Weight Training Curriculum Overview

  • 21 July 2022
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The Goal of PLT4M’s Weight Training Curriculum

 

The weight room proves to be a valuable training environment during grade school years and beyond.  But how can students gain experience in weight training? 

 

PLT4M’s Weight Training sequence provides an introduction to the world of barbells, dumbbells, and basic weight training etiquette. 

 

The primary focus, is becoming comfortable with a loaded bar for the first time. This includes learning the “Powerlifts”—aka the Back Squat, Bench Press, and Deadlift, as well as derivatives of the “Olympic Lifts”—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!

 

How to Implement a Weight Training Curriculum

 

Introduce the Core Lifts. We begin with a robust ‘Intro to Strength’ series which serves as the first step in a students weight lifting journey. Within these lessons, students are introduced to the power and olympic lifts. We seek to cement proper form and mechanics on all lifts, before building in strength, and eventually establishing baseline maxes.

 

Develop Strength and Confidence. Students will learn the movements very gradually, progressing from empty bars, to lightly loaded work. Students are encouraged to log strength numbers throughout the program, 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 wildly versatile dumbbell, as well as continue to develop core strength and stability.

 

Provide Individualized Training. Once students establish proficiency in weightlifting, and have baseline strength numbers recorded, they may choose the direction of their training based on their individual goals and preferences. Students may choose from our athletic development (in/off-season), and personal weight training options. Students will also learn basic weight room terminology and training etiquette, allowing them to confidently progress into more advanced training programs. Programs provide students with individually prescribed loading and will continually assess strength through the use of worksets. 

 

Explore programs found in this curriculum:

 

Introduce the Core Lifts while developing Strength & Confidence:

Intro to Strength Training Part 1

Intro to Strength Training Part 2

Provide Individualized Training:

Personal Fitness:

Personal Weight Training

Athletic Development:

Athlete On-Ramp

In-Season Strength Training

Off-Season Strength Training

Supplemental:

Speed Training

Conditioning

 


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