as volleyball team camp do not have to be made up, but must be communicated ahead of time.

Approved Make Up Policy

We know things come up. If an athlete communicates ahead of time, they can still earn their attendance 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 Limit: 4 days for HS athletes, and 2 days for MS athletes are the maximum amount of make ups allowable for the summer program.
Make Up Time-frame: Make ups should be completed the same day as the miss. In the event this isn't possible and the absence was communicated, you will have one week from the absence date to complete and submit your 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.

CARDINAL STRONG Make-Up Q&A

What is CARDINAL STRONG?

This club recognizes athletes who attend 80-100% of their scheduled summer Strength & Speed sessions.

High school athletes must attend all 22-28 sessions. Middle school athletes must attend all 11-14 sessions.

To count, athletes must complete the full session, including both agility and lifting.

Why is the standard so high?

CARDINAL STRONG is meant to honor commitment, consistency, and personal responsibility. It is not just about being busy or active. It is about showing up, completing the work, and doing it with intent.

Can another sports camp count as a make-up?

No. Football, volleyball, wrestling, basketball, or other sports camps do not count as make-ups for CARDINAL STRONG workouts.

Sporting practice and camps develop skills. Strength & speed is focused on developing a foundation for those skills to thrive.

What should I do if I know I will miss a session?

Communicate ahead of time. Let Coach Wolfe (Jwolfe@treynorcardinals.org) know before the missed session whenever possible. Emails should come from the student/athlete. Responsibility!

To remain eligible for a T-Shirt, athletes must complete one of the approved make-up workouts and submit the make-up form.

When does the make-up workout need to be completed?

Make-up workouts should be completed on the same day as the missed session.

For full-day or week-long events, same-day completion may not be possible. In those cases, athletes must communicate ahead of time and receive approval for a delayed make-up. Make ups must be completed within the week of the absence.

What make-up workouts are approved?

Athletes must choose from the official make-up workouts listed on this page.

How do I submit a make-up workout?

Complete the approved make-up workout, then submit the Google Form at the bottom of this page.

This is an honor system. Athletes are expected to complete the entire workout for it to count.

What does not count as a make-up?

The following do not count as make-ups:

Sport practices
Open gyms
Sports Camps*
Personal workouts
Training with another coach
Activity done outside the approved make-up options

To qualify for CARDINAL STRONG, athletes must complete an official make-up workout through our program. *Full (Treynor) Team camps are an exception, but must sitll be communicated.

Questions?

Reach out to Coach Wolfe at Jwolfe@treynorcardinals.org

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 second 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.

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/Back
30 Line Hops Side/Side
15 Goblet Squats – hold any weighted object
15 Single Leg RDLs
30 Second Side Plank Each

PLYO / SPRINT

A1: Rapid Fire Lunge Jump 3 x 3ea – get up as high as you can
A2: Double Skater Jump 3 x 3ea – 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 1 x MAX, 1 x Half First Set + 2 Reps, 1 x Beat Second Set
B2: Pull Up or Row 1 x MAX, 1 x Half First Set + 2 Reps, 1 x Beat Second Set

LOWER

C1: Rear Foot Elevated Split Squat w/Hands in the Air 1 x MAX, 1 x Half First Set + 2 Reps, 1 x Beat Second Set [Each leg]
C2: Marching Glute Bridge 3 x 8ea – hold your hips in a constant position, alternate leg up

FINISH + CORE

D1: Tricep Dip 3 x 10-15 or Tricep Choice
D2: Bicep Curl 3 x 10-15 or Bicep Choice
D3: Plank Shoulder Tap 3 x 12ea – Do not rock your hips back and forth
D4: Supine Plank 3 x :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 3 X 3 – get up as high as possible, land softly
A2: Approach Long Jump 3 X 3 – 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) 3 x 2 – 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 3 x 6-12 – change hand position each set (Close, Regular, Wide) with a :03 descent
B2: Eccentric Pull Ups 3 x 5-10 or Eccentric Rows 3 x 10-20 – :03 descent

LOWER

C1: Eccentric Skater Squat 3 x 4-6ea – hold any weighted object out in front of you, :03 descent
C2: Eccentric SL RDL 3 x 5-10ea – be creative on what you use as a weight, make it heavy, :03 descent

FINISH+ CORE

D1: Tricep Dip 3 x 10-15 or Tricep Choice
D2: Bicep Curl 3 x 10-15 or Bicep Choice
D3: Weighted Sit Up 3 x 15-20 – find something heavy to hold or go partner resisted
D4: Superman 3 x 15-20

COOL DOWN – Static stretch while controlling your breathing.

Feet Wide, Forward Fold - M, R, L
Lying Quad
Hurdler Stretch
Kneeling Hip Flexor

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 2 X 3 – take 2-3 lead in steps and then jump as high as you can
A2: Approach SL Vertical Jump, Land on 2 feet 2 X 3 ea – take 2-3 lead in steps and then jump high

UPPER

B1: Weighted Push Up 3 x 8-20 – add weight or partner resistance
B2: Weighted Rows 3 x 8-20 ea – be creative on what you use as a weight, partner rows are an option

LOWER

C1: SL Squat 3 x 6 ea – sit low (you can sit to a step) and be controlled on the descent, pop to the top
C2: Towel Hamstring Curl 3 x 8 – keep your hips up, keep your heels on the towel, be explosive up

FINISH + CORE

D1: Tricep Dip 3 x 10-15 or Tricep Choice
D2: Bicep Curl 3 x 10-15 or Bicap Choice
D3: Spiderman Plank 3 x 10 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

2026 Cardinal Strong Make Up Form Link

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