Each student begins class with 20 points per day, however, points will be deducted each day for the following actions:
Tardies, out of class w/o permission, loitering (wasting class time),
Non-participation, skipping lifts, performing lifts not assigned,
No gym clothes, inappropriate gym clothes,
Horse-play, nuisance items, interfering with others / safety issues.

*Push-ups, sit-ups and or other exercises will be assigned which must be completed prior to lifting to help remind you of the
  rules and expectations in this class.

Absences are “0” (zero) points for each day missed. Excused absences can be made-up within 7 days for full credit.

Class Expectations:

Weight training is a beneficial activity only if the lifter trains with enough frequency, intensity and consistency.  The expectations   are as follows:
1.) This is an activity class and your participation is mandatory!
     The # 1 expectation is that you use this class to make yourself better every day.
2.) Be on time and stay in the weight room!
3) You are expected to obey all safety rules, follow all class procedures, and instructor’s directions.  Safety is our primary
     concern.
4.) Positive Effort = Positive Outcomes.  Effort and hard work is the
     secret to success in life, and it is expected daily in this class.
5.) Dress in workout clothes everyday, whether you are training or not.
     You will not be allowed to lift in street clothes (zero points each day).
6.) Fill out all workout forms completely and legibly.  Return all forms and pencils to the instructor.
7.) Use safety spotters and clamps on all lifts.  Focus only on “your lifter” when spotting.
8.) Return all weights and dumbbells to the racks strip all bars when finished lifting.  No one leaves the weight room until this is  done!
9.) Encourage and inspire intensity in each other.  We are all here for the same purpose, so push each other to reach your
    “personal best.”
10.) No food, drink, gum or candy in the weight room.
11.) “Active rest days” are graded the same as lifting days.  Homework, tests and projects are part of your grade.  Dress for
       activity!
12.) If you are injured, you still must report to class dressed in gym clothes.  You will be assigned an adjusted workout.
13.) This is an elective class designed to benefit you physically.  If you are not meeting class expectations you can and will be
       removed.

Athlete Competition Policy
Athletes in class are required to lift on “game-days”, however only using minimal loads and intensity.  The goal of training on game-days is to increase the flexibility and circulation in the muscles to aid in recovery, not to train them hard.  You are expected to dress for and report to class on time and to lift and spot like any other day.  Do not bring homework or nuisance items to class.  If behavior or missed workouts becomes a problem, make-up lifting may be required before / after school, or you may also be removed from the class.

Lifting Procedures:
Because of our limited class time, Beginning & Advanced Strength Training classes will follow a very regimented daily procedure to ensure efficient and quality workouts.  We will utilize two Lifting Station Circuits which will train every major muscle group and also make every moment of our training count.  You will be divided into groups of 3-4 and given a group number.  Half of the groups will train on the Lower Body Circuit and the other half on the Upper Body Circuit.  The groups will trade circuits on the next lifting day. You need to get changed into gym clothes and meet in the weight room ASAP!  You only get 39 minutes a day to make yourself stronger.

Two-day Split Routine training:
Lifting will be performed four days a week, usually on Mondays, Tuesdays, Wednesdays and Thursdays.  The first two days of training will generally be our “heavy” days, using the greatest poundage and volume for that week.  The last two days of training will be our “light” days using lower poundage and volume than on the heavy days to assist in recovery.

Heavy Day  –  Lighter Day                   Heavy Day  -  Lighter Day
Hang Cleans - Power Cleans                Bench Press
Back Squats – Front Squats                 Incline Press
Leg Curl / RDL / Leg Raises                 Power Press or Jammer / URR
Power Snatch - Hex Deadlift / ABS       Lat Pulls or Rows / ABS
Jump Station Drills                                Bicep Curl / Tricep Extensions

Students will be able complete all required lifts during class the period.  Additional sets and exercises may be performed before / after school if desired.

Friday / Rest Day:  This will be an “active rest day” that will include the following activities; classroom instruction, written assignments, tests, goal setting and various types of general exercise activities.
 

Here is how a typical lifting-day would look:
-Dress for class (5 min) – Roll call in wt. room.
-Brief warm-up on your own (Dot drills – jump rope) / stretching (1-2 min.)
-After breaking a sweat, pick up your workout sheet and meet in your group
 at the assigned lifting station.
-Perform at least 1-2 light warm-up sets on your exercise at that station
 before beginning the “work sets”.  Never count “warm-ups” as work-sets.
-You only have about 8 minutes to complete the prescribed sets / reps at
 each station. This means the workout pace must be “fast and furious”
 taking minimum rest between sets (1-1 ½ min.).  This can be tough and
 decrease strength at first. You will soon adapt and get bigger & stronger.
*Go to failure on your last set / write the # of reps completed on your
  sheet. You can and should perform more sets / exercise variations if time
  permits.
-The timer clock with beep to tell the groups when it is time to rotate
 clockwise to the next lifting station.
-As class is ending, strip all weights from bars, return all weights /
  dumbbells to the racks. Return workout sheets and pencils to my desk.
   I will dismiss you when clean-up is complete.
-Change clothes and drink plenty of water (not pop!).  Recovery can be
  enhanced if you consume protein / carbohydrate within 45 min. of lifting.