Weight Training

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
Website by SchoolMessenger Presence. © 2017 West Corporation. All rights reserved.