Weight Training | PE 51

 

 

This class focuses on strength, power and conditioning associated with improved athletic performance. Student-athletes will learn and perform lifts and cardiovascular activities that are specific to improving sport performance. Successful completion of Beginning Weight Training and Fitness (PE49) is strongly recommended; teacher approval and space determines final acceptance,

 

Objectives:

• To Increase Flexibility

• To Improve Muscular Strength and Endurance.

• To Enhance Cardiovascular Fitness.

• To Understand the Benefits of Nutrition.

 

Grading Criteria:

• The student will fully participate and follow our Titan Strength & Conditioning program as designed by our strength coach(es).

• The student will pledge to follow our weight room safety and maintenance rules at all times.

• The student will organize and record workouts by means of the TeamBuildr app and/or packet.

• The student will complete PLC's pre & post testing: mile run, pacer, 10-yard dash, vertical jump, back squat, bench press, dead lift, and/or hang clean, etc.

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Grading Policy Click Here

Medical Policy Click Here

Locks&Locker Click Here

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Weight Room Expectations

 

 

"Salute Your Rack"

• All weights are put away properly in each rack, with proper amount of weight. There is a yellow card on each rack that states the proper amount weight. Each rack should have the same amount of weight except for the four double racks that share weight. The double racks will obviously have double the amount of weight.

• Benches put away.

• Safety racks off the floor and in rack.

• Safety clips should go on 2½ lbs peg.

• Bars are to be returned to the “squat position”. Each rack is marked so all of the bars will be at the same height. 

• Platform racks should also be the same:

Weights put away properly.

Safety clips on white pegs.

Bars in correct spot.

Benches put away.

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General Rules

1. No unsupervised weight training! A coach/teacher must be present for students to lift. 

2. Proper lifting attire should always be worn (avoid untied shoes, cut-offs, etc). 

3. Headphones and cellphones are not permitted during instructional time. The only exception to this rule is use of the TeamBuildr app.

4. Always have at least one spotter when performing free weight exercises! Spotters should always have their full attention on the lifter.

5. Always use clips when using free weights.

6. Execute lifts using proper form, controlled speed and a full range of motion after your have warmed up properly.

7. Only use the amount of weight you are prepared to lift properly. Focus on using good technique and follow the proper percentages listed in your workout booklet.

8. Keep the socializing to a minimum. Communication should focus on a better understanding of strength training along with enthusiasm and encouragement of your fellow classmates while lifting.

9. Follow the appropriate program. You must do the exercises prescribed in your workout booklet.

10. All students must fill out and return their workout booklet to the appropriate storage area when finished.

11. Only water and other sport drinks (Gatorade, Powerade, etc…) in closed containers are allowed. Absolutely no soda/pop is allowed!

12. No food (fast food, cafeteria food, etc…) is allowed. Items such as nutrition bars, protein shakes and/or carbohydrate drinks will be allowed as long as trash is thrown away and no messes are made.