Coming Soon: Intro to Boxing

An introduction to the fundamentals of boxing with a fitness twist. This program aims to introduce students to key boxing concepts like footwork, offense, and defense. In addition, students will build their general fitness skills with bodyweight exercises and different circuit style training.  These high-intensity workouts will bridge boxing skills and fitness fundamentals that are sure to be an excellent workout for any student.  With this program, we aim to provide high school students with yet another new positive fitness experience. Keep reading to learn more about this program, and preview 4 of the lessons! Is Boxing Right For My Students? Let’s address the elephant in the room. When you hear boxing, you probably envision 2 students in class punching each other in the face. But we are not talking about what you see in amateur boxing and professional boxing. We promise! High school boxing programs can provide students with the basic fundamental skills of boxing, while also teaching them lifelong fitness skills. In fact, boxing classes have become widely popularized across the country much like yoga, pilates, and dance. And just like yoga, pilates, and dance are taught in physical education as a step towards lifetime fitness, so should boxing! What Do High School Boxing Programs In PE Look Like? While boxing training has been coming onto the scene as a popularized form of fitness for adults, it has not gotten the same attention at the high school level. That is why at PLT4M, we set out to make an Intro To Boxing program that can be utilized by any physical education class. Each workout is a total body workout! Odd rounds (1,3,5,7) consist of boxing exercises. Students will be instructed to practice different combinations and can practice at their own pace or follow along with Sean, our instructor. Even rounds (2,4,6,8) consist of bodyweight circuits. The 8th round wraps up with a core cashout. We occasionally switch up the format of the rounds, but always follow an 8 round workout. No prior boxing experience needed! We do strongly recommend that students have taken part in some form of introductory fitness program as we jump right into bodyweight circuit training that requires a basic understanding of movements. Better yet, it can be done anywhere. There is no equipment needed! All you need to run this successfully is space to move around. If by chance you have access to some boxing equipment like heavy bags, there are certainly ways you could incorporate those if you wanted. Preview the first 4 Boxing Program Workouts Within PLT4M’s high school boxing program, we start our first three lessons with the basics.  Lesson 1 – Footwork Lesson 2 – Offense Lesson 3 – Defense  The remainder of the workouts in this boxing program (12 total) combine the different skills first introduced, and continue to build on new boxing skills.  Lesson 1 - Footwork Lesson NotesWelcome to Intro To Boxing! In these lessons, you will get an introduction to the basics of boxing and get a great workout in the process. Consider it a perfect 1-2 punch!  Your instructor for all of our boxing lessons will be Sean Lally. When Sean moves, you move! Mirror his moves as he takes you through this full workout. There are some times during the circuit work he will stop and coach you, but keep moving as he encourages you through the workout!  Each workout will follow the same format as a typical boxing match. That means we will have 8 rounds that consist of 3 minutes of work. You will have a minute of rest between each round to shake it out, grab some water, and get ready for the next round.  In our first three lessons, we will cover all of the basics of footwork, offense, and defense. Today’s focus is footwork. The movements we will cover throughout the lesson are:  1) Fight Stance 2) Pendulum 3) The Step – Forward/Back/Lateral 4) Push Step – Forward/Back/Lateral 5) Trot 6) Crosswalk 7) Lateral Movement  Today, our odd rounds will cover the footwork basics, and our even rounds will be fun circuits to get our heart rates up and bodies moving.  Lesson 2 - Offense Lesson NotesWelcome back to lesson 2 of Intro To Boxing! In our first workout, we covered the basics of footwork. Today, we will continue to grow our skills and learn about boxing offense. The movements we will cover are: 1) Jab 2) Cross 3) Lead Hook 4) Rear Hook 5) Lead Uppercut 6) Rear Uppercut  As we go through today’s workout, be aware of your body and positioning. While we are doing all of these movements without equipment and it can be easy to get sloppy, hammer home your technique so if you ever do go to use equipment like a bag you are ready to go!  Like the last lesson, our workout will consist of 8 rounds of 3 minutes of work and 1-minute rest.  A friendly reminder: When Sean moves, you move! Mirror his moves as he takes you through this full workout. Sometimes, during the circuit work, he will stop and coach you, but keep moving as he encourages you through the workout! Lesson 3 - Defense Lesson NotesWelcome back to lesson 3 of Intro To Boxing. We have covered footwork and offense so far. Next, we will go over the foundational defensive movements of boxing. The movements we will cover are:  1) Parry 2) Check 3) Duck 4) Roll 5) Slip  As we wrap up the first three lessons intended to cover all of the basics, continue to focus on great form and technique! These lessons are setting the foundation for future workouts where we will start to put more and more of these moves into full-blown workouts.  Lesson 4 - Putting It All Together  Lesson Notes:  Welcome back to another awesome boxing workout. In the first three lessons we covered footwork, offense, and defense. Now, we can start to put our skills together with different combinations to make for one fantastic workout!  When the combinations are simple, just follow along with Sean. As they get more complicated, don’t be afraid to check out the right side of your screen for the ‘combo menu.’ The menu is a perfect place to always come back if you want to move a little faster or slower than Sean, or if you just get lost!  Let’s get after it! Key Takeaways to High School Boxing Programs In PE When it comes to deciding if you want add a high school boxing program to your physical education class, it is important to consider the overall objective. For us here at PLT4M, we want to empower students with different ways to workout and be fit. The goal of boxing, like any other unit, is to put new forms of fitness into students’ hands. As students graduate and continue their lives, boxing will always be an option at local boxing gyms and facilities. Give them the basic skills and confidence to know they can walk into any gym and succeed! Lastly, remember that boxing is for everyone! We often unfairly associate different fitness activities with gender. Bodyweight boxing is an excellent high intensity workout that any and all students should give a try.

NEW Personal Fitness Program - Now Available!

Introducing a new and improved version of Personal Fitness! Who is this program for?This program is for students who are serious about their fitness, but prefer not to use barbells (or do not have regular access to such equipment). While “strength” will absolutely be worked on, the emphasis here is on movement, work capacity, and conditioning. Through the use of medicine balls, dumbbells, and kettlebells, students will complete daily workouts at varying weights, volumes, and intensities, keeping things fun and challenging. Personal Fitness is an advanced training program—with barbells removed from the equation.  What’s different?The most notable updates found in this program are: Consistency Across ProgramsFormatted to more closely match other PLT4M weight training programs, this program can be offered as an alternative to Personal Weight Training or any of the Athletic Weight Training programs.Simplified Workout FormatVideo instruction has been condensed to provide a smoother workout experience. Students will also see suggested time domains per section to help with time management in their workout. Better TrackingConsistent with other PLT4M fitness programs, we've included a series of fitness assessments in the first and last weeks of the program, thus providing another progress benchmark opportunity for students.  How to assign this program:→ If you are currently following Personal Fitness, you don’t need to do anything—we’ve replaced the old program with the new workouts.→ If you’re not currently following Personal Fitness, and would like to assign this program, we recommend giving your group access to the program.  Continue reading for a full description of the new Personal Fitness program! Personal Fitness DescriptionThe perfect program for students and athletes that are serious about their fitness, but don’t desire to throw around barbells or heavy weights every day (or do not have regular access to such equipment). While “strength” will absolutely be worked on, the emphasis here is on movement, work capacity, and conditioning.Over the course of the program, athletes will work through a multitude of movement variations, from bodyweight to loaded MBs/DBs/KBs/etc, and do so with varying weight, volume, and intensity. Each day’s main “workout” will be unique, keeping things both fun and challenging, and helping all athletes to develop true all-around fitness and performance. Breakdown 24 Total Training Sessions | 8 Weeks, 3 Sessions Scheduled Per Wee Each workout is designed to take roughly 30-40 minutes  Lesson FormatEach session contains a brief guided warm up, followed by targeted Mobility, Core, or Strength work. Next we dive into hyper specific movement prep so as to warm up directly for our Pillar Workout of the Day.These "finishers" combine movements and fitness elements into varying time domains and formats, designed to constantly engage and motivate for the best results. Each will also come with the ability to log scores and times for tracking over time. AudienceGrades 9 – 12 – Students who already have a complete fundamental fitness education, including weighted movement and baseline strength assessments (for weight prescriptions), and wish to continue the pursuit of holistic, lifelong fitness. RequisitesIntro to Fitness 1 & 2Intro to Strength 1 & 2OR Suggested only for students who have a full education of both movement and strength training. EquipmentMust Have:PVC Pipe Dumbbells Medicine Balls Jump Rope "Run" option Pull Up Bar/TRX/RingsNice to Have:Kettlebells Foam Roller/Lax Ball Cardio Machines Bands AssessmentsIncludes pre and post assessment of:1 Mile Run (Aerobic Capacity) 2 Min Burpee (Anaerobic Capacity) Jump Rope (Skill) Push Up/Pull Up/Air Squat (Relative Strength/Strength Endurance) Plank Hold (Stability/Stamina)

New Way to Assign Programs!

We've released some updates this week in an effort to simplify the PLT4M site navigation. Learn more about what to expect with these changes, below! Update #1 - Assign Programs from the GROUP pageYou can now make program assignments right from the GROUPS page. Previously, program assignments were made by navigating to the PROGRAM page, searching for the program you’d like to assign, and assigning via the Manage > Group Access route. Please note: programs can still be assigned this way, the Group Page Assignment is an added feature.  Now you can do all of your assigning from one place—the Groups page. To assign a program:Navigate to the Groups tab Select the Group you’d like make assignments for Select Assign Programs  A list of programs will appear. Select the program(s) you’d like to make available to the group. The selections will automatically save.Please note: this list of programs will include both PLT4M programs, as well as any custom programs. You may use the beginner/intermediate/advanced/custom tabs along to top to narrow your program selection.Continue on to your next group (if applicable), and continue making program assignments by group. The assigned programs will be reflected on the Groups page, so that you can easily verify which groups have access to which programs, all in one place.  Update # 2 - Adjust Staff Access via the Add/Remove Members buttonAnother feature that has been added to the Groups page, is the ability to configure staff access for each Group. Previously, staff access could be adjusted from the three dot menu icon located next to the Group.  Now, staff members can easily be added or removed from a Group the same way you would add or remove a student. To adjust staff access:Navigate to the Groups tab Select the Group you’d like to adjust staff access for Select Add/Remove Members > Add/Remove Staff  You’ll see a list of staff in the account. Click the (+) to add staff to the group. Click the (-) to remove staff from the group.   Please note: Adding a staff member as an admin to a Group enables them to manage that group i.e. Add/Remove students, and update Group settings. The assigned admins will be reflected on the Groups page, so that you can easily verify which staff members have access to manage each Group.  Update # 3) How to access your SchedulesSchedules are still available as a program assignment option, but are now only available in the programs Manage page. Please note: schedules have always lived in the Manage page, we have simply removed the Schedules tab, making this the only way to access schedules.  Here’s how to access the schedules page:To view/edit an existing schedule: Navigate to the Groups tab Locate the Group for which you’d like to view/edit schedules for Any currently assigned programs will appear in the upper right corner. Click on the name of the program you’d like to manage. This will bring you to the program Manage page, where you can edit existing program assignments, or create new ones.  To create a new schedule (when one doesn't’t exist currently):Navigate to the Programs page Locate the desired program you’d like to create a schedule for  Select Manage Toggle over to the Schedules tab, and click Schedule Program. Please note: Once a schedule is created, it is accessible via the Groups page (as outlined above). 

New Personal Weight Training Program - Now Available!

Introducing a new and improved version of Personal Weight Training!Who is this program for?This is an advanced weight training program with a specific focus on strength, rather than athletic development. Perfect for any student who has already undergone a full education of both movement and strength training, and wishes to continue pursuing strength and hypertrophy.  Students should have relevant maxes entered in PLT4M for the Squat, Bench, and Deadlift, in order to access personalized loading prescriptions. What’s different?The most notable updates found in this program are:Improved strength cycles New instructional videos and guided warm-ups New session “cash-outs” in the form of Core Coashouts, Arm-Farm, and FinishersContinue reading for a full description of the new Personal Weight Training program! [NEW] Personal Weight TrainingDescriptionThis program is aimed at improving total body strength and strength endurance, all built into a 3-Day/week 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. Breakdown24 Total Training Sessions: 8 Weeks | 3 Sessions Scheduled Per Week Each Workout is designed to take approximately 40-45 minutes Lesson FormatEach 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. AudienceGrades 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. RequisitesIntro to Fitness 1 & 2Intro to Strength Training 1 & 2OR 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). EquipmentMust Have:PVC Pipe Barbells, Bumper Plates & Rack Dumbbells & Benches Pull-Up Bar/TRX/Rings Jump RopesNice to Have:Foam Roller/ Lax Ball Cardio Machines AssessmentsStrengthContinual Tracking and 1RM Re-Assessment of… Squat Working Max Press Working Max Deadlift Working Max Accessory Strength/Strength EndurancePull Up (Strength) Push/Squat (Strength Capacity) Plank Hold ((Stability/Stamina)

New Program Release! Intro to Strength Training Series

We're excited to announce the release of two new programs:  Intro to Strength Training: Part 1Intro to Strength Training: Part 2 Intro to Strength Training provides an introduction to the world of barbells and dumbbells! Our primary focus, here, is becoming comfortable with a loaded bar for the first time. Through this series, students will learn how to properly perform the Back Squat, Bench Press, Deadlift, Front Squat, Overheard Press, and Hang Clean.  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! This two part series will replace the existing Intro to Weight Training Series. If you’re using the old Intro to Weight Training programs, we suggest switching over to the new and improved versions! The Intro to Weight Training programs will expire at the end of the month.  Here's what's new: Simplified, Two Part SeriesFormerly a three part series, we've simplified our introduction to the world of barbells and dumbbells into two parts. The new programs contain a greater weight room focus and more accessory strength movements, making this the ideal next progression after the two part Intro to Fitness Program Series.  New and improved introduction videos for core liftsNew core lift demonstration videos will cover:Points of performance Lift set up, execution, and the return Safely failing a lift Spotting (if applicable) Lift modificationsPreview the Introduction to the Back Squat:  Utilization of student weight log to track progress for all movements With the ability to track weights within the workouts, students and teachers are able to reference the weight log to direct future training sessions. Learn more in Understanding the student weight log 

New Program Release! Intro to Mindfulness

Introducing: Introduction to Mindfulness This past year has highlighted the growing need for social-emotional learning and mindfulness curriculum in schools. We are excited to announce that Intro to Mindfulness is now available in all PLT4M accounts!  Watch the video to meet our new instructor, Meghan Leighton, as she describes the new program:  Program Details:Mindfulness is paying attention to what's happening on purpose with kindness, curiosity, without judgment. This program will address the key components and standards of social emotional learning including self-awareness, self-management, responsible decision making, relationship skills, and social awareness. Throughout this program, students will be introduced to key concepts around mindfulness and practice skills that they can apply to their everyday lives. Breakdown15 Total Lessons | 5 Sections of 3 Lessons Roughly 20 Minutes per Lesson Lesson FormatEach lesson will typically have some combination of 4 different parts: Centering - allowing us to arrive and be present in our lesson together  Focus Topic Breakdown - learning about the background and breakdown of different elements of mindfulness  Movement - warming ourselves up and helping us to get ready for our full practice  Mindfulness Practice - putting mindfulness into action and building skills that we can continue using outside of class  AudienceEveryone! Grades 6-12. This is a great social emotional learning program for any student that has not had any previous formal mindfulness training.  RequisitesNo formal requirements, open to all students! EquipmentN/A  Assessments Each lesson has a short closing video that will invite students to a practice mindfulness on their own outside of class. These send off videos can easily be turned into assignments by a teacher. 

Registration Improvements & SSO

Introducing PLT4M’s new and improved registration! Here’s what’s new:Simplified registration: We’ve minimized the number of steps required for students to create an account in PLT4M.  Single Sign On (SSO) options: Offering the ability to register and login with existing google or apple accounts. Rostering through ClassLink: the ability to create a roster in PLT4M via ClassLinkView the improved New Student Registration process below: When new students arrive at the login screen, they’ll want to toggle over to the tab that says Register.   Students will be prompted to enter their Join Code, select that they are not a robot, and click Submit. Students will have the option to select the Register with Apple or Register with Google options. Once they’ve selected a single sign on option, they’ll be asked to select the email they’d like to register with. Students will be asked to enter the password for their Apple or Google account, unless the password has been saved on the device.   Students will be prompted to enter registration details, and click Next. Students will have the opportunity to join any public groups in the account. Registration is complete when the student clicks Done.  For future logins, the student will stay on the Sign In tab, and select their Single Sign On option. They’ll be logged directly into their PLT4M account!FAQ: What is Single Sign On (SSO)?SSO is an authentication process that allows a user to log in to independent software systems with a single ID and password. Single sign-on allows the user to log in once (in this case, to Google or Apple), and access their PLT4M account without re-entering authentication factors. Can both Staff and Students use Single Sing On (SSO) to log into PLT4M?Yes, the SSO option is available to staff AND students.  Can I use Single Sign On (SSO) if I already have a PLT4M account?Yes! Anyone with an existing PLT4M account can utilize the SSO option as long as you have a gmail or apple email address associated with your PLT4M account. If you have a gmail or apple account, but created your PLT4M account using a different email, you can edit the email associated with your PLT4M account on the Account Information page. 

Updated Program Library - New Program Names!

With an ever growing program offering, we’ve re-organized the program library in an effort make the program library easier to navigate. Programs will now be categorized into either the beginner, Intermediate, or advanced level tabs. We’ve also dropped the course code (i.e. “FIT101”) and programs will simply be labeled with exactly what they are! We hope this simplifies your ability to understand the available programs, and aid with your selection process.  Will I recognize all of the new program names?Most program names are simply dropping the course code, i.e. “FIT101.” However, the two below will have new names: ATH310: Remote Athletic Development - will become - Performance AnywhereThis program was built for Athletes looking to train remotely last year. We see this as a long term “remote” option, available for athletes who are at home, traveling, or unable to access a weight room. Similar to its Fitness Anywhere counterpart, Performance Anywhere will be the solution for any athlete training remotely.  MOB101: Mastering Mobility - will become - Stretching RoutinesAs we’ve expanded our flexibility and mobility program options, the term “mastering” no longer fit this program label. This program is now part of a series of 3 programs, all aimed at helping students “master” their mobility.  EDU100: Foundations of Fitness - will become - Fitness Literacy Introduction to Nutrition and Nutrition Concepts of Interest have been combined to form one program, “Introduction to Nutrition.” The second part of the nutrition series is called Applied Nutrition, and is now available in all accounts!  

New! Stretching Routines

Stretching Routines is the new and improved version of the Mastering Mobility Program. The newer sessions have been filmed with higher video and audio quality, providing a better follow along experience. Read the program details below!  DescriptionIn Intro to Flexibility, we introduced the concept of End Range Static Stretching, covering its benefits, and highlighting the role flexibility plays in our mobility. In 101, our goal was to introduce a number of key poses and highlight the target areas of each stretch.In “Stretching Routines” we aim to provide guided stretching routines with less coaching, allowing you to focus and relax through the session. With flexibility, the key is consistency! Similar to most things in life, if you do not practice it regularly, your performance will suffer.  Breakdown 15 Total sessions | 5 Sections of 3 Sessions Sessions are 20 minutes long  Session FormatAll lessons include a variety of end range stretches, with the goal of improving mobility around the key joints and muscles. Each lesson consists of one follow-along, 20 minute video. AudienceEveryone! This is our first introduction into the world of Mobility, and it is a great place to start for kids of all ages.  Requisites"Intro to Flexibility" is recommended, but this program can be used at any time. EquipmentNo equipment necessary, but it is nice to have a yoga mat! AssessmentsAs a supplemental program testing is by no means required, but should you wish to measure your flexibility progress, use the Squat Therapy assessment at the end.

New! Nutrition Program Release & Updates

Introducing: Applied Nutrition the second part to PLT4M’s Nutrition Series.  We’re helping students utilize the knowledge they learned through the Intro to Nutrition program, to understand the multitude of factors contributing to weight and overall health and wellness. See below for program details! Program Details:DescriptionWe live in a world where body weight and size take center stage in many discussions, including health and performance. But these conversations often gloss over the actual research behind weight change. Additionally, they avoid the real-life implications of weight and health. In our first introductory series, we worked through fundamental and foundational elements of nutrition. Now it is time we tackle weight and all the intricacies of the subject. This program's goal is to get real about weight and help reorient students so that they can understand the multitude of factors that contribute to overall health and wellness. After breaking it all down, we can talk about some of the factors that surround more specific concepts like eating disorders, emotional eating, and more. Breakdown 2 Chapters | 9 Total Lessons Each Lesson takes 30 minutes  Lesson FormatEach lesson contains a 5-10 minute video that is paired with a 500-1500 word count written lesson. Students should expect to dedicate roughly 30 minutes per lesson. Audience Grades 7 – 12 — Any student looking to expand upon their nutrition knowledge. An excellent nutrition education that will compliment any training program. RequisitesIntroduction To Nutrition  EquipmentStudents must have internet access to view assignment content via PLT4M account.Chapters can be assigned and accessed digitally via PLT4M, or can be distributed using the full PDF e-Book. AssessmentsSupplemental questions at the end of each chapter can be used to demonstrate knowledge of concepts. Access Answer Key Here. FAQ: What else is new?We’ve combined the Intro to Nutrition & Nutrition Concepts of Interest programs to form one “Intro to Nutrition” program. We recommend that students complete the Intro to Nutrition program prior to completing the new Applied Nutrition program. How can I access the Nutrition Programs?Both Nutrition Programs are available digitally through your PLT4M account and in an E-Book format. In-site versions can be assigned digitally to students PLT4M accounts E-Books can be shared with students outside of PLT4MWhere can I access the E-Book?E-books are located in the More Details section of the program card. From your PLT4M account, navigate to your programs page, locate the desired Nutrition program, select the red “More Details” Link. Here is where you can access E-books and answer keys. E-books are also linked below:Part 1 - Intro to NutritionIntro to NutritionPart 2 *NEW* - Applied NutritionApplied Nutrition 

Reminder: Programs Expiring Next Week

Out with the old, in with the new!  Over the last few months, we’ve released a new slate of improved athletic training programs! Please note: the old athletic programs are set to expire on 8/6. If you are currently using any of the [Expiring] Programs, follow the instructions below to switch to the newer version.  Which programs are expiring? Old Program | New Program:[Expiring] ATH311C 3 Day Off Season Weight Training → *New* 3 day Off-Season Training[Expiring] ATH311b: 4 Day Off Season Weight Training → *New* 4 Day Off-Season Training[Expiring] ATH312: Speed, Agility & Conditioning →  *New* Speed Training Program & *New* Conditioning Program[Expiring] MOB101: Mastering Mobility → *New* Stretching Routines  What should I do?Your options are to switch to the updated program (recommended), or, copy the existing program so that you may continue using it. See below.  To switch to a new program:From your sidebar, navigate to your Programs page, locate the new program you’d like to assign, and click Manage on the program card.   Tab over to Group Access. Use the (+) sign, to select the group(s) you’d like to assign the program to. Click Update to save your changes.   To avoid your groups seeing duplicate programs, you may follow the same steps as above to un-assign the expiring program. Otherwise, the program will be automatically removed from all accounts on 8/6.  To continue using an expiring program: From your sidebar, navigate to your Programs page, locate the expiring program you’d like to copy, and click the (⋯) menu icon. Select Copy Program.   Enter a name for your copied program, and click Confirm. This program will now appear in your program library under the Custom tab. A copied program is considered a custom program, and therefore will not be removed when the original program expires.    FAQ: Will my students lose their progress if I switch programs?The log history will still be available to both staff and students, however, the student will lose their place in the program via the workouts page.  For example: a student has logged 4 out of 12 weeks of the Expiring 3 day off season program. If that program expires, and they have been assigned the new 3-Day Off Season Training program, they will still be able to reference their log history, which will indicate where they left off in the program, however, when they navigate to the Workouts page to access their newly assigned program, it will appear as incomplete. In this scenario, the student can simply pick up where they left off!  How do the new programs differ from the old 3 & 4 Day Off Season?Detailed warm ups living IN the workout More advanced strength cycles with primary lifts and an updated approach to worksets Suggested time domains per section - assisting athletes with time management Updated and expanded pre, mid, and post testing New and expanded power and plyometric progressions What is the difference between the 2-Day, 3-Day and 4-Day Off Season Programs?All Off Season Weight Training programs include the same 48 workout sessions. Depending on how many days per week your athletes can dedicate to weight training, will determine which program you select. The 2-Day version, for example,  will take longer (in weeks) to complete, than the 4-Day. 

COMING SOON! Intro to Mindfulness Program

 COMING SOONThis past year has highlighted the growing need for social-emotional learning and mindfulness curriculum in schools. But how can we help students understand what mindfulness is, and how to practice it?We are excited to announce that we’re working on an Intro to Mindfulness program that will introduce the key concepts of mindfulness, and help students develop and practice mindfulness skills that they can carry with them for the rest of their lives.   MEET MEGHAN LEIGHTONMeghan Leighton currently works in a local school district as a certified educator in Massachusetts. She has spent the last 20 years teaching students of all ages mindfulness, social-emotional learning, and yoga.Meghan is excited to bring the lessons she has carefully worked to create and develop over the years into a digital format with PLT4M. THE LESSONS Each mindfulness lesson is a guided 20 minute session. Each lesson will typically have some combination of 4 different parts. Centering – allowing us to arrive and be present in our lesson together  Focus Topic Breakdown – learning about the background and breakdown of different elements of mindfulness  Movement – warming ourselves up and helping us to get ready for our full practice  Mindfulness Practice – putting mindfulness into action and building skills that we can continue using outside of class SAMPLE LESSON   LESSON NOTESMindfulness is paying attention to what’s happening on purpose with kindness, curiosity, without judgment. Has anyone ever asked you to pay attention? More importantly, has anyone ever taught you how to pay attention? Our attention can be trained. It is okay if you have never been taught to pay attention, but mindfulness can be a helpful tool in this technique of paying attention. History:Mindfulness dates back thousands of years to Asia. More recently, about 30-40 years ago, scientists started studying the power of mindfulness in the United States. John Kabat-Zinn, PhD was the pioneer behind mindfulness research and training. Dr. Kabat-Zinn led the way to bring mindfulness into the hospital at Umass Dartmouth. He wanted to see if mindfulness could help patients suffering from anxiety, depression, and mood disorders. The results were promising. Now that research has continued, mindfulness is being brought into schools, hospitals, prisons, companies, and corporations. Even Google has a program called “Search Inside Yourself” where they teach people about mindfulness and give them tools to be happier and healthier. So why is it becoming so popular? Benefits:Scientists have done extensive research on the neuroscience (brain science) on individuals who practice mindfulness to understand the benefits. Studies have shown that mindfulness: 1) Improves focus & attention 2) Improves sleep 3) Helps with emotional regulation 4) Builds compassion for others and ourselves Experiencing Mindfulness:We can know and read about mindfulness, but to experience mindfulness is where the mind training comes in. We can be mindful of so many different things. We can be aware of our breath, feelings and body sensations, sounds, tastes, and really anything happening in the present moment. When we pay attention to anything in the present moment, we experience mindfulness. Here is where we can put it into practice and work to start ‘paying attention’ to all of the different things around us. It takes practice.  WRAP UP & SEND OFFAfter each lesson, students are sent off with a tip to try and carry their mindfulness practice past the lesson. Check out the example from lesson 1: Thank you for joining us in this first lesson of mindfulness. As we discussed, mindfulness training is something we can practice throughout our day and week. It is okay to start small because even a little mindfulness practice can go a long way. So now that we have practiced a little mindful listening together, try it on your own. Pick a place to listen and see what you notice. It can be the first thing when you wake up, on your walk to school, in the lunch line, or anywhere throughout your day. Give it a shot for just 2-3 minutes and see what you notice. Thanks again, and we will see you next time! JUST THE STARTIf you liked this first lesson, know that PLT4M is launching this program with a fully-developed curriculum slate. Check out some of the other lesson topics that will be included in this program! 

The Next Evolution of Athletic Programming: Fully Released!

Over the last few months, we released the first half of the new and improved athletic training programs, including:*New* 3 & 4 day Off-Season Programs*New* Speed Training Program*New* Conditioning ProgramWe are happy to announce that the full programs have been released and are now available in your PLT4M account!If you are currently using a *NEW* 3 or 4 day Off-Season program, or *NEW* Speed or Conditioning program, there’s nothing you need to do; the additional workouts will automatically appear in you and your students PLT4M accounts.If you are currently using the older versions of the 3 or 4 Day Off-Season programs, we recommend switching to the updated versions! The older versions will be removed at the end of this month.  How do these programs differ from the existing 3 & 4 Day Off Season?Detailed warm ups living IN the workout More advanced strength cycles with primary lifts and an updated approach to worksets Suggested time domains per section - assisting athletes with time management Updated and expanded pre, mid, and post testing New and expanded power and plyometric progressions What is the difference between the 2-Day, 3-Day and 4-Day Off Season Programs?All Off Season Weight Training programs include the same 48 workout sessions. Depending on how many days per week your athletes can dedicate to weight training, will determine which program you select. The 2-Day version, for example,  will take longer (in weeks) to complete, than the 4-Day.  Here is a closer look at the updates found in the new athletic programs: Warm-ups appear baked into the Workout:  Suggested time domains per section/exercise:   New & Expanded power, plyometric, unilateral and stability movements: New plyometric progressions, such as the Snap Down:  Expanded Unilateral work, such as the Kneeling single arm dumbbell strict press: Added stability movements, such as the Dead Bug:   

New Program Release! MOB101: Intro to Flexibility

 DescriptionWhat is flexibility? Isn’t it just another word for mobility? While a common misconception, flexibility and mobility are NOT the same thing. Flexibility is in fact one element of Mobility. While mobility focuses on the intentional movement of a joint through its full range of motion (with control), flexibility refers to a muscle’s ability to stretch beyond its normal resting state. Therefore, flexibility can certainly be said to be a prerequisite for good mobility. In this program, we aim to improve our flexibility through the use of static stretching. Why? Muscles all have a set length, but for a myriad of reasons like injury or poor posture, they often lose the ability to stretch to full length. This program aims to take the first step toward improving joint mobility by ensuring that our muscles can stretch to their functional limits.  Breakdown 15 Total Lessons 5 Sections | 3 Lessons per Section Sessions are 20 minutes long Culminates in Squat Therapy Mobility Assessment Lesson FormatEach session begins with a brief introduction where we talk through the focus of each lesson. We will then move into the lesson, which is 20 minutes long, including 4-6 stretches for 2 or 2:30 minutes. AudienceEveryone! This is our first introduction into the world of Mobility, and it is a great place to start for kids of all ages.  RequisitesNone!  EquipmentNo equipment needed, but a mat or padding for knees is suggested.  AssessmentsSquat therapy available as mobility assessment at the end. This same assessment will also be used at the end of MOB201. If you would like to do the Squat Therapy assessment at the beginning and end of the program, that is absolutely OK. 

New Program Release! YOG201: Yoga Flow & New Athletic Training Programs

Today we’re launching 3 new programs - all available in your PLT4M account!  Introducing - YOG201: Yoga Flow PLT4M is excited to release the next slate of lessons in our very popular yoga series. YOG201: Yoga Flow has 12 lessons that are all about the flow! At a glance:In our 101 & 102 yoga series we introduced the basic foundations of yoga and slowly moved through basic flows. Now with a strong foundation, students will dive into more comprehensive yoga workouts with demanding breath to movement flows. We will continue to introduce more challenging poses and flow variations. Another added twist to this program is the introduction of Muscle Action Drills (MADS) that will help students target and work on both big and small muscle groups that help in our yoga training.  Preview the full program.  New & Improved - ATH311B & ATH311C - 3 & 4-Day Off Season Training We've released 24 sessions of the new versions of the 3 & 4 Day Off-Season Programs! We’re still finalizing the second half of the program, and will release the next 24 sessions when ready! At a glance:These programs are aimed at developing the complete athlete through Strength, Power, Control, & Capacity work, all built into a 3 or 4-Day lifting schedule.Over the course of 48 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below. In each 24-session cycle, a major emphasis will be placed on building raw total-body strength through the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or “Power”, through a progression of plyometrics and the “Clean” movement – utilizing all it's "Power" variations, from the top down. Lastly, we will consistently build durability and work capacity through a blend of active stability/mobility work, hypertrophy training, accessory strength development, and metabolic conditioning. Preview the *NEW* ATH311B: 4-Day Off Season Weight TrainingPreview the *NEW* ATH311C: 3-Day Off Season Weight Training  FAQ’s:How do these programs differ from the existing 3 & 4 Day Off-Season Programs?Detailed warm ups living IN the workout More advanced strength cycles Suggested time domains per section  Updated pre, mid, & post testing Expanded power and plyometric progressionsWhat If I’m currently using the old versions?We recommend switching to the new versions when you encounter a break in training. The old versions of the 3 & 4 Day Off Season will be available in your account through the end of July. What is the difference between the 3 and 4 Day Off Season?The sessions are the exact same. Both programs will include 48 sessions numbered Lift#1-48. The 3 Day program will have 3 workouts scheduled per week, therefore creating a 16 week program. The 4 day program will have 4 workouts scheduled per week, therefore creating a 12 week program. Selecting the program that works for you will depend upon how many days per week you are able to dedicate to a weight room session.

Improved Student-Athlete Workflow

We’re excited to launch the new student-athlete workflow, along with a few other highly requested features and updates! View the release notes below to learn more about the new features. Please note: These features are currently available in WEB ONLY. The features will become available in the App next week.  Launch 1: Students ability to reset a single workout. → View help article. No more having to reset an entire program in order to re-do a workout. Now, students may reset a single completed lesson or workout by clicking on the completed workout, and tapping Reset.  Launch 2: Workout Timer available within students workout Take accountability a step further with our Workout Timer. Students will now have access to a running timer appearing as a banner within the workout. The timer will help students pace their workouts, manage their time, and track finisher scores.   Launch 3: Ability for students to input reps/weights used → View help article. Students and athletes now have the ability to enter reps or weights completed for any weight based movement that does not have a prescribed rep or weight, thus creating a weight log viewable by teachers and coaches.    Launch 4: Simplified Workout Assignment via Group Access → View help article.  No more Private, Public, or Restricted options. Now, programs are simply assigned to your groups, or they're not assigned. Programs that have been assigned by you, will be clearly labeled as "assigned" on your Programs page.    

COMING SOON: The Next Evolution of Athletic Programming

We’re releasing new and improved versions of the 3 & 4 day Off-Season Programs!If you are currently using a 3 or 4 day Off-Season program, we recommend switching to the updated versions once released! We will eventually sunset the current programs.  How will these programs differ from the existing 3 & 4 Day Off Season?Detailed warm ups living IN the workout More advanced strength cycles with primary lifts and an updated approach to worksets Suggested time domains per section - assisting athletes with time management Updated and expanded pre, mid, and post testing New and expanded power and plyometric progressions Tell me more about these updates? Warm-ups appear baked into the Workout:  Suggested time domains per section/exercise:   New & Expanded power, plyometric, unilateral and stability movements: New plyometric progressions, such as the Snap Down:  Expanded Unilateral work, such as the Kneeling single arm dumbbell strict press:  Added stability movements, such as the Dead Bug:   How does the 3-Day differ from the 4-Day Off-Season program?They don’t! These programs include the exact same workouts, and the same number of sessions. The 3-Day version will take longer (in weeks) to get through than the 4-Day. In choosing your program, choose based on the number of days your athletes are able to dedicate to a weight training session per week. If limited to less than 3 or 4 days per week, check out the 2 Day Off-Season Weight Training Program. When will these new programs be available?Release Date: May 10th!

New Program Release! DAN200: Dance Fitness

We're releasing twelve 30 minute lessons of follow-along style dance fitness movements! Perfect for middle school & high school students looking to change things up in their fitness routine. Grab an open space and turn up the volume!  Preview the program: DescriptionLet's turn up the music and have some fun! This program aims to provide every student an engaging and welcoming introduction to the basics of dance fitness. We seek to introduce this form of cardio and dance fitness through a fully-developed lesson plan that allows students to learn new dance moves while getting their heart rates up and smiling! Breakdown12 Total Lessons | 4 Sections of 3 Lessons 30 minutes per Lesson Each lesson is broken down into warm-up, choreography, cardio effort, and cool-down Lesson FormatEach lesson begins with a guided warm-up to prepare students for an entire dance fitness routine. The main focus of each lesson is the choreography and cardio effort, where students learn the moves for the day and then string them all together through a full routine. Finally, students will wrap up with a cool-down stretch that allows them to target the muscles they just worked on and bring their heart rates down. The entire 30 minutes includes music and follow-along instruction. AudienceEveryone! Grades 6-12. Anyone looking to move and groove while breaking a sweat. We encourage EVERY student to give this program a try. RequisitesNo formal requisites; open to all students! No dance experience needed. EquipmentNo equipment needed!Just give yourself enough room to move around. AssessmentsThere are no formal assessments in this program.

12 Weeks of ATH311D: 2 Day Off Season Training Program Available!

Last month we released the first 6 weeks of ATH311D. Today, we’re excited to announce that all 12 weeks of this program are now available in every PLT4M account! Why did we build this program?With many schools having to limit the amount of training days in the weight room due to COVID restrictions, we’ve seen a shift towards a 2 day weight training schedule. To accommodate those schedules, we built the 2-Day Off Season Weight Training program. The program is available in all PLT4M accounts, via the Programs page, under the 300 level tab. More details below:   DescriptionA variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule. Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning. Breakdown12 Weeks | 2 Lifts per Week Workouts should take between 50-70 minutes**Each element of the workout will included suggested time domains for efficient flow Workout FormatEach weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation. AudienceGrades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season. RequisitesFIT100-200 Level ProgressionOR - Suggested only for 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). EquipmentMust Have:PVC Pipe Barbells, Bumper Plates & Rack Dumbbells & Benches Pull-Up Bar/ TRX/Rings "Run" optionNice to Have:Kettlebells Jump Rope Plyo Boxes Foam Roller/ Lax Ball Cardio Machines Bands AssessmentsStrengthContinual Tracking of Working Maxes within... Squat Bench Clean Deadlift Occasional Assessment of 1RM "PRs" in Back & Front Squat Bench & Strict Press Hang Power Clean & Power Clean Deadlift Strict Pull Up (reps) PerformanceAccessory Performance Domains Vertical Jump (Power) Jump Rope (Skill/Capacity) Plank Hold (Stability/Muscular Endurance) 1 Min Push Up/Air Squat (Capacity/Muscular Endurance)