Weight Training

Week of September 17-21

Monday, September 17
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Parallel Squat Technique
-Lift/Spot
3. Max. Out: Parallel Squat
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)

Tuesday, September 18
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Bench Press Technique
-Lift/Spot
3. Max. Out: Bench Press
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)

Wednesday, September 19
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Test: 12 Minute Run
3. Cool Down: Stretch

Thursday, September 20
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Incline Press Technique
-Lift/Spot
3. Max. Out: Incline Press
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)

Friday, September 21
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Hockey
-Winner Stays On
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max Out:
-Parallel Squat
-Bench Press
-Incline Press
3. 12 Minute Run


Week of September 10-14

Monday, September 10
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Core Workout
-2 Sets of 10 Repetitions
*Box Squats/Bicycle Abs
*Power Cleans/Sit Ups
*Lunges/Froggies
*Calf Raises/Toe Touches
3. Cool Down: Stretch

Tuesday, September 11
Objectives: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 Sets of 10 Repetitions
*Floor Bench/Skull Crushers
*Shoulder Press/Standing Rows
*Upright Rows/Arm Curls
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, September 12
Objective: Develop speed, quickness, and agility.
1. Warm Up: Dot Drill
2. Conditioning: Cone Drills x 5
*Sprint, Shuffle, Back Peddle, Sprint
*Jog, Karaoke, Skip, Sprint
*Up and Backs
3. Cool Down: Stretch

Thursday, September 13
PARENT/TEACHER CONFERENCES

Friday, September 14
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Soccer
-Winner Stays On
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Cone Drills


Week of September 3-7

Monday, September 3
LABOR DAY HOLIDAY—NO SCHOOL

Tuesday, September 4
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Up & Over x 1
2. Lower Body/Core Workout
-2 Sets of 30 Second Repetitions (Stress Technique)
*Parallel Squat/Roll Outs
*Deadlift/Scissor Abs
*Calf Raises/Criss Cross Abs
*Bar Lunges/Hanging Abs
3. Cool Down: Stretch

Wednesday, September 5
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Conditioning: Lung/Jog
-Lunge x 10 Yards/Jog x 90, 20/80, 30/70, 40/60, 50/50
3. Cool Down: Stretch

Thursday, September 6
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 Sets of 30 Second Repetitions (Stress Technique)
*Bench Press/Arm Curls
*Incline Press/Wrist Curls
*Upright Rows/Flies
*Reverse Flies/Standing Rows
3. Cool Down: Stretch

Friday, September 7
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Volleyball
-5 Minute Rally Scoring
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Lunge/Jog


Week of August 27-31

Monday, August 27
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Technique:
-Parallel Squat
-Deadlift
-Straight Leg Deadlift
*Demonstrate and discuss proper technique
3. Discuss: Repetitions and Sets
-2 Sets of 10 Repetitions (2 x 10)
4. Cool Down: Stretch

Tuesday, August 21
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Technique:
-Power Clean
-Bench Press
-Incline Press
*Demonstrate and discuss proper technique
3. Review: Repetitions and Sets
-2 Sets of 10 Repetitions (2 x 10)
4. Cool Down: Stretch

Wednesday, August 22
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Stair/Up and Over Work
-5 x Stairs, 1 Up and Over x 5
3. Cool Down: Stretch

Thursday, August 23
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Technique:
-Floor Bench
-Shoulder Press
-Arm Curls
*Demonstrate and discuss proper technique
3. Review: Repetitions and Sets
-2 Sets of 10 Repetitions (2 x 10)
4. Cool Down: Stretch

Friday, August 24
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Flag Football
-Winner Stays On
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Stair/Up and Over Work


Week of August 20-24

Monday, August 20
Objectives: Understand the importance of warm up and cool down in weight training. Display proper warm up and cool down techniques.
1. Station Groups
2. Take Roll
3. Complete:
-Height and Weight
-Turn In PE and Weight Training Policies and Procedures
-Lockers
4. Demonstrate and Complete: Warm Up Technique
-Dot Drill

Tuesday, August 21
Objectives: Perform proper fitness and exercise techniques. Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Conditioning: Stadium Ramps
-Jog 2, Walk 1
3. Cool Down: Stretch

Wednesday, August 22
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Circuit Drills
-2 x 30 Seconds
*Lunges
*Push Ups
*Sit Ups
*Stationary Squats
*Dips
*Throw Downs
3. Cool Down: Stretch

Thursday, August 23
Objectives: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 1 Mile Run/Walk
-Run Straights/Walk Curves
3. Cool Down: Stretch

Friday, August 24
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Ultimate Basketball
-Winner Stays On
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Signed Papers
-Physical Education Policies and Procedures
-Weight Training Policies and Procedures
3. Record: Height and Weight
4. Conditioning: Circuit Drills


HOBBS HIGH SCHOOL PHYSICAL EDUCATION DEPARTMENT POLICIES

I. UNIFORMS:
1. Clean black, white, or gray T-shirt and gym shorts of good taste are required. (No derogatory advertising or comments.)
2. Clean socks and tennis shoes are required. (no cleated shoes)
3. Clothing used in physical education classes should be cleaned weekly.
II. LOCKS AND LOCKERS:
1. P.E. lockers must be used by all those in physical education classes. Athletic locker rooms will not be opened during the P.E. class.
2. Only personal toiletries and uniform items will be allowed in P.E. lockers.
3. All students must have a combination lock (no key locks) on their lockers. The student must provide the instructor with a combination. If this is not done the lock will be cut off at the student’s expense. Instructor will not be responsible for items left in lockers which are not locked or for loose items left in the locker room. Any money should be given to the instructor to be secured. Also it is suggested students not bring expensive shoes or clothing to use as P.E. uniform.
III. STUDENT BEHAVIOR:
1. Students will conduct themselves in a socially acceptable manner at all times when they are in the gym area. No swearing, fighting, or use of obscene gestures.
2. Absolutely no drinks or food allowed in the gym area.
3. Street shoes are not to be worn on the main playing area of the gym.
4. No chewing tobacco or cigarettes are allowed in the gym area, or on the high school campus.
5. CELL PHONES or any other electronic devices will not be allowed in the gym area or weight room. Lock boxes are provided for safe placement of your cell phone/electronic device until the end of class.
IV. GRADING:
1. 80% of your grade will be based on participation and sportsmanship. This includes daily attendance, unsuits, tardies, your participation level based on citizenship, and team work. Each student must suit out every day. If students are not dressed out, a written report will be assigned and points deducted. If the student is ill and unable to participate he/she must still suit out to receive credit for the participation, unless otherwise restricted with a doctor’s notice. All missed work must be made up. 20 points are deducted each day student is not dressed out. Points may also be deducted for not participating even though suited out. Unexcused absences will negatively affect the student’s grade.
2. 20% of your grade will be based on knowledge and skill. This includes skill tests, written and/or physical evaluation, and teacher evaluation.
3. A student who does not dress out and/or participate for three consecutive days will receive a parent contact via phone, email, or signed note.
4. Tardies will negatively effect your grade. Students should be in the gym within five minutes after the tardy bell.
5. Students will not be allowed to leave gym area until class period is over.
6. Students must stay in their assigned gyms, with assigned teacher during class, not doing so will negatively affect their grade.


Rules for Beginning/Advanced Weight Classes


The following rules and regulations will be followed in beginning/advanced weight lifting classes this year.

1. You must suit out every day and you must have proper foot wear. You will not be allowed to participate in weight training if you are not suited out. You must keep your shirt on for the duration of class.
2. You must be in your squad line ready for stretching and exercises, five minutes after the tardy bell.
3. Absolutely no food or drinks in the weight room.
4. Workout and stations will be assigned- - - - if you do not stay at your station doing the workout for the day, you will be removed to the hall and points will be deducted from your grade.
5. Groups will be assigned for each station- - - students in those groups are to remain at that station the entire period.
6. Do not use any equipment in the weight room unless instructed to do so.
7. Do not touch the sound system, instructors will operate the system.
8. Do not leave the instructional area without permission to do so, - -leaving will be considered truancy.
9. Horseplay will not be tolerated. You will be asked to leave the weight room and receive a zero for your grade that day if you are “playing around.”
10. All weights will be put up before anyone leaves the weight room. Your group is responsible for your station.

*These rules are to insure safety in the weight room.


Weight Training
Week of August 13-17

Monday, August 13
TEACHER WORK DAY

Tuesday, August 14
TEACHER WORK DAY

Wednesday, August 15
Objective: Familiarize students with policies and procedures at Hobbs High School.
1. Sophomore Orientation
2. Take Roll
3. Introduce Students to Class

Thursday, August 16
Objectives: Familiarize students with weight training schedules, policies, and procedures.
1. Take Roll
2. Announcements
-Start Dressing Out on Monday 8/20
3. Pass Out & Go Over
-Physical Education Policies and Procedures
-Weight Training Policies and Procedures

Friday, August 17
Objective: Perform and complete evaluations and assessments.
1. Turn In: Signed
-Physical Education Policies and Procedures
-Weight Training Policies and Procedures
2. Record: Height and Weight
3. Class Examination Exercise
-Reasons for taking Weight Training
-Expectations for the Instructor
-Expectations for the Students
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Signed Papers
-Physical Education Policies and Procedures
-Weight Training Policies and Procedures
3. Record: Height and Weight
4. Class Examination Exercise


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