Personal Weight Training

  • 8 September 2020
  • 3 replies
  • 170 views

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Description

This program is aimed at improving total body strength and strength endurance, all built into a 3-Day/wk lifting schedule.

Over the course of 24 total sessions, we will complete one major strength cycle, with pre- and post-assessment of all the relevant training markers listed below. 

In each of these 24 sessions, the major emphasis will be on the development of raw strength through both a compound Barbell movement (one of the 3 Powerlifts), and a supersetted accessory strength movement (Pull-Ups, DB OH Pressing, Single Leg Squatting, Etc). Secondly, we will combine two accessory movements into a superset designed to specifically engender hypertrophy and/or muscular endurance.  Lastly, we will cap each workout with one of 3 distinct "FInisher" elements: a "Core Cash-Out," some "Arm Farm," or a short "Pillar" workout.

 

Breakdown

  • 24 Total Training Sessions:
    • 8 Weeks | 3 Sessions Scheduled Per Week
  • Each Workout is designed to take approximately 40-45 minutes

 

Lesson Format

Each training session contains a brief guided warm up, max strength development (powerlifts), supplemental strength work, hypertrophy training, and some sort of "Finisher" element, be it core work, arm work, or a bodyweight metcon "Pillar" workout.

 

Audience

Grades 9 – 12 – Students who already have a complete fundamental fitness education, including barbell movement and baseline max assessment, and wish to continue the pursuit of Strength and Hypertrophy.

 

Requisites

Intro to Fitness 1 & 2

Intro to Strength Training 1 & 2

OR 

Suggested only for students who have had a full education of both movement and strength training. Athletes should already have recent, relevant working “maxes” of Squat, Bench, and Deadlift, and should not be completely “un-trained” (no workouts in previous 2+ months).

 

Equipment

Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • Pull-Up Bar/TRX/Rings
  • Jump Ropes

Nice to Have:

  • Foam Roller/ Lax Ball
  • Cardio Machines

 

Assessments

Strength

  • Continual Tracking and 1RM Re-Assessment of…
    • Squat Working Max
    • Press Working Max
    • Deadlift Working Max

Accessory Strength/Strength Endurance

  • Pull Up (Strength)
  • Push/Squat (Strength Capacity)
  • Plank Hold ((Stability/Stamina)

3 replies

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Love using this program with my advanced students, primarily my Strength and Conditioning classes. Give a good mix of power and Olympic lifts. In addition to accessory lifts to improve unilateral strength and always a cool down cardio session. Great program, highly recommend. 

My class consists of grades 10-12, Experience level would be novice, Our main goal for using the program was two fold.  First, we wanted to make sure that all students were on the same page.  We have a brief intro session prior to going to the weight room.  All students have been instructed (love the videos) and are ready for the workout.  Secondly we like the accountability piece from the students as well as the teachers to the administration.  We lift 5 days a week with the personal weight training program for 70 minutes total.  From this program our students roll into advanced weight training.  I am also employing the mobility and flexibilty programs.  I plan on following this program again even though it says “expiring”.  Something I would do different is to spice it up more with a different fun lift everyday like pegboard or mas wrestling or gymnastic mat drills.  Love the format, appreciate the efforts of plt4m to continually improve.  We  will always be a client!

Also, you need video footage of the leaderboards,  that would be over the top!

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