Personal Weight Training

  • 8 September 2020
  • 0 replies
  • 47 views

Badge


Description

An in-depth and advanced weight training program for athletes that like to pump iron! While all of our programs contain elements of “The Big 3” – Power, Control, Capacity – during this program, the emphasis is placed on strength and work capacity. Athletes will undergo cycles within the power and olympic lifts, and compliment with accessory strength and positional work.

 

Breakdown

  • 48 Total Training Sessions | 12 Weeks of 4 Sessions
  • Week 6 = Unload Week
  • Each session takes roughly 30-45 minutes

 

Lesson Format

Each weight training day contains a brief warm up, some technique and positional mobility, then concentrated strength development through the core lifts. It is supplemented with basic accessory work and quick but intense finishers.

 

Audience

Grades 9 – 12 – For students who already have a complete fundamental fitness education and wish to continue their training with a focus on strength, rather than overall fitness, or athletic development.

 

Requisites

Intro to Fitness 1 & 2

Intro to Weight Training 1 & 2

OR 

Students and athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

 

Equipment

Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • "Run" option

Nice to Have:

  • Kettlebells
  • Jump Rope
  • Plyo Boxes
  • Pull-Up Bar/ TRX/Rings
  • Foam Roller/Lax Ball
  • Cardio Machines

 

Assessments

  • Continual Tracking of…
    • Back Squat
    • Bench Press
    • “Clean”
  • New Assessment of…
    • Hang Clean
    • Full Clean
    • Front Squat
    • Deadlift

Fitness

  • Jump Rope (Skill)
  • Push Up/Pull Up/Air Squat (Strength Capacity)
  • 2 Min Burpee (Anaerobic Conditioning)
  • Squat Therapy (Mobility)
  • Plank Hold (Stability)

0 replies

Be the first to reply!

Reply