A Week in the Life: Monday – Setting the Tone
#65 - Strength & Speed Coaching - Pursuing Your Best ⚡️
A day late getting this one out—between homecoming week and a family day yesterday, I hit pause for 24 hours. As always, thanks for the grace.
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’s start where every week starts—Monday—the day that defines everything that follows.
Why Monday Matters
Monday isn’t just the first lift of the week—it’s a fresh start.
Everyone walks in with a clean slate: new goals, new energy, same expectations.
We don’t chase “big Mondays.” We chase quality Mondays—reps done right, intent that carries us, and habits that hold. It’s about stacking bricks, one after another, knowing that often the week’s success depends on how you set that first one.
The Flow
Our Monday session typically looks like this:
Mobility → Activation → 4 Square → Kickstarter → Lift → SHREDmill
Each block has a purpose.
Mobility & Activation: Reset movement patterns after the weekend. Emphasize range, posture, and rhythm before load.
4 Square & Kickstarter: Coordination, control, and a touch of competition. It’s lighthearted but sharpens focus.
Lift: Foundational movements—Jumps, Rows, Nordics, Lunges. Every rep emphasizes control and explosion.
SHREDmill: Short bursts. Intent over distance. Effort is visible.
Students know the structure, so transitions are smooth, and expectations stay clear.
The environment matters—music up, folders open, everyone in their spot, ready to go. We have 42 minutes of work time and we invest that time with purpose.
When the tone is set right on Monday, the rest of the week feels smoother—not because the work gets easier, but because the standard is already established.
Coaching Emphasis
Technique > Load – Monday is about movement quality. Numbers are important, but not at the expense of quality.
Reinforce Language – Cues stay consistent across exercises to anchor habits.
Highlight Wins – Start the week by catching effort, not errors. Reinforce that Monday is the best day of the week!
Remind Purpose – Why we’re doing it matters more than what we’re doing.
Takeaway
Monday is about alignment—body, mind, and standard.
The goal isn’t perfection; but as my head football coach says, “If you chase perfection, you will achieve excellence.”
Show up, focus, give your best for today.
Stack that brick.
It starts with YOU. Coaches & teachers SHOW the way and GO the way.
Next Up
#66 – A Week in the Life: Block Day – Reinforcing the Culture
We’ll break down how we use longer class periods to teach, coach, and build strength with structure. Paid subscribers will also get the full Block Day Template & Bonus resource.
Need Help Building Your System?
If you’re looking to structure your own Strength & Speed program—or redesign how it fits inside the school day—I can help.
Pursuit PE offers on-site and virtual consulting for schools ready to build systems that last. Reply to this email or shoot me a message.
“Average coaches have quotes.
Good coaches have a plan.
Elite coaches have a system.”
Take your program to the next level. 📈
Keep pursuing excellence,
Preston ⚡️