Weight Training

Week of December 2-6

Monday, December 2
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 45 Seconds
*Power Clean/Hanging Abs
*Box Squat/Sit Ups
*Raise Ups/Throw Downs
*Calf Raises/Roll Outs
3. Cool Down: Stretch

Tuesday, December 3
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 45 Seconds
*Bench Press/Bent Rows
*Incline Press/Arm Curls
*Bent Over Rows/Flies
*Upright Rows/Skull Crushers
3. Cool Down: Stretch

Wednesday, December 4
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 2 x 45 Second Circuits (Groups of 4)
-Step Ups
-Throw Downs
-Dips
-Lunges
-Sit Ups
-Push Ups
3. Cool Down: Stretch

Thursday, December 5
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Complete Body Workout
-2 x 45 Second Circuits (Groups of 4)
*Squats/Gorilla Curls
*Bench Press/Deadlift
*Incline Press/Lunges
*Calf Raises/Bent Rows
3. Cool Down: Stretch

Friday, December 6
Objective: Exhibit socially desirable behaviors during physical activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Volleyball
4. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 2 x 45 Second Circuits


Week of November 25-29
THANKSGIVING HOLIDAY--NO SCHOOL

Week of November 18-22

Monday, November 18
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 10/3 x 20
*Choose 4 Leg Exercises
*Choose 4 Abdominal/Core Exercises
3. Cool Down: Stretch

Tuesday, November 19
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 10/3 x 20
*Choose 4 Weight Exercises
*Choose 4 Body Weight Exercises
3. Cool Down: Stretch

Wednesday, November 20
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 12 Minute Walk, Jog, Run
3. Cool Down: Stretch

Thursday, November 21
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Complete Body Workout
-3 x 10/3 x 20
*Choose 4 Weight Exercises
*Choose 4 Body Weight Exercises
3. Cool Down: Stretch

Friday, November 22
Objective: Exhibit socially desirable behaviors during physical activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Flag Football
4. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 12 Minute Walk, Jog, Run


Week of November 11-15

Monday, November 11
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-10-8-6/3x20
*Deadlift/Weighted Sit Ups
*Power Clean/Hanging Abs
*Calf Raises/Russian Twists
*Lunges/Toe Touches
3. Cool Down: Stretch

Tuesday, November 12
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6/3 x 8
*Floor Bench/Push Ups
*Shoulder Press/Front Shoulder Raise
*Dumbbell Preacher Curls/Arm Curls
*Bent Over Rows/Bent Rows
3. Cool Down: Stretch

Wednesday, November 13
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: ½ Up & Overs x 20
3. Cool Down: Stretch

Thursday, November 14
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper/Lower Body-Ab Workout
-10-8-6/3 x 20
*Box Squat/Roll Outs
*Bench Press/Weighted Sit Ups
*Calf Raises/Throw Downs
*Gorilla Curls/Crunches
3. Cool Down: Stretch

Friday, November 15
Objective: Exhibit socially desirable behaviors during physical activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Dodge Ball
4. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: ½ Up & Overs x 20

MODIFICATIONS:
1. DESIGN ACTIVITY TO MEET EACH STUDENTS INDIVIDUAL CONDITION.
2. MONITOR STUDENTS CLOSELY FOR CORRECT TECHNIQUE.
3. INSTRUCT STUDENTS NEEDING CALCULATION OF WEIGHT GUIDANCE.


Week of November 4-8

Monday, November 4
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Parallel Squat Technique
3. Max. Out: Parallel Squat
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch

Tuesday, November 5
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Bench Press Technique
3. Max. Out: Bench Press
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch

Wednesday, November 6
Objective: Perform and improve in physical education common assessments.
1. Warm Up: Dot Drill
2. Timed Run: 12-Minutes
3. Cool Down: Stretch

Thursday, November 7
LEA COUNTY INSERVICE—MODIFIED SCHEDULE
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: 3-Way Volleyball

Friday, November 8
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Incline Press Technique
3. Max. Out: Incline Press
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out
-Parallel Squats
-Bench Press
-Incline Press
3. Timed Run: 12-Minute


Week of October 28-November 1

Monday, October 28
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 30 Second Rotations (Groups of 3)
*Quad Raises
*Sit Ups
*Lunges
*Throw Downs
*Squats
*Weighted Abs
3. Cool Down: Stretch

Tuesday, October 29
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout (Groups of 3)
-Push Ups Challenge
*1-8 Up/Down
*Push Up-Shoulder Press
3. Cool Down: Stretch

Wednesday, October 30
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Full Body Workout
-3 x 30 Seconds Rotation (Groups of 3)
*Plate Push Ups
*21 Guns
*Lunge, Lunge, Squat
*Quad Raise Ups
*Planks
*Side Planks
3. Cool Down: Stretch

Thursday, October 31
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Indoor Stair Tours/Up & Over x 3
3. Cool Down: Stretch

Friday, November 1
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: 3-Way Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Indoor Stair Tours x 3


Week of October 21-25

Monday, October 21
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 30 Second Rotations
*Box Squat/Roll Outs
*Deadlift/Hanging Abs
*Lunges/Plate Abs
*Weighted Step Ups/Sit Ups
*Hip Press/Ab Machine
*Leg Extensions/Leg Curls/Decline Sit Ups

Tuesday, October 22
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Bench Press/Mountain Climbers
-Incline Press/Dips
-Upright Rows/Shoulder Swings
-Dumbbell Front Raise/Preacher Curls
-Hammer Machine/Tri-Extensions
-Hammer Machine/Push Ups
3. Cool Down: Stretch

Wednesday, October 23
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Full Body Workout
-Floor Bench/Push Ups
-Hex Bar Deadlift/Roll Outs
-Underbar Pull Ups/Bent Over Rows
-Calf Raises/Decline Abs
-Hammer Machine/Tri-Extensions
-Hip Press/Ab Machine
3. Cool Down: Stretch

Thursday, October 24
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Four Corner x 3
-Slow Jog
-Lunges/Lunge, Lunge, Squat/High Knee March
-Sprint
3. Cool Down: Stretch

Friday, October 25
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: 3-Way Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Four Corner Cones x 3


Week of October 14-18

Monday, October 14
TEACHER WORK DAY—NO SCHOOL

Tuesday, October 15
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Pass Out & Go Over: Pyramid Lifting Chart
3. Pyramid Workout
-Parallel Squat
4. Cool Down: Stretch

Wednesday, October 16
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up & Overs x 8
3. Cool Down: Stretch

Thursday, October 17
Objective: Develop muscular strength and endurance
1. Warm Up: Dot Drill
2. Review: Pyramid Lifting Chart
3. Pyramid Workout
-Bench Press
-Incline Press
4. Cool Down: Stretch

Friday, October 18
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Badminton
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 8


Week of October 7-11

Monday, October 7
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 15 (Station Swap)/Partner Abs
*Box Squats/Plate Pass Sit Ups
*Weighted Step Ups/Plate Pass Twists
*Single Leg Dips/Throw Downs
*Dumbbell Front Squat/Hanging Abs
3. Cool Down: Stretch

Tuesday, October 8
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 15 (Station Swap)
*Wide Grip Bench Press/Push Ups
*Wide Grip Shoulder Press/Gorilla Curls
*Lat. Pull Ups/Bent Over Rows
*Upright Rows/Dips
3. Cool Down: Stretch

Wednesday, October 9
Objective: Introduce muscular strength drills to improve agility.
1. Warm Up: Dot Drill
2. 3 x 30 Seconds
-Sit Ups
-Mountain Climbers
-Throw Downs
-Burpies
3. Cool Down: Stretch

Thursday, October 10
Objective: Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 15 (Station Swap)
*Overhead Pass/Rear Fly
*Box Squat/Plate Sit Ups
*Upright Rows/Dumbbell Front Raise
*Deadlift/Supermans
3. Cool Down: Stretch

Friday, October 11
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Basketball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 30 Second Rotations


Week of September 30-October 4

Monday, September 30
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-6-4-2/3 x 15 (7 Minute Rotation)
*Deadlift/Roll Outs
*Box Squat/Throw Downs
*Lunges/Russian Twists
*Calf Raises/Handoffs
3. Cool Down: Stretch

Tuesday, October 1
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Upper Body Workout
-6-4-2/3 x 15 (7 Minute Rotation)
*Bench Press/Gorilla Curls
*Bent Over Rows/Dips
*Upright Rows/Push Ups
*Shoulder Press/Winders
3. Cool Down: Stretch

Wednesday, October 2
Objective: Display proper lifting and weight room safety to prevent injury.
1. Warm Up: Dot Drill
2. Perform: Power Clean Technique
-Lifter/Spotter
-Conditioning: 10 x 5 Repetitions
3. Cool Down: Stretch

Thursday, October 3
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Upper Body Workout
-6-4-2/3 x 15 (7 Minute Rotation)
*Parallel Squat/Shoulder Swings
*Power Clean/Bench Press
*Hex Bar Deadlift/Incline Press
*Calf Raises/Winders
3. Cool Down: Stretch

Friday, October 4
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Wiffle Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Power Clean


Week of September 23-27

Monday, September 23
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Go Over: Calculating Weight Percentages
-Examples
-Adding Correct Weight to the Bar
3. 10/8/6 @ 50%/60%/70%-3 x 15 Repetitions
-Box Squat (Go Over Technique)/Bar Lunges
-Calf Raises/Sit Ups
-Dead Lift/Roll Outs
-Straight Leg Dealift/Criss-Cross Abs
4. Cool Down: Stretch

Tuesday, September 24
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Review: Calculating Weight Percentages
-Examples
-Adding Correct Weight to the Bar
3. 10/8/6 @ 50%/60%/70%-3 x 15 Repetitions
-Floor Press/Arm Curls
-Underbar PullUps/Wrist Curls
-Shoulder Press/Skull Crushers
-Upright Rows/Flies
4. Cool Down: Stretch

Wednesday, September 25
Objective: Perform and improve in physical education common assessments.
1. Warm Up: Dot Drill
2. Timed Run: 12-Minutes
3. Cool Down: Stretch

Thursday, September 26
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Review: Calculating Weight Percentages
-Examples
-Adding Correct Weight to the Bar
3. 10/8/6 @ 50%/60%/70%-3 x 15 Repetitions
-Bench Press/Bent Rows
-Incline Press/Tri-Extensions
-Shrugs/Punches
-Bent Over Rows/Dumbbell Raises
4. Cool Down: Stretch

Friday, September 27
Objective: Exhibit socially desirable behavior during activity.
1. Warm Up: Dot Drill
2. Choose Teams
3. Indoor Soccer
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 12-Minute Run


Week of September 16-20

Monday, September 16
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Parallel Squat Technique
3. Max. Out: Parallel Squat
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch

Tuesday, September 17
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Bench Press Technique
3. Max. Out: Bench Press
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch

Wednesday, September 18
Objective: Perform and improve in physical education common assessments.
1. Warm Up: Dot Drill
2. Timed Run: 12-Minutes
3. Cool Down: Stretch

Thursday, September 19
PARENT/TEACHER CONFERENCES—NO SCHOOL
-11:00 AM-6:00 PM

Friday, September 20
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Incline Press Technique
3. Max. Out: Incline Press
-5/3/1
-Record with Instructor
4. Cool Down: 2 x 10 Repetitions (Light Weight)
5. Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out
-Parallel Squats
-Bench Press
-Incline Press
3. Timed Run: 12-Minute


Week of September 9-13

Monday, September 9
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Abdominal Workout
-2 x 30 Second Circuits
-Parallel Squats/Sit Ups
-Lunges/Roll Outs
-Calf Raises/Froggie Abs
-Straight Leg Deadlift/Planks

Tuesday, September 10
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Second Circuits
*Bench Press/Push Ups
*Bent Over Rows/Dips
*Incline Press/Wrist Curls
* Upright Rows/Arm Curls
3. Cool Down: Stretch

Wednesday, September 11
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Retake: Muscle Identification Test
3. Conditioning: 2 x 30 Second Circuits
-Step Ups
-Dips
-Throw Downs
-Lunges
-Push Ups
-Sit Ups

Thursday, September 12
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Full Body Workout
-2 x 30 Second Circuit
*Bench Press/Lunges
*Incline Press/Hex Bar Deadlift
*Shrugs/Toe Touches
*Reverse Flies/Russian Twists
3. Cool Down: Stretch

Friday, September 13
Objective: Exhibit socially acceptable behavior during activity.
1. Guided Stretches/Exercises
2. Choose Teams
3. Alternate Activity: Hockey ______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 30 Second Circuits
3. Re-Test: Muscle Identification


Week of September 2-6

Monday, September 2
LABOR DAY HOLIDAY—NO SCHOOL

Tuesday, September 3
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Seconds
*Bench Press/Arm Curls
*Incline Press/Skull Crushers
* Upright Rows/Wrist Curls
3. Cool Down: Stretch

Wednesday, September 4
Objective: Perform and complete evaluations and assessments.
1. Test: Muscle Identification

Thursday, September 5
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Full Body Workout
-2 x 30 Seconds
*Parallel Squat/Toe Touches
*Shoulder Press/Planks
*Bench Press/Straight Leg Deadlift
3. Cool Down: Stretch

Friday, September 6
Objective: Exhibit socially acceptable behavior during activity.
1. Guided Stretches/Exercises
2. Choose Teams
3. Alternate Activity: Ultimate Basketball ______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Test: Muscle Identification


Week of August 26-30

Monday, August 26
Objective: Understand the importance of warm up and cool down in weight lifting.
1. Pass Out and Discuss: Muscular System Diagram
-Muscle Identification Test Friday 8/29
2. Discuss and Demonstrate: Warm Up Drill
-Dot Drill
3. Discuss and Demonstrate: Parallel Squat Technique
-1 x 10 Repetitions (unweighted)
4. Cool Down: Stretch

Tuesday, August 27
Objective: Display proper lifting and weight room safety to prevent injury.
1. Warm Up: Dot Drill
2. Review: Parallel Squat Technique
-1 x 30 Seconds
3. Discuss and Demonstrate: Bench Press Technique
-1 x 10 Repetitions (unweighted)
4. Cool Down: Stretch

Wednesday, August 28
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Conditioning: Up & Overs x 8


Thursday, August 29
Objective: Display proper lifting and weight room safety to prevent injury.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat, Bench Press
-1 x 30 Seconds
3. Discuss and Demonstrate Technique: Incline Press
-1 x 10 Repetitions (unweighted)
4. Cool Down: Stretch

Friday, August 30
Objective: Perform and complete evaluations and assessments.
1. Test: Muscle Identification
2. Guided Stretches/Exercises
3. Choose Teams
4. Alternate Activity: Volleyball ______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Up & Overs x 8
3. Test: Muscle Identification


Week of August 19-23

Monday, August 19
Objective: Perform proper fitness and exercise techniques.
1. Guided Exercises/Stretches
2. Reminders: Housekeeping
-Turn in Forms by Wednesday 8/21
-Give Instructor Locker Numbers/Combinations
3. Walk, Jog, Run Unit: 12 Minute Ramps

Tuesday, August 20
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Gym Rats
-3 x Stair Climber, Up & Over

Wednesday, August 21
Objective: Participate in individual and circuit training workout programs.
1. Turn In: Final Forms
2. Guided Exercises/Stretches
3. Choose Partner
4. 3 x 30 Seconds
-Push Ups
-Sit Ups
-Lunges
-Dips
-Throw Downs
-Squats

Thursday, August 22
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Walk, Jog, Run Unit: Ladders
-100, 200, 300, 400, 300, 200, 100

Friday, August 23
Objective: Set goals for developing muscular strength and endurance.
1. Guided Exercises/Stretches
2. Baseline Run: 1 Mile
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Baseline Run: 1 Mile


Week of August 12-16

Monday, August 12
TEACHER WORK DAY

Tuesday, August 13
Objective: Familiarize students with Physical Education facilities.
1. Tour Tasker Arena Area Facilities
-Tasker Arena
-Girl’s Gym
-Dungeon
-Boy’s/Girl’s Locker Rooms
-Weight Room, Restrooms

Wednesday, August 14
Objective: Familiarize students with Physical Education/Weight Training policies and procedures.
1. Hand Out/Go Over: Physical Education/Weight Training Policies and Procedures
-Parent/Student Signature
2. Question/Answer Session

Thursday, August 15
Objective: Perform and discuss exercise, fitness, and conditioning.
1. Set Up Squads
2. Guided Exercises/Stretches
3. Walk, Jog, Run Unit: Track Circulation

Friday, August 16
Objective: Exhibit socially desirable behaviors during activity.
1. Guided Exercises/Stretches
2. Choose Teams
3. Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
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