Weight Training

Week of November 20-24

Monday, November 20
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-6-4-2/3 x 15
*Box Squat/Toe Touches
*Hex Bar Deadlift/Crunches
*Lunges/Sit Ups
*Calf Raises/Plate Abs
3. Cool Down: Stretch

Tuesday, November 21
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-6-4-2/3 x 8
*Incline Press/Bent Rows
*Bench Press/Tri-Extensions
*Reverse Flies/Hulks
*Upright Rows/Platform Push Ups
3. Cool Down: Stretch

Wednesday, November 22
NO SCHOOL—THANKSGIVING HOLIDAY

Thursday, November 23
NO SCHOOL—THANKSGIVING HOLIDAY

Friday, November 24
NO SCHOOL—THANKSGIVING HOLIDAY
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation


Week of November 13-17

Monday, November 13
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-Pyramid/3 x 20
*Power Clean/Throw Downs
*Deadlift/Toe Touches
*Single Leg Lunge/Sit Ups
*Calf Raises/Plate Abs
3. Cool Down: Stretch

Tuesday, November 14
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Pyramid/3 x 20
*Floor Bench/Push Ups
*Pull Ups/Arm Curls
*Incline Press/Wrist Curls
*Upright Rows/Skull Crushers
3. Cool Down: Stretch

Wednesday, November 15
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Sleds
-Ladder x 5 Yard Increments
3. Cool Down: Stretch

Thursday, November 16
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Pyramid/3 x 20
*Floor Bench/Push Ups
*Pull Ups/Arm Curls
*Incline Press/Wrist Curls
*Upright Rows/Skull Crushers
3. Cool Down: Stretch


Friday, November 17
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Dodge Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Sleds


Week of November 6-10

Monday, November 6
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 30 Second Circuits
*Front Squats/Sit Ups
*Bar Lunges/Wide Grip Hanging Abs
*Leg Extensions-Curls/Decline Abs
*Calf Raises/Toe Touches
*Lunges/Throw Downs
*Machines
3. Cool Down: Stretch

Tuesday, November 7
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Second Circuits
*Pull Ups/Push Ups
*Bench Press/Arm Curls
*Bent Rows/Flies
*Shoulder Press/Pulls
*Upright Rows/Dips
*Machines
3. Cool Down: Stretch

Wednesday, November 8
Objective: Introduce muscular strength drills to improve agility.
1. Warm Up: Dot Drill
2. Conditioning: 1-Minute Work x 2
-Sit Ups
-Push Ups
-Lunges
-Lunge, Lunge, Squat
-Throw Downs
3. Cool Down: Stretch

Thursday, November 9
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Second Circuits
*Pull Ups/Push Ups
*Bench Press/Arm Curls
*Bent Rows/Flies
*Shoulder Press/Pulls
*Upright Rows/Dips
*Machines
3. Cool Down: Stretch

Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Basketball

Friday, November 10
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 1-Minute Work x 2


Week of October 30-November 3

Monday, October 30
Objectives: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat
-Max. Out: Parallel Squat
*5-3-1 Repetitions
3. Cool Down: Stretch

Tuesday, October 31
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Bench Press
-Max. Out: Bench Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Wednesday, November 1
Objective: Performa and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Conditioning: 12-Minute Run
3. Cool Down: Stretch

Thursday, November 2
LEA COUNTY INSERVICE DAY—1/2 DAY OF SCHOOL

Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Basketball

Friday, November 3
Objective: Perform and complete evaluations and assessments.
1. Warm Ups: Dot Drill
2. Review Technique: Incline Press
-Max. Out: Incline Press
*5-3-1 Repetitions
3. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out:
-Parallel Squats
-Bench Press
-Incline Press
3. Conditioning: 12 Minute Run


Week of October 23-27

Monday, October 23
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-6-4-2/3 x 25
*Parallel Squats/Plate Abs
*Weighted Step Ups/Roll Outs
*Calf Raises/Sit Ups
*Straight Leg Deadlift/Toe Touches
3. Cool Down: Stretch

Tuesday, October 24
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-6-4-2
*Floor Bench/Gorilla Curls
*Incline Press/Bent Rows
*Upright Rows/Tri-Extensions
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, October 25
Objective: Introduce running drills to improve speed and quickness.
1. Warm Up: Dot Drill
2. 4 Cone Drills x 5
-Lunge, Shuffle, Lunge
-Run, Back Peddle, Run
-Bound, Side Lunge, Bound
3. Cool Down: Stretch

Thursday, October 26
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-6-4-2
*Floor Bench/Gorilla Curls
*Incline Press/Bent Rows
*Upright Rows/Tri-Extensions
*Shrugs/Wrist Curls
3. Cool Down: Stretch
Friday, October 27
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 4 Cone Drills


Week of October 16-20

Monday, October 16
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 30 Second Circuits
*Box Squats/Toe Touches
*Lunges/Roll Outs
*Leg Extensions/Curls/Decline Abs
*Hex Bar Deadlift/Sit Ups
*Straight Leg Deadlift/Planks
*Hip Press/Squats (Machines)

Tuesday, October 17
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 30 Second Circuits
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Lat. Pulls/Push Ups
*Bench Press/Dips
*Underbar Pull Ups/Wrist Curls
*Hammer Machines
3. Cool Down: Stretch

Wednesday, October 18
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 12 Minute Run
3. Cool Down: Stretch

Thursday, October 19
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 30 Second Circuits
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Lat. Pulls/Push Ups
*Bench Press/Dips
*Underbar Pull Ups/Wrist Curls
*Hammer Machines
3. Cool Down: Stretch

Friday, October 20
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Basketball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 12-Minute Run


Week of October 9-13

Monday, October 9
COLUMBUS DAY HOLIDAY—NO SCHOOL

Tuesday, October 10
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Pyramid
*Bench Press/Hex Bar Deadlift
*Shoulder Press/Lunges
*Calf Raises/Arm Curls

Wednesday, October 11
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Suicide Mile (Bottom Bleachers)
3. Cool Down: Stretch

Thursday, October 12
Objective: Participate in individual and circuit training workout programs.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Push Up Challenge
*8, 7, 6, 5, 4, 3, 2, 1 Repetitions
-Alternate Push Up/Shoulder Press

Friday, October 13
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Tennis
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Suicide Mile


Week of October 2-6

Monday, October 2
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 Sets of 15 Repetitions (Light Weight)
*Deadlifts (Pit Sharks)/Throw Downs
*Bar Lunges/Hanging Abs
*Calf Raises/Roll Outs
*Box Squats/Sit Ups
3. Cool Down: Stretch

Tuesday, October 3
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 Sets of 15 Repetitions (Light Weight)
*Bench Press/Arm Curls
*Shoulder Press/Tri-Extensions
*Pull Ups/Dumbbell Push Ups
*Reverse Flies/Flies

Wednesday, October 4
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Suicide Mile (Bottom Bleachers)
3. Cool Down: Stretch

Thursday, October 5
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 Sets of 15 Repetitions (Light Weight)
*Bench Press/Arm Curls
*Shoulder Press/Tri-Extensions
*Pull Ups/Dumbbell Push Ups
*Reverse Flies/Flies

Friday, October 6
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Hockey
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Suicide Mile


Week of September 25-29

Monday, September 25
Objectives: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat
-Max. Out: Parallel Squat
*5-3-1 Repetitions
3. Cool Down: Stretch

Tuesday, September 26
PARENT/TEACHER CONFERENCES—NO SCHOOL

Wednesday, September 27
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Bench Press
-Max. Out: Bench Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Thursday, September 28
Objective: Perform and complete evaluations and assessments.
1. Warm Ups: Dot Drill
2. Review Technique: Incline Press
-Max. Out: Incline Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Friday, September 29
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out:
-Parallel Squats
-Bench Press
-Incline Press
3. Conditioning: 12 Minute Run


Week of September 18-22

Monday, September 18
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-10-8-6/3 x 15
*Parallel Squats/Toe Touches
*Straight Leg Deadlift/Scissor Abs
*Calf Raises/Roll Outs
*Straight Bar Deadlift/Criss Cross Abs
3. Cool Down: Stretch

Tuesday, September 19
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6 or 3 x 10 Repetitions
*Floor Bench/Skull Crushers
*Shoulder Press/Gorilla Curls
*Pull Ups/Dumbbell Push Ups
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, September 20
Objective: Develop respiratory endurance.
1. Dot Drill
2. Sleds
-3 Groups
*10 Yards x 5
*15 Yards x 4
*20 Yards x 3
*25 Yards x 2
*30 Yards x 1
3. Cool Down: Stretch

Thursday, September 21
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6 or 3 x 10 Repetitions
*Floor Bench/Skull Crushers
*Shoulder Press/Gorilla Curls
*Pull Ups/Dumbbell Push Ups
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Friday, September 22
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Sleds


Week of September 11-15

Monday, September 11
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 30 Second Circuits
*Box Squats/Plate Abs
*Lunges/Hanging Abs
*Calf Raises/Roll Outs
*Hex Bar Deadlift/Toe Touches
*Leg Extensions/Leg Curls
*Hip Press/Squat Machine
3. Cool Down: Stretch

Tuesday, September 12
Objectives: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Second Circuits
*Bench Press/Bent Rows
*Incline Press/Dips
*Upright Rows/Arm Curls
*Under Bar Pull Ups/Plate Raises
*Lat. Pulls/Dumbbell Push Ups
*Hammer Machines
3. Cool Down: Stretch

Wednesday, September 13
Objective: Participate in individual and circuit training workout program.
1. Dot Drill
2. Plyometric Circuits
-2 x 30 Seconds
*Push Ups/Step Ups
*Squats/Sit Ups
*Lunges/Throw Downs
*Leaps/Criss Cross Abs
*Agility Cones/Broad Jumps
3. Cool Down: Stretch

Thursday, September 14
Objectives: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Second Circuits
*Bench Press/Bent Rows
*Incline Press/Dips
*Upright Rows/Arm Curls
*Under Bar Pull Ups/Plate Raises
*Lat. Pulls/Dumbbell Push Ups
*Hammer Machines
3. Cool Down: Stretch

Friday, September 15
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Dodge Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Circuit Conditioning


Week of September 4-8

Monday, September 4
LABOR DAY HOLIDAY—NO SCHOOL

Tuesday, September 5
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-Pyramid
*Bench Press/Arm Curls
*Incline Press/Dips
*Upright Rows/Bent Rows
3. Cool Down: Stretch

Wednesday, September 6
Objective: Identify and develop specific muscle groups.
1. Dot Drill
2. Go Over and Perform: Power Clean Technique
-Pyramid
3. Cool Down: Stretch

Thursday, September 7
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Ups: Dot Drill
2. Upper Body Workout:
-Pyramid
*Floor Bench/Gorilla Curls
*Shoulder Press/Tri-Extensions
*Shrugs/Standing Rows
3. Cool Down: Stretch

Friday, September 8
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Soccer
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Technique/Conditioning: Power Clean


Week of August 28-September 1

Monday, August 28
Objectives: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat
-Max. Out: Parallel Squat
*5-3-1 Repetitions
3. Cool Down: Stretch

Tuesday, August 29
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Bench Press
-Max. Out: Bench Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Wednesday, August 30
Objective: Develop respiratory endurance.
1. Dot Drill
2. Conditioning
-12 Minute Run
3. Cool Down: Stretch

Thursday, August 31
Objective: Perform and complete evaluations and assessments.
1. Warm Ups: Dot Drill
2. Review Technique: Incline Press
-Max. Out: Incline Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Friday, September 1
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out:
-Parallel Squats
-Bench Press
-Incline Press
3. Conditioning: 12 Minute Run


Week of August 21-25

Monday, August 21
Objectives: Display proper lifting and weight room safety to prevent injury. Understand the importance of warm up and cool down in weight lifting.
1. Go Over and Perform: Warm Up (Dot Drill)
2. Go Over and Perform:
-Groups of 4 (10 Repetitions x 2 Sets)
*Technique of Bench Press
3. Cool Down: Stretch

Tuesday, August 22
Objective: Display proper lifting and weight room safety to prevent injury.
1. Warm Up: Dot Drill
2. Go Over and Perform:
-Groups of 4 (10 Repetitions x 2 Sets)
*Technique of Parallel Squats
3. Cool Down: Stretch

Wednesday, August 23
Objective: Develop muscular strength and endurance.
1. Dot Drill
2. Partners
-30 Second Drills
*Push Ups
*Sit Ups
*Step Ups
*Squats
*Lunges
-Conditioning
*3 x Ups and Overs
3. Cool Down: Stretch

Thursday, August 24
Objective: Display proper lifting and weight room safety to prevent injury.
1. Warm Ups: Dot Drill
2. Go Over and Perform:
-Groups of 4 (10 Repetitions x 2 Sets)
*Technique of Incline Press
3. Cool Down: Stretch

Friday, August 25
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Floor hockey
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of August 14-18

Monday, August 14
TEACHER WORK DAY

Tuesday, August 15
TEACHER WORK DAY

Wednesday, August 16
Objective: Learn responsibility, leadership, and respect through participation in an activity.
1. Introduce Physical Education to Class
2. Tour Physical Education Area
3. Student Questions/Concerns

Thursday, August 17
Objective: Familiarize students with physical education/weight training policies and procedures.
1. Pass Out and Discuss:
-Physical Education Department Policies
-Weight Training Rules
2. Student Questions/Concerns
3. Squads

Friday, August 18
Objective: Exhibit socially desirable behaviors in a physical activity.
1. Weigh and Measure
2. Alternate Activity: Kick Ball
-Choose Teams
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Signed Forms:
-Physical Education Department Policies
-Rules for Advanced Weight Classes
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