Weight Training

Week of March 9-13

Monday, March 9
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 10/3 x 20 (Choose an Ab)
*Parallel Squat
*Leg Extensions-Curls
*Lunges
*Deadlift
3. Cool Down: Stretch

Tuesday, March 10
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 10 Repetitions
*Pull Ups
*Bench Press
*Bent Over Rows
*21 Guns
3. Cool Down: Stretch

Wednesday, March 11
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up & Overs x 10
3. Cool Down: Stretch

Thursday, March 12
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Review: Power Clean Technique
2. Full Body Workout
-3 x 10 Repetitions
*Power Clean
*Push Up-Shoulder Press (Dumbbells)
*Hex Bar Deadlift
*Upright Rows
3. Cool Down: Stretch

Friday, March 13
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Ultimate Frisbee
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 10


Week of March 2-6

Monday, March 2
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-5 x 5/3 x 15
*Pit Shark
*Power Clean/Sit Ups
*Hex Bar Deadlift/Toe Touches
*Straight Leg Deadlift/Froggie Abs
3. Cool Down: Stretch

Tuesday, March 3
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Upper Body Workout
-5 x 5 Repetitions
*Wide Grip Bench Press/21 Guns
*Seated Shoulder Press/Gorilla Curls
*Upright Rows/Reverse Grip Curls
3. Cool Down: Stretch

Wednesday, February 26
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up & Overs x 10
3. Cool Down: Stretch

Thursday, February 27
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Full Body Workout
-5 x 5 Repetition
*Pit Shark
*Skull Crusher-Bench Press Combo
*Gorilla Curls
*Dumbbell Fly-Curl-Press
3. Cool Down: Stretch

Friday, February 28
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Flag Football
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 10


Week of February 24-28

Monday, February 24
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 30 Seconds
*Parallel Squat/Toe Touches
*Bar Lunges/Sit Ups
*Calf Raises/Russian Twists
3. Cool Down: Stretch

Tuesday, February 25
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 30 Seconds
*Bench Press/Dumbbell Curls
*Shoulder Press/Bent Rows
*Bent Over Rows/Tri-Extensions
3. Cool Down: Stretch

Wednesday, February 26
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Push Up Challenge
3. Cool Down: Stretch

Thursday, February 27
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Full Body Workout
-3 x 30 Seconds
*Power Clean/Underbar Pull Ups
*Weighted Step Ups
*Calf Raises/Upright Rows
3. Cool Down: Stretch

Friday, February 28
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Hockey
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Push Up Challenge


Week of February 17-21

Monday, February 17
PRESIDENT’S DAY HOLIDAY—NO SCHOOL

Tuesday, February 18
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-3 x 8 Repetitions
*Bench Press/Bent Rows
*Pull Ups/Dumbbell Push Ups
*Shoulder Press/Dumbbell Curls
*Upright Rows/Tri-Extensions
3. Cool Down: Stretch

Wednesday, February 19
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up & Overs x 10
3. Cool Down: Stretch

Thursday, February 20
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 8 Repetitions/3 x 20 Repetitions
*Box Squat/Roll Outs
*Deadlift/Hanging Abs
*Calf Raises/Plate Sit Ups
*Weighted Step Ups/Toe Touches
3. Cool Down: Stretch

Friday, February 21
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Soccer
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out
-Parallel Squats
-Bench Press
-Incline Press
-Deadlift
3. Conditioning: Up & Overs x 10



Week of February 10-14

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

Tuesday, February 11
PARENT/TEACHER CONFERENCES—NO SCHOOL

Wednesday, February 12
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up & Overs x 10
3. Cool Down: Stretch

Thursday, February 13
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)

Friday, February 14
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Complete: Max. Outs
-Parallel Squat
-Bench Press
-Deadlift
-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
-Deadlift
3. Conditioning: Up & Overs x 10


Week of February 3-7

Monday, February 3
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, February 4
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, February 5
Objective: Perform and improve in physical education common assessments.
1. Warm Up: Dot Drill
2. Timed Run: 12-Minutes
3. Cool Down: Stretch

Thursday, February 6
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)

Friday, February 7
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Deadlift Technique
3. Max. Out: Deadlift
-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
-Deadlift
3. Timed Run: 12-Minute



Week of January 27-31

Monday, January 27
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Lower Body/Ab Workout
-10-8-6/10-8-6/3 x 15
*Parallel Squats/Straight Leg Deadlift/Toe Touches
*Calf Raises/Hex Bar Deadlift/Bicycle Abs
*Power Clean/Lunges/Froggie Abs

Tuesday, January 28
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Upper Body Workout
-10-8-6/10-8-6/3 x 15
*Bench Press/Arm Curls/Push Ups
*Shoulder Press/Skull Crushers/Flies
*Upright Rows/Wrist Curls/Punches
3. Cool Down: Stretch

Wednesday, January 29
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Conditioning: Up & Overs x 10

Thursday, January 30
Objective: Participate in an individual and circuit training workout.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Full Body Workout
-10-8-6/10-8-6/3 x 15
*Box Squat/Arm Curls/Sit Ups
*Bench Press/Hex Bar Deadlift/Toes to Heaven
*Calf Raises/Wrist Curls/Throw Downs

Friday, January 31
Objective: Demonstrate proper behavior during activity.
1. Guided Exercises/Stretches
2. Choose Partners
3. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 10


Week of January 20-24

Monday, January 20
NO SCHOOL—MARTIN LUTHER KING, JR. DAY

Tuesday, January 21
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Upper Body Workout
-2 x 10
*Floor Press, Tri-Extensions, Dumbbell Push Ups
*Incline Press, Front Flies, Dips
*Underbar Pull Ups, Gorilla Curls, Bent Rows
*Bent Over Rows, Shrugs, Wrist Curls
3. Cool Down: Stretch

Wednesday, January 22
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Conditioning: 3 x 30 Seconds
-Step Ups
-Push Ups
-Partner Plate Abs
-Lunges
-Dips
-Throw Downs

Thursday, January 23
Objective: Participate in an individual and circuit training workout.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Lower Body/Ab Workout
-2 x 10/2 x 20
*Power Clean/Weighted Sit Ups
*Box Squat/Bicycle Abs
*Lunges/Froggie Abs
*Straight Leg Deadlift/Double Leg Lifts

Friday, January 24
Objective: Demonstrate proper behavior during activity.
1. Guided Exercises/Stretches
2. Choose Partners
3. Alternate Activity: Hockey
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 8


Week of January 13-17

Monday, January 13
Objective: Participate in an individual and circuit training workout.
1. Warm Up: Up & Over x 1/Indoor Facility Warm Up
-2 x 15 Yards
*Slow Jog
*High Knees
*Kick Butt
*Walking Russians
*Lunges
*Arm Swings
2. Lower Body-Ab Workout/Indoor Facility Work Out
-2 x 30 Seconds Circuits/2 x 10 Repetitions
*Box Squat, Straight Leg Deadlift, Sit Ups/Pit Sharks
*Power Clean, Weighted Step Ups, Roll Outs/Box Squat
*Calf Raises, Hex Bar Deadlift, Planks/Deadlift
*Lunges, Deadlift, Hanging Abs/Student Choice-Ab
*Squat Machine, Hip Press Machine, Ab Machine/Student Choice-Ab
*Leg Extensions, Leg Curls, Decline Abs/Student Choice-Ab
3. Cool Down: Stretch

Tuesday, January 14
Objective: Participate in an individual and circuit training workout.
1. Warm Up: Dot Drill/Indoor Facility Warm Up
2. Upper Body Workout/Indoor Facility Workout
-2 x 30 Seconds Circuits/2 x 10 Repetitions
*Bench Press, Wrist Curls, Push Ups/Pit Shark Bent Over Rows
*Pull Ups, Dips, Plate PushUps/Shoulder Press
*Shoulder Press, Bent Rows, Front Flies/Bench Press
*Shrugs, Arm Curls, Tri-Extensions/Upright Rows
*Hammer Machines x 2, Lat. Pulls/Dips
3. Cool Down: Stretch

Wednesday, January 15
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Conditioning: Up & Overs x 8

Thursday, January 16
Objective: Participate in an individual and circuit training workout.
1. Warm Up: Dot Drill
2. Full Body Workout/Indoor Facility Workout
-2 x 30 Second Circuits/2 x 10 Repetitions
*Bench Press, Hex Bar Deadlift, Toe Touches/Pit Shark
*Parallel Squats, Arm Curls, Russian Twists/Shoulder Press
*Upright Rows, Lunges, Sit Ups/Bench Press
*Calf Raises, Dips, Planks/Weighted Sit Ups

Friday, January 17
Objective: Demonstrate proper behavior during activity.
1. Guided Exercises/Stretches
2. Choose Partners
3. Alternate Activity: Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 8


Week of January 6-10

Monday, January 6
Objective: Develop muscular strength and endurance.
1. Review: Weight Training Policies/Procedures
-Assign Stations
2. Guided Exercises/Stretches
3. Conditioning:
-3 x 30 Seconds (2 x Up & Over per Set)
*Sit Ups
*Push Ups
*Step Ups

Tuesday, January 7
Objective: Develop muscular strength and endurance.
1. Guided Exercises/Stretches
2. Conditioning:
-3 x 30 Seconds (2 x Up & Over per Set)
*Throw Downs
*Dips
*Lunges

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

Thursday, January 9
Objective: Develop respiratory endurance.
1. Guided Exercises/Stretches
2. Lifting Conditioning
-3 x 15 Speed Lifting
*Bench Press
*Incline Press
*Arm Curls
*Dips

Friday, January 10
Objective: Demonstrate proper behavior during activity.
1. Guided Exercises/Stretches
2. Choose Partners
3. Alternate Activity: Badminton
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up & Overs x 8
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