A Week in the Life: Block Day – Reinforcing the Culture
#66 - Strength & Speed Coaching - Pursuing Your Best ⚡️
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.