A continued introduction to the world of barbells and dumbbells!
Our primary focus, here, is becoming comfortable with three new barbell movements. Namely, we will be introducing a few weightlifting "derivatives" - the Front Squat, Overhead Press, and Hang Clean. Not only will learning them be directly beneficial to health and performance through the development of baseline, full-body strength, they will also serve as a great jumping off point for the rest of our weight room movements.
Students will learn the movements very gradually, progressing from empty bars, to lightly loaded work, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road.
Additionally, students will learn a host of accessory strength movements using the widely versatile dumbbell, as well as continue to develop core strength and stability!
- 15 Total Training Sessions | 5 Sections of 3 Lessons
- 40-45 Minutes Per Lesson
- Concludes with Baseline Max Testing
Each training session begins with a brief guided warm up, followed by auxiliary work like core supersets, plyometrics, or isometric holds. Then, we focus on the barbell with a concerted effort paid to learning and practicing the core lift of the day. Lastly, we wrap up our instruction with 2 accessory strength movements performed "outside of the rack" with dumbbells, bands, or other equipment. If time allows, we also suggest time spent through intentional cool down and active recovery.
Grades 9 – 12 – Students who already have a foundational movement/fitness education but lack experience in the "weight room" and are ready to add intensity to those movement patterns via loading for the first time.
Intro to Fitness: Part 1
Intro to Fitness: Part 2
Intro to Strength Training: Part 1
Suggested for students who have had a comprehensive education of foundational human movement AND who have already learned the 3 core "Strength" movements (Back Squat, Bench, and Deadlift). This program assumes understanding of and relative mastery over the squat, hinge, press, pull, lunge, and "carry" patterns. We are building directly upon those learned patterns with immediate introduction of external load.
- Rack/Rig/Lifting Station
- Flat Benches
- Barbells & Weight Plates (Bumpers preferred for Deadlift)
- Dumbbells & Kettlebells
- Pull Up Bars (or other substitutes)
Establishment of first-time maxes for:
- Front Squat
- Strict Press
- Hang Power Clean