Strength and Conditioning 

Course Description
This class is designed to equip students with the knowledge, skills, and techniques required to enhance physical fitness, athletic performance, and overall well-being. Through a combination of theory and hands-on practical exercises, students will gain a comprehensive understanding of strength training, conditioning principles, and nutrition, fostering a strong foundation for a healthy lifestyle and sports-related pursuits.

Course Objectives

• Develop Fundamental Knowledge: Students will learn the basic principles of strength training, including proper form, exercise selection, and appropriate resistance levels to ensure safe and effective workouts.

• Enhance Physical Fitness: Through structured workouts, students will focus on improving key components of fitness, such as muscular strength, endurance, flexibility, speed, and agility.

• Learn Conditioning Techniques: Students will explore various conditioning methods and drills to increase cardiovascular endurance and stamina, essential for peak athletic performance and life long health

• Injury Prevention: Students will study injury prevention techniques and strategies to maintain a safe training environment and reduce the risk of sports-related injuries.

• Set and Track Fitness Goals: Through regular assessments and evaluations, students will set personalized fitness goals and track their progress throughout the course.

Lesson Plans and Weekly Agendas

• Weekly agenda's and plans will be posted on Google Classroom 

Weight Room Guidelines:

Safety: Safety is our top priority in the weight room. Always follow proper lifting techniques (which we will go over) and use equipment only as instructed. If you're unsure about a particular exercise, don't hesitate to ask for guidance (or if there is an exercise not programmed that you want to do– talk to me. We can figure something out)

Respect: Treat your classmates and our weight room equipment with respect. We all share this space, and it's essential to maintain a positive and supportive environment. Growth is not possible if students are being made fun of or commenting on one another. If I hear or notice any unsolicited comments, you will get a zero for the day. 

Cleanliness: Please help us keep the weight room clean and organized. Put weights back in their designated spots after use, and wipe down equipment after each use. Also, please take your clothes home after the end of the week.

Expectations:

1. Participation: Active participation is key to your success in this class. Come prepared, dressed down, be engaged, and put in your best effort during each session. You are graded off participation and attendance.

2. Goal Setting: I encourage you to set personal fitness goals for the semester. Whether that is hitting a new bench PR, getting faster, injury prevention, etc. I will provide guidance and support to help you achieve your goal– I just need to know what is important to you.

3. Attitude: Approach each class with a positive attitude and an open mind. Embrace challenges as opportunities for growth and improvement. This class will be hard and uncomfortable at times. 

Grading Scale:

Your performance will be assessed using the following grading scale:

A: 90-100%

B: 80-89%

C: 70-79%

D: 60-69%

F: 59% and below 

Each day you get the opportunity of 10 points total. 5 points for dressing and down and 5 points for participation. If you are late to class you can only get 5 points. If you are missing class for extracurricular activities, that needs to be communicated to me prior. 

Make Up Points

1. Absences

   1. Can make up all 10 points possible per day by making an appointment with me for one of the part Fridays or during one zero hour period class (7:00-7:30). You have until the end of the quarter (9 weeks) to make up the absences. 

2. No Dress

   1. No dresses are unacceptable. If no-dress occurs, facility clean up will occupy your time. This can not be made up.

3. Injuries

   1. A minor injury- expected to perform to the best of your ability, and do what you're able to do (ex: if you can not run, walk.)

   2. More serious injury- doctors note with limitations states is required. A written assignment or rehabilitation exercises will be assigned to receive credit.

Programming:

We will be doing three full body lifts each week. The programming is done with intention so if you have any questions please don’t hesitate to ask them. One day of the week will be dedicated to conditioning, speed/agility, and plyometrics. The conditioning day will also include sports like games if the class is participating fully.

Needs:

1. Workout Clothing (use common sense)

   1. Shorts, Leggings, Joggers, Sweats, etc

   2. Tennis Shoes. If you come to class without it will be a no dress and you will not get points for the day.

   3. No sports bras or crop tops. Please do not allow me to see your subgluteal line. 

2. A good attitude

Students, I believe that each one of you have unique strengths, and my aim is to help you discover and maximize your potential. Everyone in this class has the potential to improve their physical fitness and well-being. Whether you're an experienced athlete or new to weight training, this class is designed to accommodate all levels. As your teacher, my role is to support and encourage each of you to reach your highest potential while fostering a lifelong love for fitness and healthy living.

As we kick start this journey together, I encourage you to approach each class with enthusiasm, curiosity, and a willingness to challenge yourself. Remember, fitness is not just about what you can do today, but about striving to be a better version of yourself every day.