Your daily participation consists of dressing out for class (shorts, sweats, t-shirt, sweat shirt, tennis shoes). Tank tops or sleeveless shirts are not acceptable dress. Ladies, you must wear shorts that come to at least mid-thigh. You are also graded daily on your effort during class. I expect everyone to workout hard everyday. For instance, if the required lift for the day is Flat Bench of 5-3-1 or more at 70% of your max, and you perform only 1 repetition on the last set without attempting another, then you will lose points based on your effort. If you are not feeling well on any particular day, see me for alternate lifts/exercises or a written assignment to fulfill all participation points that day.
If you are absent, you need to see me about a makeup assignment for the day(s) you missed. The makeup assignment must be completed within 3 school days of the last day you were absent. If not completed, you will receive zero participation points for the days you missed. It does not matter if you were absent to due athletics, illness, co-curricular activities, etc�
Fitness Testing:
Fitness testing will occur 4 times throughout the semester. The first fitness test counts toward the Participation/Effort portion of your grade. This test will serve as a baseline to monitor your improvement. The remaining fitness tests will each count 10% towards your total grade. These fitness tests will measure your muscular strength, muscular endurance, and flexibility.
�Maxing Out�:
In this Strength and Conditioning class, we determine your 1-Rep Max. This means we find out how much you can lift one time. We will max out 3 times throughout the semester. You will be graded on improvement in this class. Therefore, you are expected to push yourself every day. This is essential to achieving good results during conditioning.
Workout Journal:
Each of you will receive your own folder for this class. You are responsible for all items within this folder. Each day you are in the weight room you will need to record your lifts completely. This allows you to monitor your progress and see how fast you increase in weight. If the day�s record is incomplete in any way, or you do not turn your folder in at the end of class, you will receive zero points for that day�s record. This is a BIG portion of your grade, so make sure you fill it out.
Skills Test:
These tests are designed to monitor how you are performing the lifts required in class. Are you lifting the correct weight? How is your technique? Are you spotting correctly? There will be 2 Skills Tests, each worth 5%. Each Test will consider a different lift. You will also be graded on �spotting� someone who is lifting.
Weekly Warm-up Schedule
Agility Exercises (Mon/Wed) Plyometric Exercises (Tues/Thurs)
Dot Drills Box Jumps
Speed Hurdles Plyo Hurdles
Agility Ladder Tuck Jumps
Cone Drills Squat (Up) Jumps
Jump Rope Frog Jumps
Core Workout (Fri)
3-point Crunches
V-ups
Superman
Medicine Ball Toss
Abdominal Leg Throws
Human Arrow
Bicycle Crunches