Week of Dec. 10-14th
Testing Week. We will test on all areas of strength, fitness and skill.
Week of 8-27-31
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The week of 8/20 – 8/25 we will be conducting Athletic fitness tests.
Monday –
Warm-up
Bench / Squat will take two days
Height/Flex Sit-up test (core)
Tuesday
Weight/Body Comp
Finish Bench & Squat
Wednesday
Vertical leap
Hang Clean
Thursday
40 yard dash time
(All period to complete)
Friday
Lifting with new max
Monday - Warm - up lap on track
Stadiums step - Hines
Accelerations - Cobleigh
Min/Max Lifts
Tuesday- Warm-up lap on track
Dynamic Warm-up
110 Turn Run
Min/max
Squat with dartfish
Wednesday
Warm-up
Polymeric
Bruce - Lower Body
Dave - Upper Body
Thursday-
Warm-up
Agilities
Cones- Dave
Bags - Bruce
Friday
Warm-up game
Week of Nov.20-21
This week we will max on Clean, Squat, Bench. Students that are absent must make up the lifts as soon as they return.
Advanced Weight Training Conditioning Schedule
9/25-29/06
Monday - Linear / Acceleration
Tuesday - Lateral Movement
Wednesday - Plyometrics’s
Thursday - Multi – directional
Friday - John Maxwell
Bruce Dave
Monday Technical Series Plyo Patterns
Ladders Harness
Tuesday Technical Series Mini Hurdles
Repeat Ladders
Wednesday Standing Plyo’s Box Series
Depth Jumps Ladders (Jump)
Thursday Cone Drills Broken Ladders
Repeat Vipers (outside) Tennis Court
Lifting Core
Lineman Skill
Monday Squat Bench/ Clean
Tuesday Bench/Clean Squat
Wednesday Auxiliary Squat Clean Pro/Bench
Thursday Clean Pro/ Bench Auxiliary Squat
Friday John Maxwell
Ladder Drills
Full Range
• Ankle Flip
• Heel to hamstring
• Dead Leg Run
• Lateral Two step
• Ankle Skip
• 45 Degree Outside Skip
• 45 Degree Backward Skip
• Lateral Skip
• Lateral Cross over skip
• Linear Skip Cross Over
• Carioca
Ladder Drills Linear and Lateral
• One step Run
• Two Step Run
• Lateral Run
• Quick Step
• Lateral Skip
• Lateral Cross Over
• Skip and Cross Over
• 2 in 2 out
• 2 in 2 all the Out
• Out- Out-In ( Forward)
• Out-Out-In ( Backward)
Jumps and Hops
• Bunny hops
• Single Hops
• Zig-Zag
• Hop Scotch
• Skiers
• Skiers (hip rotation)
• Scissors
• One Step run
• Cross over Run
• Tapioca
Ladder Complex
• Linear/Lateral Runs to sprint
• Broken Ladders
• Half ladders
Advanced Weight Training Conditioning Schedule
9/25-29/06
Monday - Linear / Acceleration
Tuesday - Lateral Movement
Wednesday - Plyometrics’s
Thursday - Multi – directional
Friday - John Maxwell
Bruce Dave
Monday Technical Series Plyo Patterns
Ladders Harness
Tuesday Technical Series Mini Hurdles
Repeat Ladders
Wednesday Standing Plyo’s Box Series
Depth Jumps Ladders (Jump)
Thursday Cone Drills Broken Ladders
Repeat Vipers (outside) Tennis Court
Lifting Core
Lineman Skill
Monday Squat Bench/ Clean
Tuesday Bench/Clean Squat
Wednesday Auxiliary Squat Clean Pro/Bench
Thursday Clean Pro/ Bench Auxiliary Squat
Friday John Maxwell
Ladder Drills
Full Range
• Ankle Flip
• Heel to hamstring
• Dead Leg Run
• Lateral Two step
• Ankle Skip
• 45 Degree Outside Skip
• 45 Degree Backward Skip
• Lateral Skip
• Lateral Cross over skip
• Linear Skip Cross Over
• Carioca
Ladder Drills Linear and Lateral
• One step Run
• Two Step Run
• Lateral Run
• Quick Step
• Lateral Skip
• Lateral Cross Over
• Skip and Cross Over
• 2 in 2 out
• 2 in 2 all the Out
• Out- Out-In ( Forward)
• Out-Out-In ( Backward)
Jumps and Hops
• Bunny hops
• Single Hops
• Zig-Zag
• Hop Scotch
• Skiers
• Skiers (hip rotation)
• Scissors
• One Step run
• Cross over Run
• Tapioca
Ladder Complex
• Linear/Lateral Runs to sprint
• Broken Ladders
• Half ladders
Advanced Weight Training Conditioning Schedule
Adv WT 10/8 10/12/06
Monday - Linear / Acceleration
Tuesday - Lateral Movement
Wednesday - Plyometrics’s
Thursday - Multi – directional
Friday - John Maxwell
Bruce Dave
Monday Technical Series Plyo Patterns
Ladders Harness
Tuesday Technical Series Mini Hurdles
Repeat Ladders
Wednesday Standing Plyo’s Box Series
Depth Jumps Ladders (Jump)
Thursday Cone Drills Broken Ladders
Repeat Vipers (outside) Tennis Court
Lifting Core
Lineman Skill
Monday Squat Bench/ Clean
Tuesday Bench/Clean Squat
Wednesday Auxiliary Squat Clean Pro/Bench
Thursday Clean Pro/ Bench Auxiliary Squat
Friday John Maxwell
Ladder Drills
Full Range
• Ankle Flip
• Heel to hamstring
• Dead Leg Run
• Lateral Two step
• Ankle Skip
• 45 Degree Outside Skip
• 45 Degree Backward Skip
• Lateral Skip
• Lateral Cross over skip
• Linear Skip Cross Over
• Carioca
Ladder Drills Linear and Lateral
• One step Run
• Two Step Run
• Lateral Run
• Quick Step
• Lateral Skip
• Lateral Cross Over
• Skip and Cross Over
• 2 in 2 out
• 2 in 2 all the Out
• Out- Out-In ( Forward)
• Out-Out-In ( Backward)
Jumps and Hops
• Bunny hops
• Single Hops
• Zig-Zag
• Hop Scotch
• Skiers
• Skiers (hip rotation)
• Scissors
• One Step run
• Cross over Run
• Tapioca
Ladder Complex
• Linear/Lateral Runs to sprint
• Broken Ladders
• Half ladders
Weight Training
Monday - Upper /Lower Cycle - Bench
Tuesday - Lower/upper Cycle - Squat
Wednesday - Front Squat 3 Reps
Thursday - Floor Bench
HARRISON HIGH SCHOOL
PHYSICAL EDUCATION
WEIGHT TRAINING/ ADVANCED WEIGHT TRAINING
FALL/SPRING
I. COURSE DISCRIPTION:
This course is designed for the student with little or no weight training
experience. Emphasis is placed upon acquiring basic knowledge in strength development training and proper lifting techniques. Includes fitness concepts for the development of healthy lifetime habits and assessment of personal fitness levels through fitness testing.
II. CONTENT: Cognitive, skill, and social
III. OBJECTIVES:
• Explains the functions of the types of muscular tissue( smooth, striated, cardiac)
• Explains the types of muscle actions including: flexion, extension, abduction, adduction, rotation, and hyperextension.
• Explains the various roles which muscles play including: isometric, isokinetic, isotonic/ concentric, eccentric.
• Discusses chemical changes during muscle contraction including: oxygen demands, oxygen debt, aerobic training, and anaerobic training.
• Discusses the special features of muscular function including: hypertrophy, atrophy, strength, endurance, power, speed, efficiency.
• Discuss the concept of progressive weight training.
• Discuss the difference between weight training, power lifting, and body building.
• Identify the major muscle groups and their functions.
• Explain the concept of circuit training. ( aerobic weight training)
• Discuss the selection of weight exercises for specific sports.
• Discuss the characteristics of each major body type of somatotype including: endomorph, mesomorph, and ectomorph.
• Explain the role of weight training and metabolism.
• Discuss the role of nutrition in successful weight training.
• Explain methods of assessing progress in weight training including: body measurements, strength tests, body composition.
• Discuss safety precautions related to weight training including: appropriate weight load, proper technique and posture, weight room organizations, the VALSALVA phenomenon, proper warm-ups, use of spotters.
• Demonstrate weight training exercise for each of the major muscle groups of the body including:
DEAD LIFT POWER CLEAN MILITARY PRESS
BEHIND NECK PRESS BENCH PRESS INCLINE PRESS
DUMBBELL PRESS SQUATS UPRIGHT ROWS
BENT OVER ROWS LEG CURLS LEG EXTENSIONS
BICEP CURLS REVERSE CURLS TRICEP EXTENS.
LAT PULL DOWN FORWARD RAISE TRICEP DIPS
SHOULDER SHRUG LATERAL RAISE MILITARY PRESS
LEG PRESS JAMMER PULL-UPS
GLUTE/HAM TOE RAISES
ADDENDUM:
• Advanced weight training students will be expected to know objectives of the general class as well as the following:
• Develop an individualized weight training program including: number and length of workouts, selection and order of exercises, percentage guidelines for particular routines, and how to evaluate effectiveness and make changes.
Continue workouts. Any missed class can be made up before school.
Advanced Weight Training Class – The week of March 6th – 10th
Monday –
• Dynamic warm-up
• Linear speed training
• Cycle 2 week 1 – upper skill / Lower Large
• Dartfish delayed action. Check technique
Tuesday
• Dynamic Warm-up
• Lateral agility
• Cycle 2 week 1 – upper skill / Lower Large
Wednesday
• Dynamic Warm-up
• Polymeric Activity
• Cycle 2 week 1 – upper skill / Lower Large
Thursday
• Dynamic Warm-up
• Multi Directional
• Cycle 2 week 1 – upper skill / Lower Large
Friday
• PNF
• Dartfish
• Quiz
• Leadership
• Active Rest games
Continue workouts. Any missed class can be made up before school.
Advanced Weight Training Class – The week of March 6th – 10th
Monday –
• Dynamic warm-up
• Linear speed training
• Cycle 2 week 1 – upper skill / Lower Large
• Dartfish delayed action. Check technique
Tuesday
• Dynamic Warm-up
• Lateral agility
• Cycle 2 week 1 – upper skill / Lower Large
Wednesday
• Dynamic Warm-up
• Polymeric Activity
• Cycle 2 week 1 – upper skill / Lower Large
Thursday
• Dynamic Warm-up
• Multi Directional
• Cycle 2 week 1 – upper skill / Lower Large
Friday
• PNF
• Dartfish
• Quiz
• Leadership
• Active Rest games
Students must be dressed for class each day. Participation 70% of the grade
Workouts as usual. I day missed can be made up before school at 7:15. See coach Cobleigh
This week we will be working on our basic routines. We will also utilize the Dartfish software. Students will watch delayed video of the clean and the complimentary lifts. Students will be required to analyze their movements and techniques. A require written analysis will be completed on Friday