Weights & Conditioning

Weights and Conditioning Syllabus    LINK

Absent Work

-Article Assignments- If a student is injured and can not participate in physical education, that student must do an article review to receive full credit. If that assignment isn't turned in one week past the due date then the student will lose points accordingly. 

-Exercise Slip LINK - If a student misses a class due to sickness or absence that student must fill out an exercise slip to receive full credit to the day(s) missed. If that is not turned in two weeks past the due date it will not be accepted and the student will receive a zero.  




                                                SCHEDULE    

DATE                    UNIT
9-5-17
Thru
9-8-17
First day of 2nd Trimester
    LINK TO   -Syllabus 
    LINK TO   -Exercise Slip

COME DRESSED FOR 

Safety Handout-
Safety Quiz 
    
9-11-17
thru 
9-15-17
1. Going over Warm up
2. Weight room safety  - QUIZ on 9-12-17                                                                       
3. Technique over lifts for Bench, Clean, Squat, Dead lift Technique                 
        -Recording each particular lift via ipad and critiquing mistakes to improve each main lift. 9-12/9-15

Michigan PE Standards

Standard 1 Level 4 Benchmark A&C

Standard 5 Level 4 Benchmark A,B,

*Students will be able to demonstrate competency in motor skills and movement patterns needed to perform a variety of physical activities.

*Student will be able to exhibit responsible personal and social behavior that respects self and others in physical activity settings.

Safety Quiz 9-12-17  (BRING PEN/PENCIL)

  
  

Advanced W&C- Week 1 Lifting Routine

 Incorporating lifting routine for Monday-Thursday

WEEK 1 Lifting Program
    -Monday    Bench- 3 sets- 8 reps,6 reps,6 reps- 85% of Max Lift          Core- Alligator Push- ups in hallway (After Lift)

    -Tuesday   Clean- 3 sets- 8 reps,6 reps,6 reps- 85% of Max Lift           Agility Ladder (Before Lift)
        ***BRING IPAD & WRITING UTENSIL FOR TECHNIQUE ACTIVITY!!!!

    -Wednesday  Squat- 3 sets- 8 reps,6 reps,6 reps- 85% of Max Lift       Core- Wall sits (After Lift)

    -Thursday   Deadlift- 3 sets- 8 reps,6 reps,6 reps- 85% of Max Lift       MIle Run- Pioneers Hall (Before Lift) 

    -Friday- Conditioning Day
 

Max out Lifts to incorporate into our Lifting routines

Objectives
- Incorporating reps of 3x 8,6,6, for our main lifts to improve our muscular strength.
- Increasing muscular endurance though high reps and low weight lifting through our auxiliary lifts.
- Involving knowledge learned in class to help create improvement for students specific physical needs and wants. 

Michigan PE Standards-Link

Standard 2 Level 4 Benchmark A,B,D,E

*Students will be able to use demonstrate and understand concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.  



 WEEK 2 Lifting Program
    -Monday    Bench- 3 sets- to Failure 75% of Max Lift          Core- Alligator Push- ups in hallway
 (After Lift)

    -Tuesday   Squat- 3 sets- to Failure 75% of Max Lift           Agility Ladder (Before Lift)

    -Wednesday  Clean- 3 sets- to Failure 75% of Max Lift       Core- Wall sits (After Lift)

    -Thursday   Deadlift- 3 sets- to Failure 75% of Max Lift       MIle Run- Pioneers Hall (Before Lift) 

    -Friday- Conditioning Day

Intro to Weights

Maxout Lifts with the Mile run

Wednesday we will be starting Week 1 Lifting Program

Michigan PE Standards-Link

Standard 4 Level 4 Benchmark A,C,G
Standard 5 Level 4 Benchmark A,B,D

*Content Standard 4: A physically educated person achieves and maintains a health-enhancing level of physical fitness

*Content Standard 5: A physically educated person exhibits responsible personal and social behavior that respects self and others in physical activity settings.



 WEEK 3 Lifting Program
    -Monday    Bench- 4 sets- of 6, 85% of Max Lift          Core- Alligator Push- ups in hallway
 (After Lift)
                    (Upper body emphasis)

    -Tuesday   Squat- 4 sets of 6, 85% of Max Lift           Agility Ladder (Before Lift)
                    (Lower body emphasis)

    -Wednesday  Clean- 4 sets of 6, 85% of Max Lift       Core- Wall sits (After Lift)
                        (Upper and lower mixture)

    -Thursday   Deadlift- 4 sets of 6, 85% of Max Lift       MIle Run- Pioneers Hall (Before Lift) 
                     (Lower body emphasis)

    -Friday- Conditioning Day
                (Cardiovascular emphasis)

Michigan PE Standards- Link

Standard 6 Level 4 Benchmark A 
Standard 1 Level 4 Benchmark A&C

*Content Standard 6: A physically educated person values physical activity for health, enjoyment, challenge, self-expression, and/or social interaction. 

*Content Standard 1: A physically educated person demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities. 





WEEK 4 Lifting Program-MID_TERM MAXOUTS
    -Monday    Bench- 4 sets with the reps being 5,4,3,1, 85% of Max Lift        Core- Alligator Push- ups in hallway
 (After Lift)
                    (Upper body emphasis)

    -Tuesday   Squat- 4 sets with the reps being 5,4,3,1, 85% of Max Lift           Agility Ladder (Before Lift)
                    (Lower Body emphasis)

    -Wednesday  Clean- 4 sets with the reps being 5,4,3,1, 85% of Max Lift       Core- Wall sits (After Lift)
                        (Upper and lower mixture)

    -Thursday   Deadlift- 4 sets with the reps being 5,4,3,1, 85% of Max Lift       MIle Run- Pioneers Hall (Before Lift) 
                    (Lower body emphasis)

    -Friday- Conditioning Day
                (Cardiovascular emphasis)

Tuesday 1-31-17
    Agility& Jog 

Michigan PE Standards- Link

Standard 6 Level 4 Benchmark A 
Standard 1 Level 4 Benchmark A&C

*Content Standard 6: A physically educated person values physical activity for health, enjoyment, challenge, self-expression, and/or social interaction. 

*Content Standard 1: A physically educated person demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities. 



   Advanced weights Lifting Routine Week 6

WEEK 5 Lifting Program
    -Monday    DL-  4 sets- 5 reps,4 reps, 3 reps, 1 rep- 85% of Max Lift          Core- Alligator Push- ups in hallway (After Lift)
                    (Lower body emphasis)
    -Tuesday   Clean- 4 sets- 5 reps,4 reps, 3 reps, 1 rep- 85% of Max Lift           Agility Ladder (Before Lift)
                    (Upper and lower mixture emphasis)
    -Wednesday  Squat- 4 sets- 5 reps,4 reps,3 reps, 1 rep - 85% of Max Lift       Core- Wall sits (After Lift)
                        Bench- 4 sets- 5 reps,4 reps,3 reps, 1 rep- 85% of Max Lift
                       (Upper and lower mixture)
    -Thursday- Mixture Circuit Day    15 Different Stations, 45 seconds per station
                    (Cardiovascular and upper body (muscular endurance) emphasis)
                                    
    -Friday- Conditioning Day
                (Cardiovascular emphasis)

Into to Weights Week 4 Lifitng Routine

Michigan PE Standards-Link

Standard 2 Level 4 Benchmark A,B,D,E
Standard 3 Level 4 Benchmark B,C
Standard 4 Level 4 Benchmark A,C,G
Standard 5 Level 4 Benchmark A,B,D
Standard 6 Level 4 Benchmark A,C

*Content Standard 4: A physically educated person achieves and maintains a health-enhancing level of physical fitness

*Content Standard 5: A physically educated person exhibits responsible personal and social behavior that respects self and others in physical activity settings.





Advanced weights Lifting Routine Week 7

WEEK 6 Lifting Program
    -Monday    DL- 4 sets- 8 Reps- 80% of Max Lift          Core- Alligator Push- ups in hallway (After Lift)

    -Tuesday   Clean- 4 sets- 8 Reps- 80% of Max Lift           Agility Ladder (Before Lift)

    -Wednesday  Squat- 4 sets- 8 Reps- 80% of Max Lift       Core- Wall sits (After Lift)
                        Bench- 4 sets-  Pres- 80% of Max Lift       

    -Thursday   Circuit Workout

    -Friday- Conditioning Day

Intro to Weights Lifting Routine Week 5

Michigan PE Standards-Link

Standard 4 Level 4 Benchmark A,C,G
Standard 5 Level 4 Benchmark A,B,D

*Content Standard 4: A physically educated person achieves and maintains a health-enhancing level of physical fitness

*Content Standard 5: A physically educated person exhibits responsible personal and social behavior that respects self and others in physical activity settings.

WEEK 7 Lifting Program    

     -Monday    DL- 3 sets to 8 reps, 6 reps, 6 reps- 80% of Max Lift          Core- Alligator Push- ups in hallway
 (After Lift)

    -Wednesday  Clean- 3 sets 8 reps, 6 reps, 6 reps 80% of Max Lift           Agility Ladder (Before Lift)

    -Thursday  Squat- 3 sets  8 reps 6 reps 6 reps- 80% of Max Lift       Core- Wall sits (After Lift)

    -Thursday   Bench- 3 sets 8 reps 6 reps 6 reps 80% of Max Lift       MIle Run- Pioneers Hall (Before Lift) 

    
  


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