Summer Cardinal Strength and Conditioning
WILLMAR CARDINAL SPEED & STRENGTH PROGRAM
Summer 2026
Students Entering Grades 7–12 (Fall 2026)
What’s New for 2026
Speed & Strength Combined into ONE Program
One registration. One fee. A complete training experience.
Expanded Training Options for Upperclassmen (Grades 10–12)
Athletes can choose from:
- Cardinal Strength: Mass
- Cardinal Strength: X-Fit
- Cardinal Strength: Total Athlete
Each program is designed to build strength and total athletic performance, while varying in:
- Exercises
- Sets & reps
- Training tempo
Cardinal Speed
Designed to improve the athleticism of all athletes, focusing on:
- Running mechanics
- Explosiveness
- Balance and body control
Cardinal Speed helps athletes become more dynamic in their ability to move quickly and efficiently.
Progressive Development for Underclassmen (Grades 7–9)
Underclassmen and new participants will begin with a foundational program, with opportunities to advance into other training tracks as they develop and are evaluated by coaches.
Program Overview
The Cardinal Speed & Strength Program is designed to develop the Total Athlete. Athletes will build strength, speed, and overall athletic performance through structured weight training, conditioning, and speed-focused drills.
Training focuses on:
- Proper technique and injury prevention
- Speed, agility, and explosiveness
- Strength development for all sports
- Building confidence and work ethic
Athletes can earn incentives and recognition based on attendance, effort, and performance.
Schedule
Monday–Thursday each week
June 8 – August 6, 2026
No sessions July 4 – July 10 (MSHSL No Contact Period)
Max-Out Week
August 3rd – August 6th, 2026
Athletes will:
- Set personal records
- Qualify for Cardinal Strength Clubs
- Share results with coaches
Session Times
Sessions are designed to support team development, safety, and training progression. Athletes are expected to consistently attend their selected session. Occasional conflicts can be communicated with coaches.
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Limit: 50 athletes per session- First-come, first-served registration
Coaching Staff
Ed Oehlers
Dain Kalkbrenner
Jon Konold
Breanna Tupa
Nick Castiglione
Brad Foss
✔ Two coaches will be present at each session to ensure quality instruction and safety.
Cost
$125 per athlete
Registration and payment completed online through Willmar Parks & Recreation.
Location
Willmar Senior High School Weight Room
Registration Steps
Stay connected and be ready for Day 1:
- Register and pay online through Willmar Parks & Recreation (links above in session times)
- Join Remind for updates and communication
- Set up your PLT4M account
PLT4M Setup
New Athletes:
- Download the PLT4M app
- Create an account using your school email
- Enter school code: WILLMAR
Returning Athletes:
- Log in and confirm your account is active
Visit our webpage for more information https://whs.willmar.k12.mn.us/activities/cardinal-strength-and-conditioning/summer-cardinal-strength-and-conditioning
Program descriptions
Cardinal Strength Training Options
Athletes can choose from a variety of Cardinal Strength programs based on their experience level, goals, and training preferences. Each program is designed to support athletic development while promoting proper technique, consistency, and long-term performance.
Cardinal Strength: Baseline (Grades 7–9 & Beginners)
Cardinal Strength: Baseline is designed for middle school athletes and those new to strength training. This program emphasizes proper technique, movement quality, and confidence in the weight room through higher repetitions and lower weight percentages. Athletes will follow a structured progression similar to the Total Athlete program while focusing on form, consistency, and overall fitness. This is an ideal starting point for those building a foundation or training to support participation in multiple sports.
Cardinal Strength: Mass (Grades 10–12)
Cardinal Strength: Mass is designed for upperclassmen looking to increase muscle size and overall strength. This program focuses on targeted muscle group training with higher training volume to promote hypertrophy. Athletes will follow structured lifts that emphasize controlled movements, time under tension, and progressive overload. This option is ideal for athletes who want to build size and strength as a primary goal.
Cardinal Strength: X-Fit (Grades 10–12)
Cardinal Strength: X-Fit is built for athletes seeking a high-energy, fast-paced training experience that challenges both cardiovascular and muscular endurance. Workouts include dynamic, circuit-based training using plyometrics, kettlebells, medicine balls, and bodyweight movements. This program is ideal for athletes who enjoy pushing their limits, improving conditioning, and finishing workouts with intensity.
Cardinal Strength: Total Athlete (Grades 10–12)
Cardinal Strength: Total Athlete provides a balanced, performance-based approach to strength and conditioning. Each training session incorporates movements across multiple planes and muscle groups to build total-body strength, coordination, and athleticism. This program is especially beneficial for multi-sport athletes or those with demanding practice schedules, as it supports performance while allowing for proper recovery. The focus is on developing strong, durable, and well-rounded athletes.