If you work in a school setting, you’ve probably heard some version of this:

“We already run at practice.”
“We don’t have time for speed work.”
“I don’t want to risk hamstring pulls in-season.”

Speed can feel complicated.

I’ve felt that tension myself — especially when the room is full, the time we have in class is tight, and multiple teams are in-season.

It doesn’t have to be.

Speed gets treated like something seasonal.

A camp.
An off-season phase.
Something athletes will “pick up” somewhere else.

But speed doesn’t really work that way.

Speed is a skill.

And like every other skill we value, it has to be taught, placed, and reinforced intentionally. Year-round.

Why Speed Belongs in School-Based Training

If you had to choose one athletic quality that transfers across almost every sport, it’s speed.

Acceleration.
Deceleration.
Change of direction.
Top-end sprinting.
Force production in short time frames.

Speed underlies almost everything else.

But in many schools, sprinting gets treated as:

• Conditioning

• Punishment

• Something athletes “just do”

• Or something sport practice will handle

But if Strength & Speed class is about long-term athletic development, sprinting deserves intentional coaching just like lifting does.

The Three Most Common Fears

Let’s address the concerns honestly.

1. “We Don’t Have Time”

You don’t need 30 minutes of speed work.

You need:

• 2-5 quality sprints

• Full recovery

• Clear intent

That can take 6-10 minutes at the front of a session.

Speed doesn’t require more time.
It requires better placement.

2. “In-Season Is Too Risky”

Poorly dosed sprinting is risky.

Intentional, low-volume sprinting is protective.

When athletes sprint consistently throughout the year, their bodies adapt to it.

• Mechanics improve.

• Exposure becomes normal.

• And the shock of sudden max-speed effort disappears.

The biggest injury risk often comes from not sprinting for weeks and then asking athletes to go full speed in a game.

Consistent exposure is safer than seasonal spikes.

3. “They Already Run at Practice”

They run.

That doesn’t mean sprinting is happening.

Practice is often:

• Tactical

• Reactive

• Sport-specific

• Fatigue-based

School-based speed training is different.

It isolates:

• Acceleration

• Mechanics

• Max velocity exposure

• Intent

That’s sprint training.

It’s different from just running around at practice.

Speed Is a Skill

We teach:

• Squat patterns

• Hinge mechanics

• Pressing technique

• Bracing strategy

Why would sprinting be different?

Speed must be:

• Demonstrated

• Cued

• Progressed

Not assumed.

If athletes don’t sprint with intent in a controlled environment, they won’t suddenly master it under pressure.

Placement Matters More Than Volume

One of the biggest mistakes I see is coaches trying to “add” speed.

Speed isn’t something you add.
It’s something you place.

Inside a weekly structure, speed should:

• Occur before heavy fatigue

• Stay low in total volume

• Be consistent week to week

If you’ve followed A Week in the Life or Programming Mastery, you already understand this principle.

Structure first.
Then dose.

Speed fits inside the system… first.

Tony Villani has coined the phrase, “Priority, not majority.” Meaning, it doesn’t have to take very long but it is extremely important, enough to center a lot of your programming around it.

What “Enough” Looks Like

For most school settings, “enough” speed work looks like:

• 2-5 max velocity exposures

• Recovery between reps

• Clean mechanics emphasized

• Intent protected

That’s it.

You don’t need:

• Endless ladders

• 110-yard repeat conditioning

• Exhaustive sprint circuits

• Random drill collections

Quality over quantity. Intent over exhaustion.

Year-Round Speed During School

Speed doesn’t need a separate season.

It needs consistency across seasons.

Weekly Speed Dose

• Monday

  • SHREDmill: Short bursts. Intent over distance. Effort is visible. Force is prioritized.

• Block Day (Tuesday or Wednesday)

  • Atomic Stations: Sprint, jump, throw, and bounce. The most athletic things a human can do. Compete with intent, move like an athlete. We rotate our sprints each week.

    • 10 Yard Dash

    • Fly 10 - 10

    • Fly 30 - 10

    • 40 Yard Dash

• Thursday

  • SHREDmill – Short, high-quality bursts of speed. Intent over distance. Transition speed from acceleration to max velocity.

• Friday

  • Linear acceleration variations

    • Varied Position Starts

    • Prowler (XPO Trainer)

    • Partner Resisted Band Sprints

    • Partner Races

When we treat sprinting as a skill:

• We increase transfer across sports.

• We reduce avoidable injury risk.

• We build confidence in our programming decisions.

If we believe Strength & Speed class exists to develop better athletes, sprinting belongs in the program.

Not as conditioning.

Not as punishment.

But as a skill we coach deliberately.

And the good news is this:

It doesn’t require more time.
Just better structure. (And it belongs inside the school day.)

What’s Coming Next

In the next editions of this series, we’ll break down:

• How to teach sprint mechanics simply and effectively

• Which drills transfer

• How to track speed and make progress visible

But before we get into drills or tracking systems, this foundation matters.

Speed belongs.

And it can be taught responsibly inside real school constraints.

Keep pursuing excellence,
Preston Pedersen, M.Ed., CSCS
Strength & Speed Coach • Pursuit PE ⚡️

Check Out Our Previous 4-Part Series Topics:

• Speed

• New Year

• Programming Mastery

• A Week in the Life

• Grading

• Strong Start to the Year

• Velocity Based Training (VBT)

• Pre-Game Primer

• Engagement Advantage

• Supplements

• Summer Training

• Training Splits

• Plyometrics

• REFUEL Nutrition

• APRE (Autoregulatory Progressive Resistance Exercise)

• Long Term Athletic Development

• Communicating with Stakeholders

• Common Strength & Speed Program Mistakes

• Program Delivery & Data Tracking

• Year-Round Strength & Speed

• Announcements & Information

If you coach in a school weight room, you know this problem.

You don’t need a timer for yourself.

You need a timer for:

• 25–60 athletes

• Shared racks

• Rotations

• Bell schedules

• Projectors or TVs

• Loud rooms

• Limited time

Most timer apps weren’t built for that.

They were built for:

• Individual workouts

• Garage gyms

• HIIT classes

• Personal fitness

That’s fine.

But that’s not what we do.

So I built something different.

Why I Built Pursuit Timer

Over the years inside Mustang Strength & Speed, I’ve realized something simple:

Clarity drives culture.

If athletes can see:

• How much time is left

• What interval they’re in

• What’s coming next

The room runs smoother.

Transitions tighten.

Energy improves.

Intent sharpens.

A timer shouldn’t distract.
It should support structure.

That’s where Pursuit Timer came from.

What It’s Designed To Do

Pursuit Timer is built specifically for structured training environments like:

• School Strength & Speed classes

• Physical Education settings

• Collegiate weight rooms

• Performance facilities

• Multi-coach departments

The focus is simple:

• Large, high-contrast display

• Scrubbable timeline

• Clear interval structure

• Simple voice announcements

• Fast editing and navigation

• Works on mobile, tablet, desktop, TV, or projector

The goal isn’t more features.
The goal is better sessions.

Why This Matters More Than It Seems

When sessions feel chaotic, it’s rarely because athletes don’t care.

It’s usually because structure isn’t visible.

A visible timer does more than count seconds.

It:

• Sets pace

• Reduces confusion

• Eliminates constant “How much time is left?”

• Protects transitions

• Reinforces expectations

Small tool.
Big impact.

So instead of waiting until everything is perfect, I decided to do something different.

Open Beta: Try It Free

Right now, Pursuit Timer is live and fully usable.

Authentication and payment systems are still being finalized.

That means you can:

• Explore it

• Use it

• Test it in your room

• Run full sessions with it

Available FREE during beta.

This is intentional.

I’d rather have coaches use it and give feedback than rush into monetization before it’s tested in real rooms.

What I Need From You

If you decide to try it, I’d love to know:

• What works well?

• What feels clunky?

• What would make it more useful inside your setting?

• What did your athletes notice?

This tool is being built for school-based environments.

Your feedback matters.

Bigger Picture

Pursuit PE has always been about systems.

Needs Analysis.
Exercise Selection.
Weekly Structure.
Load Management.

Pursuit Timer fits inside that ecosystem.

It’s not about bells and whistles.

It’s about helping coaches run clearer, more efficient sessions inside real school constraints.

Where This Is Going

In the coming months:

• Authentication and cloud saving will be added

• Structured subscription options will be introduced

• Additional features will continue to evolve

But before any of that, I want it tested where it belongs:

In your room.

If you’d like to try it, you can access it here:

app.PursuitTimer.com

It takes less than 30 seconds to build your first timer.

Use it in your next session.
Run a full rotation.
Put it on the big screen.

Then tell me what would make it even better.

Use it. Break it. Test it.

And let me know what you think.

Keep pursuing excellence,
—
Preston Pedersen, M.Ed., CSCS
Strength & Speed Coach • Pursuit PE ⚡️

Second semester starts this week for us.

For many schools, that means new rosters, new energy, and a clean calendar—but the same athletes, the same room, and the same systems.

That’s an important distinction.

This moment isn’t about starting over. It’s about stewarding what’s already been built.

I’m grateful for the opportunity to step into another semester of this work—to coach, teach, and continue refining systems that serve students well. This is my 20th semester as a high school Strength & Speed coach—and I’ve learned that second semester leadership matters just as much as the first. Every semester is a gift, and every restart is an opportunity to lead with more clarity than the last.

January is a rare window.

It’s the one time during the school year where reflection and action can happen at the same time.

Not a reset.
Not a rebuild.

A restart—with intention.

The Restart Most Coaches Miss

Most programs don’t struggle because the plan is broken.
They struggle because small cracks compound over time:

• Standards soften

• Transitions get sloppy

• Weekly rhythm drifts

• Intent fades into survival mode

Second semester is your chance to tighten the screws—not overhaul the machine.

This is where strong programs separate themselves.

Reflection First: What Actually Worked?

Before changing anything, pause.

Ask yourself—and your staff—these questions honestly:

• What systems held up under real pressure?

• What routines made the room calmer, faster, or clearer?

• Where did confusion show up most often?

• Which days felt the most chaotic—and why?

• What habits did athletes respond to consistently?

Reflection is about clarity.

If something worked in August, October, or December—it probably still works now.

If you don’t name what worked, you’re likely to abandon it by accident.
If something wasn’t working, this is the perfect time to try something new.

Refinement Beats Reinvention

The biggest mistake I see this time of year is coaches reaching for novelty.

New exercises.
New formats.
New ideas—without fixing the foundations.

Refinement is smaller.
And more powerful.

This might look like:

• Clarifying your weekly rhythm

• Tightening your exercise menu

• Re-centering intent standards

• Simplifying transitions

• Re-teaching expectations you assumed were “set”

Most programs don’t need more content.
They need clearer standards. Better communication. Cleaner execution.

Double Down on What’s Working

Second semester is where you double down, not spread thin.

Pick a few priorities and commit to them:

• Movement quality

• Session flow

• Intent standards

• Consistent expectations

The goal isn’t perfection.
It’s consistency.

Athletes don’t need surprises.
They need reliability.

This Is Where Systems Pay Off

If you’ve been following Pursuit PE, this moment should feel familiar.

This restart connects directly to the systems we’ve already covered:

• Strong Start to the Year – Standards, routines, expectations

• A Week in the Life – Rhythm, flow, consistency

• Programming Mastery – Structure, load management, intent

• Start Here – Building programs that actually work inside the school day

If your system is clear, the restart becomes simple.

You’re not starting over.
You’re sharpening.

Using Pursuit PE as a Tool—Not Just Content

This is exactly how Pursuit PE is meant to be used.

Not read once.
Not skimmed.
Used.

Second semester is a great time to:

• Listen to a few Big Time Strength Podcast episodes.

• Use the Pursuit PE Newsletter Series Library to target one or two areas of focus

• Share language or articles with assistants or colleagues

• Align your staff around fewer, clearer priorities

That’s professional development in action.

A Note on Professional Development

If you’re using this newsletter to reflect, refine, and improve your program—you are already engaging in meaningful professional development.

Pursuit PE is designed to support:

• High school Strength & Speed coaches

• Physical Education teachers

• Programs operating under real schedules and real constraints

Many schools and athletic departments cover resources like this through professional learning budgets.

If that’s an option in your setting, a paid subscription is a simple, cost-effective way to support ongoing growth—for you and your program.

Looking Ahead

The weekly Pursuit PE newsletter isn’t going anywhere.

I’ll continue publishing practical, school-tested content every week.

In the near future, I’ll also be rolling out:

• Workshops

• Podcasts

• More tools to support coaches inside real school environments

And soon, we’ll turn our attention to speed—not just running fast, but building a clear, repeatable system for teaching, programming, and tracking speed inside the school day.

But first…

You master the restart.

Final Thought

You don’t need a new program.

You need:

• Clear standards

• Strong systems

• Intentional refinement

Second semester isn’t about doing more.

It’s about doing what works—better.

Keep pursuing excellence,

Preston Pedersen, M.Ed., CSCS
Strength & Speed Coach • Pursuit PE ⚡️

★ Paid Subscriber Resources

For paid subscribers, this edition includes:

• Master the Restart Checklist

• Standards and system review tools (pulled from prior series)

  • Mustang Strength & Speed Behavior Standards

  • Coach’s Guide: Setting Standards That Stick

  • Holding the Line Daily Coach Checklist

  • Day-One Coach Checklist

These resources are designed to help you apply this restart—not just think about it.

Want the tools behind this system?

Paid subscribers get access to the checklists, charts, templates, and real-world examples we actually use to manage load, intent, and adjustments inside the school day.

If you want help applying these ideas—not just reading about them—consider upgrading your subscription. Upgrade today to unlock this, the complete archive, and all upcoming resources.

Read more

Over the past year, Pursuit PE has grown from a simple idea into something much bigger.

What started as a weekly newsletter has become a structured, evolving body of work focused on one core question:

How do we build Strength & Speed programs that actually work inside real schools?

Before anything else, I want to pause and thank God for the opportunity to …

Read more

The system is almost built. Now comes the hard part.

If you’ve followed this Programming Mastery series, you now have:

• A clear Needs Analysis

• A defined Exercise Menu

• A repeatable Weekly Structure

At this point, most programs don’t fail because of poor planning.

They fail because coaches don’t know how to manage load and intent without breaking the system.

This is where Programming Mastery actually shows up.

What “Adjusting” Actually Means (and What It Doesn’t)

Let’s be clear up front.

Managing load and intent does not mean:

• Scrapping the workout

• Changing exercises every day

• Turning training into guesswork

• Letting fatigue excuse poor effort

It means adjusting within the structure you’ve already built.

Same week.
Same menu.
Same rhythm.

Different dose.

The 3 Levers You Control Every Day

In a school-based Strength & Speed setting, you don’t control:

• Sleep

• Sport practice volume

• Club schedules

• Stress outside the room

You do control three things.

1. Volume

Sets, reps, total work.

This is the first lever to pull.

When athletes are:

• In-season

• Dragging

• Stacked with sport volume

Reduce volume before touching anything else.

2. Intensity

Load, bar speed, sprint quality, intent.

Intensity doesn’t always mean heavy.
It means purposeful.

High intent can show up as:

• Fast bar speed

• Clean sprint mechanics

• Explosive jumps

• Sharp execution

You can maintain intensity while reducing volume.

3. Density

How much work fits into the time window.

This is the most overlooked lever.

Adjust density by:

• Extending rest

• Reducing total stations

• Simplifying transitions

Without changing the workout on paper at all.

Intent Is the Non-Negotiable

Here’s the line we don’t cross:

If intent drops, the session loses its purpose.

We will:

• Reduce volume

• Adjust load

• Simplify structure

But we don’t accept:

• Lazy reps

• Slow movement

• Sloppy execution

• Low focus

That’s not autoregulation.
That’s avoidance.

Daily Structure: Why Fewer Exercises Win

One of the simplest ways we manage load is by limiting how much fits into a session.

Most days, we run about six exercises.

A typical structure looks like:

• 1 speed or explosive movement

• 1 primary strength movement

• 1 secondary strength or power movement

• 2 upper-body movements (push + pull)

• 1 trunk or supplemental movement

This keeps sessions:

• Teachable

• Efficient

• Intent-driven

If the room slows down, there’s probably too much on the menu.

Rep Ranges by Movement Category

Instead of chasing perfect percentages, we anchor rep ranges to movement intent.

General guidelines:

• Explosive movements: 1-5 reps

• Primary strength movements:

  • Older athletes 1-8 reps (depending on what APRE variation we are using)

  • Younger athletes 1-12 reps (depending on what APRE variation we are using)

• Secondary strength movements: 5-8 reps

• Upper-body accessories: 6-10 reps

• Trunk work: 20-40 seconds or 6-15 reps

These ranges:

• Support quality execution

• Manage fatigue

• Make adjustments easier without changing exercises

I’m excited to learn more about this topic in an upcoming Big Time Strength Podcast episode with Coach Zac Goodman.

Using Relative Intensity as Guardrails (Not Handcuffs)

We use relative intensity charts—such as Prilepin-style guidelines—not as rules, but as reference points.

They help answer questions like:

• Are we asking for too much volume at this intensity?

• Does the rep range match the goal of the movement?

• Is fatigue coming from poor alignment of load and reps?

The chart doesn’t tell us what to lift.
It tells us whether what we’re doing makes sense.

Linear Progression: Why It Still Works in Schools

We program with simple linear progressions because they fit the school environment and our training age.

A common cycle might look like:

• Week 1: 3×6

• Week 2: 3×5

• Week 3: 3×4

• Week 4: ×6, 5, 4

Then the next cycle drops rep targets by one.

Why this works:

• Easy to teach

• Easy to track & adjust

• Easy to fight for progress

• Easy to explain to athletes

Progression should feel predictable—not confusing.

APRE Influence: Autoregulation Inside Structure

We also use an APRE-influenced approach—particularly the Gary Schofield-style logic—where the reps adjusts based on performance inside fixed loads. This is not traditional APRE from Bryan Mann — it’s an adaptation that fits class-based training.

What stays the same:

• Exercises

• Load

• Weekly structure

What adjusts:

• Reps

• Sets (In-season)

Autoregulation works best when it has boundaries.

Structure gives it teeth.

Teaching Sets vs. Training Sets

Not every set serves the same purpose.

• Teaching sets prioritize feedback, tempo, and clarity (normally week 1 of a new cycle)

• Training sets prioritize intent, efficiency, and execution (normally week 2-4 of a cycle)

If every set turns into a coaching clinic, intent disappears.
If every set is rushed, learning disappears.

Good programs balance both.

When to Progress — and When to Hold

Simple rules we follow:

• Progress when reps are clean, fast, and consistent

• Hold when quality starts to slide

• Regress when technique breaks down or intent disappears

Progression is earned.
It doesn’t have to be automatic.

What We Rarely Change Mid-Cycle

To protect the system, we are intentionally conservative mid-cycle, we rarely change:

• Weekly structure

• Exercise selection

• Load schemes

What we do change:

• Reps

• Sets

• Density

• Intent emphasis (Teaching vs. Training)

This prevents panic-driven programming.

Programming Mastery Takeaway

A good program looks good on paper.

A great program:

• Adjusts without chaos

• Progresses without burnout

• Holds standards without rigidity

• Protects athletes without coddling them

The structure stays.
The dose adapts.
The intent never leaves.

That’s Programming Mastery.

Series Wrap-Up

This four-part Programming Mastery series was built to give you:

1. Clarity – Needs Analysis

2. Tools – Exercise Selection

3. Structure – Balancing the Week

4. Control – Managing Load, Intent, and Adjustments

If you can do these four things well, your program will last.

Looking for meaningful professional development?

Pursuit PE is designed as ongoing, practical professional development for high school Strength & Speed and Physical Education coaches working inside real school constraints.

Many schools and athletic departments cover paid subscriptions as part of their professional learning budgets.

If that’s an option in your setting, upgrading your subscription is a simple, cost-effective way to support long-term program improvement.

Subscribe now

Keep pursuing excellence,
Preston ⚡️

★ Paid Subscriber Resources

For paid subscribers, below I’m sharing:

• Relative Intensity Reference Chart

• Plate Loading Charts

• Percentage Charts

• Estimated 1RM Charts

• APRE Charts

• Real-world programming examples (training cards)

These tools are designed to help you adjust with confidence, not guess.

Want the tools behind this system?

Paid subscribers get access to the checklists, charts, templates, and real-world examples we actually use to manage load, intent, and adjustments inside the school day.

If you want help applying these ideas—not just reading about them—consider upgrading your subscription. Upgrade today to unlock this, the complete archive, and all upcoming resources.

Read more

How to Use the Pursuit PE Newsletter Library

Over the last year, Pursuit PE has grown into a comprehensive resource for coaches working inside real school-based Strength & Speed settings.

As the library expanded, one thing became clear:

Finding the right article at the right time mattered just as much as writing it.

This page exists to solve that.

Below, you…

Read more

Refer a friend

If you’re a PE teacher, Strength & Speed coach, or athletic administrator trying to build a better program inside the school day, you’re in the right place.

Pursuit PE exists for one reason:

To help schools build Strength & Speed programs that are sustainable, effective, and realistic.

Not private facilities.
Not college weight rooms.
Not perfect conditions.

…

Read more

A Quick Note of Gratitude

Last week’s Iowa Strength Coaches Association State Clinic was a great reminder of why this work matters.

Thank you to the presenters and panel coaches who shared their time and experience.
Thank you to the coaches who showed up ready to learn and ask great questions.
Thank you to the sponsors—without their support, this event woul…

Read more

Great programming doesn’t start with percentages, cool variations, or what’s trending online.
It starts with choosing the right movements — movements you can teach, scale, and repeat inside the school day.

Exercise Selection is where your system starts to take shape.

You don’t need 200 exercises.
You don’t need a giant library.
You don’t need perfect equipme…

Read more

This new four-part series—Programming Mastery—is designed to help you build a simple, repeatable, school-specific programming system you can rely on all year long.

Most coaches don’t have a programming problem.
They have a systems problem.

And almost every systems problem starts in the same place:

Programming for your preferences instead of your athletes’ needs.

Needs Analysis is the foundation that makes everything else work.
It sets the standard for exercise selection, weekly design, and long-term progress.

Today, we’re starting where great programming actually begins—understanding your athletes, your environment, and your constraints.

Why Needs Analysis Matters

You can’t build an effective program until you understand who you’re building it for.

High school Strength & Speed is the most variable training environment in the entire profession.
On any given day, you might have:

• freshman who have never lifted

• seniors with four years of training

• a D1 recruit

• multi-sport athletes in-season all the time

• school & club athletes stacking two practices after school

• non-athletes in the same class as varsity starters

• students who need confidence

• students who need guardrails

• students who need autonomy

College systems don’t plug-and-play here.
Social media programs don’t plug-and-play here.
Your personal training preferences don’t plug-and-play here.

Needs Analysis gives you clarity.
It helps you identify what matters, what doesn’t, and what your setting actually requires.

Without it, programming becomes emotional, random, and inconsistent.
With it, programming becomes repeatable, teachable, and sustainable.

The Big 6 Variables in High School Needs Analysis

Build your program around your athletes, not your preferences.
These are the six areas that shape everything you build.

1. Training Age & Movement Literacy

Before you think percentages, progressions, or split structures, you need to know this:

What can your kids actually do?

• Can they hinge?

• Can they squat without pain or collapse?

• Can they land?

• Can they sprint upright?

• Can they brace?

• Can they follow coaching cues?

You can’t out-program poor mechanics.
You can only teach them, repeat them, and reinforce them.

Training age drives:

• exercise selection

• load choices

• your weekly rhythm

• how you coach progression

• the pace of your teaching

It is the single most important variable in the high school setting.

2. Equipment & Space Constraints

Your room is your reality.
Your system must fit your room—not the other way around.

Questions to ask:

• How many racks?

• How many bars?

• How many plates?

• How many kids per class?

• Can you use hallways, gyms, or classrooms?

• Can you teach on the move?

• How fast does your room transition?

Space and equipment don’t limit great programming—they reveal it. I often say that constraints build creativity. Constraints aren’t bad, you just have to be aware of them.

3. Time Constraints

If you teach Strength & Speed inside the school day, this one matters more than anything else.

• 42-minute periods

• 85-minute block days

• Early bird

• Shortened schedules

• Assemblies

• Late starts

You must build a system that works regardless of the bell schedule.

Time constraints determine:

• session flow

• movement choices

• volume

• intensity

• how much autonomy you can give

• how much teaching you can do

When time is tight, simplicity wins.

4. Seasonal Demands

A volleyball athlete in October is living a very different reality than a baseball athlete in February.

But here’s the key:
Your program shouldn’t change every time the season does.

We keep the same structure, and adjust volume using the stoplight system:

• Green Days: Full training dose

• Yellow Days: Controlled volume

• Red Days: Low volume, high intent

This keeps athletes progressing without fighting their sport demands.

In-season athletes need smart, intentional training — not overload.
Off-season athletes need consistency — not constant novelty.

Seasonal demands shift daily / weekly.
Your system should be built to handle that.

5. Key Performance Indicators (KPIs)

You don’t need 20 data points.

A small set of KPIs will tell you everything you need to know:

• sprint times

• jumps

• a squat or split-squat variation

• an upper-body strength marker

KPIs eliminate guesswork. They show you what’s improving, what’s not, and whether your system is actually producing what it claims to.

Without clear KPIs, you’re programming in the dark.

6. Population Demands

This is where high school programming becomes real.

You might have:

• 35+ students in the room

• only eight are varsity athletes

• ten have very little training experience

• several are dealing with stress or low confidence

• multiple athletes balancing multiple sports

• a mix of personalities and responsibilities

Your system must be able to scale without falling apart.

This is why Needs Analysis exists.

A Simple, School-Specific Needs Analysis You Can Do Today

You don’t need a spreadsheet.
You need clarity.

Do these four things:

1. List Your Real Constraints

Time, space, equipment, class size, seasons.

2. Identify Your Athlete Population

Movement readiness, experience, in-season demands.

3. Choose Three Non-Negotiables

What must your program deliver every single day?
Examples:

• movement quality

• sprint exposure

• simple, sustainable volume

• consistency across classes

4. Cut the Fluff

If it doesn’t serve your population or non-negotiables, it doesn’t belong.

Great programming is not about doing more.
It’s about doing the right things consistently.

Common Mistakes in Needs Analysis

• Copying college programs

• Programming for the top 5% instead of the entire class

• Making sessions too complex

• Ignoring class periods and school rhythms

• Prioritizing personal preference over student need

• Changing programming based on energy or emotion

A quality Needs Analysis eliminates all of this.

Why This Matters for the Entire Series

Once you understand your needs clearly:

• Exercise selection becomes obvious

• Weekly planning becomes predictable

• Progressions are easier to teach

• Assistants and student leaders can support your system

• Long-term athletic development becomes sustainable

• Culture becomes more consistent

Needs Analysis is the foundation.
Everything else builds from here.

Programs built on preference fall apart.
Programs built on needs last.

Do the work upfront—your athletes will feel it all year long.

Next Up

Programming Mastery #2 — Exercise Selection: Choosing Movements That Transfer

We’ll break down how to build an exercise bank that is simple, scalable, and sustainable inside the school day.

Need Help Building Your System?

If you’re looking to build or refine a Strength & Speed program that fits inside the school day, I can help.

Pursuit PE Consulting offers both on-site and virtual support to help schools build systems that last—structured, sustainable, and culture-driven.

“Average coaches have quotes.
Good coaches have a plan.
Elite coaches have a system.”
- Tim Kight

Let’s build yours.
Reply to this email or message me directly.

Keep pursuing excellence,
Preston ⚡️

This Week’s Paid Subscriber Resource

Upgrade your subscription to Pursuit PE to unlock these tools ⤵

Paid subscribers can access:

Programming Starter Pack – Part 1: Needs Analysis Toolkit

• Needs Analysis Checklist

• Program Constraint Mapping Sheet

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

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It’s been a few weeks since the last newsletter went out. I didn’t intend for that gap. Between playoff football, my dad’s health scare, and fully refinishing my boys’ room at home, I simply fell behind.
Thanks for your patience — and for being part of this work.

We’re closing out our four-part series, A Week in the Life, by looking at the day that often …

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Monday sets the tone.
Block Day reinforces the culture.
Thursday sharpens the standard.

By Thursday, the early-week energy has settled.
What’s left is focus, form, and follow-through.
That’s exactly why Thursday matters.

Thursday is a refinement day.
It’s about tightening the details.
We don’t grind through Thursdays. We sharpen through them.

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Monday sets the tone.
Block Day reinforces the culture.

Same expectations, similar flow and language—just more time to live it out.
Because consistency is the culture. And the “culture” can’t just be written down it has to be talked about and practiced.
In our Tuesday/Wednesday block classes we get more time for speed, strength, learning, & culture building.

Why Block Day Matters

With longer class periods, we don’t try to do more—we try to do better.
More teaching. More intent. More ownership.

It’s where movement patterns sharpen, expectations stay, and students learn what consistency looks like.

Culture doesn’t grow through variety—it grows through repetition with purpose. We often say, “Consistency is the key to success.”
Reinforcing the culture isn’t about adding new layers. It’s about repeating what matters until it sticks. With that said, as many coaches know, the hard balance is keeping things fun and engaging while mastering the mundane.

The Flow

Our Block Day structure looks like this:

• Dynamic Warm Up

• Atomic Stations

• Weekly Why

• Primer Movements

• Main Lift

• Extra Work (sport specific, etc.)

• REFUEL or Leadership Lesson

Each section has its role:

Atomic Stations: Sprint, jump, throw, and bounce. The most athletic things a human can do. Compete with intent, move like an athlete.

Weekly Why: A short lesson and discussion—this past week’s topic was Role Acceptance. Coach Whitman and I teach and guide discussion. Students pair up, talk, and connect ideas back to performance and leadership.

Lift:
Bench Press, Rows, Deadlifts are some of our mains.
A full-body rhythm that builds from Monday’s foundation—more sets, more teaching, same expectations.

Choice Work:
Tricep and bicep selections. Autonomy inside the structure. This builds buy in.
Students know what they need, and we guide them to make smart choices.

Extra Work:
Students can be specific about what they want to work on. There are a lot of options. See the Post-Workout options download below.

REFUEL Lesson:
Nutrition isn’t an afterthought—it’s built in.
This week’s focus: E – Eat Often.
We talked about how packing a simple snack can be the difference between progress and plateau.

Alternatively, we will do a Weekly Why that pertains to Exercise Science and then do a post-workout Leadership lesson.

Coaching Emphasis

• Consistency Builds Trust – Students rely on rhythm. They know the flow, they know the cues, and they trust the system.

• Autonomy Within Structure – Hand over small pieces of responsibility and watch leadership grow.

• Reinforce Through Repetition – Don’t chase novelty; chase mastery.

• Teach the Why – Every movement and cue connects back to purpose.

The longer class period isn’t for cramming more in—it’s for teaching deeper and coaching more.

Takeaway

Block Days reveal your culture and they build it.
They show you what habits hold under pressure and what still needs work.

When the environment runs itself, when standards stay high (with some reminders), that’s when you know your system is working.

Consistency doesn’t limit growth.
It sustains it.

Next Up

#67 – A Week in the Life: Thursday – Sharpening the Standard
We’ll look at how to build energy and precision midweek, without letting fatigue or comfort sneak in.

Need Help Building Your System?

If you’re looking to build or refine a Strength & Speed program that fits inside the school day, I can help.

Pursuit PE Consulting offers both on-site and virtual support to help schools build systems that last—structured, sustainable, and culture-driven.

“Average coaches have quotes.
Good coaches have a plan.
Elite coaches have a system.”
- Tim Kight

Let’s build yours.
Reply to this email or message me directly.

Keep pursuing excellence,
Preston ⚡️

This Week’s Paid Subscriber Resource

Upgrade your subscription to Pursuit PE to unlock this tool ⤵

Paid subscribers can access:

• Block Day Flow Template (Google Slides)

• Post-Workout Options (Google Doc)

Showing how to structure an extended session with movement prep, Weekly Why integration, and lift organization.

It’s a simple, ready-to-use layout you can adapt for your own PE or Strength & Speed setting.

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

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This new four-part series—A Week in the Life—takes you inside a normal week of Mustang Strength & Speed PE.
You’ll see what each day looks like, why it’s structured the way it is, and how every part of the week serves a specific purpose.

• Monday sets the tone.

• Block Day reinforces the culture.

• Thursday sharpens the standard.

• Friday resets for what’s next.

Let’…

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We’ve covered a lot in this series already:

• #61: Grading for Growth → Why grades matter and how they shape culture.

• #62: Attendance & Effort → Turning consistency into something measurable.

• #63: Grading Made Clear → Defining success criteria so athletes know exactly what a “3” looks like.

Now comes the question that ties it all together:

How do you build a grading system that’s fair, transparent, and student-centered?

The answer is a rubric. Done right, a rubric becomes more than a grading tool—it’s a roadmap for growth. It tells students exactly what matters, it gives parents clarity, and it reassures administrators that this course is more than just “lifting weights.”

Why a Rubric is the Foundation

Without a rubric, grading is usually one of two things:

• Vague: “You pass if you show up.”

• Subjective: “I’ll know effort when I see it.”

Both destroy culture.

A good rubric makes expectations:

• Clear – Every student knows what’s measured.

• Fair – Everyone is graded by the same standard.

• Transparent – Parents and admins can see the logic.

• Actionable – Students can track where they stand and what to improve.

At Mustang Strength & Speed, our rubric rests on three standards, each with three targets:

• Commitment (Attitude, Effort, Discipline)

• Performance (Strength, Speed, Power)

• Vision (Goal Setting, Tracking Progress, Reflection)

Three standards. Nine total targets. We want it to be simple, but complete.

Later in this issue, I’ll share the rubric we are building for Mustang Strength & Speed, a student-facing handout you can adapt for your own program.

Feedback That Fuels Growth

A rubric only works if the success criteria are clear. If students can’t describe what a “3” looks like, you haven’t defined the standard.

Examples:

• Commitment → Attitude: A “3” = respectful, coachable, positive body language.

• Performance → Strength: A “3” = proper technique, completed sets, safe progression.

• Vision → Tracking Progress: A “3” = Sets, reps, weights, speeds, details written down and revisited in student folder.

Success criteria make grading objective and turn “effort” into behaviors students can own.

Tip: Revisit one criterion each week in class. Quick reminders keep standards alive.

Making Grades Student-Centered

Grades shouldn’t be something done to students. They should be a feedback loop that reinforces growth.

How to shift ownership:

• Self-Reflection: Ask students to self-assess on the rubric regularly.

• Peer Check-Ins: Rack partners give each other a quick score on readiness or effort.

• Mid-Semester Reviews: Have students self-assess and compare with teacher assessment.

When athletes know how they’re graded—and get to play a role in grading themselves—it stops being about compliance and starts being about growth.

Why This Matters

A clear rubric protects your culture.

• It takes subjectivity out of grading.

• It shows parents and admins you’re aligned with PE standards.

• It gives students the tools to take ownership of their learning/progress.

That’s why the rubric isn’t just paperwork. It’s part of the coaching process.

Wrapping Up the Grading Series

This closes out our 4-part series on grading in Strength & Speed programs.

If you missed the earlier parts, catch up here:

• #61: Grading for Growth

• #62: Attendance & Effort

• #63: Grading Made Clear

The big takeaway: Grades aren’t about compliance—they’re about culture.

When you measure the right things, communicate them clearly, and give students ownership, grading stops being a formality and starts being a driver of growth.

Next up: we’ll shift to a brand-new series on [insert your next series topic]—continuing to build tools that make school-based Strength & Speed programs clear, coachable, and culture-driven.

Need help building a system like this?

I work with schools to design grading frameworks, rubrics, and communication systems that fit their unique setting. If your program could benefit from hands-on consulting, reply to this email or reach out here to start the conversation.

Keep pursuing excellence,
Preston ⚡️

This Week’s Paid Subscriber Resource

Upgrade your subscription to Pursuit PE to unlock this tool ⤵

🔒 Strength & Speed Rubric Pack
A complete grading toolkit that makes expectations clear and growth measurable. Includes:

• Coach Rubric Overview: Editable rubric overview with clear success criteria for Commitment, Performance, and Vision.

• Student Rubrics (3 handouts): Breakdowns for each standard with simple “4/3/2/1” criteria, written in student-friendly language. Includes a Reflection Template that can be used as a mid-semester check-in sheet for student self-assessment and coach/teacher feedback.

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

🔒 Strength & Speed Rubric Pack

Google Doc Link Below ⬇️ (You will be prompted to make a copy.)

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

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If students don’t know what success looks like, how can we expect them to hit the target?

Too often, grading in Strength & Speed gets boiled down to vibes (“they try hard”) or numbers (“what’s their max?”). The problem? Both approaches miss the bigger picture.

Athletes need clarity. Coaches need consistency. Parents and administrators need fairness. That’…

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Consistency is the foundation of progress—and if you don’t measure it, students assume it doesn’t matter.
If students don’t show up—or if they show up but go through the motions—it doesn’t matter how good your program looks on paper.

The challenge for Strength & Speed coaches in a school setting is turning attendance and effort into something measurable, fair, and repeatable. Too often, it’s either:

• Everyone gets points for being present (no accountability for effort), or

• Effort becomes subjective—rewarded for “favorites” and missed by others.

Neither builds trust or culture. Done well, grading attendance and effort becomes a system that:

• Keeps students accountable,

• Shows parents and admins this is real learning, and

• Reinforces the habits that actually lead to growth.

Why Consistency Matters

Every coach knows it: consistency beats intensity.

Missing days adds up: one to two absences a week over a semester = 15-30+ lost training sessions. That’s the difference between progress and plateau.

Your grading system should make that crystal clear: Attendance is non-negotiable because progress is built session by session.

Making Effort Visible

Effort is harder to measure than attendance—but not impossible. The key is clarity:

• Readiness Checks – Water bottle? Workout folder? Dressed appropriately? That’s preparation.

• Engagement – On time, in the rack, following directions.

• Execution – Using proper technique and completing sets, not coasting.

By naming these behaviors and checking them daily, “effort” stops being a vibe and starts being a standard. Reminder: Effort isn’t maxing out every day. It’s showing focus and quality in the reps assigned.

Tools That Work

You don’t need fancy tech (though it could help). A few simple systems make consistency and effort trackable:

• Punch Cards – Athletes earn marks for attendance/effort. Visible, tangible, motivating.

• Coach Checklists – Quick daily rubrics for readiness, engagement, execution.

• Attendance Dashboards – Digital trackers (Google Sheets, AMS application) that log participation and effort over time.

• Peer Accountability – Rack partners or squads check each other off before starting.

Whatever you use, the goal is the same: remove subjectivity, create clarity, and keep athletes engaged.

Why This Matters for Culture

When athletes know attendance and effort count toward their grade:

• They show up on time.

• They prepare the right way.

• They realize “going through the motions” doesn’t cut it.

And when parents and administrators see data (dashboards, reports, rubrics), they see a professional program, not just a weight room.

Need help building a system like this?
I work with schools to design grading frameworks, tracking tools, and communication systems that fit their unique setting. If your program could benefit from hands-on consulting, reply to this email or reach out here to start the conversation.

Keep pursuing excellence,
Preston ⚡️

This Week’s Paid Subscriber Resource

Upgrade your subscription to Pursuit PE to unlock this tool ⤵

🔒 Attendance & Effort Tracking Template
A ready-to-use tool with both coach and student-facing versions. Includes:

• Daily readiness & effort checks,

• Semester attendance tracking,

• Space for coach notes,

• Visual progress dashboards.

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

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When coaches talk about strength & speed programs inside the school day, one of the first questions always comes up:

“But how do you grade it?”

Some teachers wave it off—“it’s PE, everyone passes.” Others make it so complicated that students, parents, and administrators are confused.

The problem is that grading isn’t just a formality. It shapes how student…

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Happy Labor Day! Sorry for the delayed edition. With our first week of school and our first game, family time took precedence. I hope you enjoy this conclusion to our 4-part series: Strong Starts. Please reach out if you have any questions!

Strong starts don’t happen by accident.

We’ve covered:

• Building the Foundation for a Winning School Year (#57)

• Why Standards Can’t Wait Until Later (#58)

• The Syllabus That Serves (#59)

But once the introductions are over and the standards are set, the real test begins: the first month.

How you pace, teach, and reinforce the first four weeks sets the rhythms for the entire year. Push too hard, and you’ll burn kids out. Go too easy, and you’ll lose momentum.

The goal is to build confidence, competence, and consistency—all while keeping the spark alive.

Why the First Four Weeks Matter

• Habits form fast. How you handle routines in the first month will be how athletes handle them late in the semester.

• Attention is highest. Early on, student-athletes are tuned in—make the most of it by teaching core movements and expectations well.

• Energy is fragile. Push too much volume or intensity too soon and athletes disengage. Push too little and they wonder if it matters.

Think of the first month as a foundation: strong enough to support growth, but flexible enough to adapt.

The Four-Week Framework

Here’s how we think about it at Mustang Strength & Speed:

Week 1 – Belonging & Basics

• Emphasize presence, relationships, and learning routines.

• Teach warm-ups, spotting, equipment flow.

• Wins = every athlete feels like they belong and can be successful.

• We call this week Intro week.

Week 2 – Standards in Action

• Layer in more structure. Reinforce standards daily.

• Begin adding intensity and variety to training.

• Wins = athletes can explain and demonstrate non-negotiables without prompting.

• This is the first week that we have folders and our first 4-week cycle.

Week 3 – Skill Windows

• Introduce higher-skill lifts and speed mechanics while attention is still fresh.

• Small teaching blocks (5–7 minutes) on form, posture, or sprint technique.

• Wins = athletes see progress in movement quality, not just load.

• This is the first week that things start to feel smooth (policies, procedures, and routines are in place).

Week 4 – Rhythm & Progression

• Establish the cadence you’ll carry all semester (warm-up → training → recovery/close).

• Wins = athletes leave Week Four feeling stronger, sharper, and motivated for more.

• This will be the last week of their first 4-week cycle. We will check folders during Week 5.

Watch the Warning Signs

Even in a well-paced first month, you’ll need to keep your eyes open:

• Energy crashes: too much too soon. Always have new ways to engage kids (kickstarters, small games, conversation starters, thing that can “mix it up”.

• Sloppy standards: you introduced them, but didn’t reinforce them daily.

• Boredom cues: if athletes check out, it’s usually a sign the “why” isn’t clear enough.

Why This Matters for the Whole Year

If you get the first four weeks right, the rest of the semester feels smoother.

• Routines run themselves.

• Athletes trust your pacing.

• Standards don’t need constant re-teaching.

• Progress feels steady, not stop-and-start.

And when challenges come mid-year (injuries, scheduling, fatigue), athletes will have the confidence and consistency to handle them.

What’s Next

This closes out our Strong Starts series.

Up next, we’ll pivot into a new series — but before we do, I want to give paid subscribers a practical tool to put everything from this series together:

📌 Our full Mustang Strength & Speed Syllabus & Quiz.
These are the exact documents we use to align student-athletes, parents, and administrators each year. Use it as a model, adapt it to your own program, and make it fit your culture.

Keep pursuing excellence,
Preston
Pursuit PE ⚡️

This Week’s Paid Subscriber Resource

Upgrade your subscription to Pursuit PE to unlock this tool ⤵

Mustang Strength & Speed Syllabus & Quiz
Our complete class syllabus, used at Mount Vernon to set tone, build alignment, and communicate expectations from Day One. Includes vision, standards, structure, attendance, evaluation, and communication framework. You can use it as a template or as inspiration for building your own.

Not a paid subscriber yet? Upgrade today to unlock this and all upcoming resources.

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We’ve already talked about two pillars of starting the year strong:

• Day One: Building Belonging and Tone (#57)

• Why Standards Can’t Wait Until Later (#58)

But even with presence and standards in place, there’s one tool that often gets overlooked: the syllabus.

Too many coaches treat it as paperwork. A requirement. A document students skim once and stuff into…

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