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Weight Training Unit Plan

Title/Subject:  Weight Lifting Unit

Topics:  Strength/Flexibility/Fitness/Agility/Speed/Power

Grade: 10-12

Time Frame: 9 weeks (repeated for next 9 weeks at new goal)

 

 

 

Summary of Unit Plan:

In this unit, each student will increase his/her strength, flexibility, fitness, agility, speed and power by following the guidelines as outlined in his/her individual weightlifting plan.  This unit spans 9 weeks.  The first week is dedicated to teaching spotting, safety, and proper technique of each basic core exercise as well as determining each student’s individual one rep max for each core exercise (bench, squat, power clean, and incline).  This is only allowed after the teacher determines that the student has mastered the proper techniques to safely perform a one rep max for each core exercise.  The student will spend the next eight weeks training the core muscle groups and selected auxiliary muscle groups (triceps, shoulders, etc.) in each of the six topic areas to reach the desired performance goal – training at or above their original set one rep max.  At which time, the student will re-perform the one rep max for each core exercise setting his/her benchmark above the previously achieved goal in order to repeat the 9 week unit cycle using the new one rep max as a new benchmark goal.

 

________________________________________________________________________

 

STAGE ONE:  DESIRED RESULTS

                         ESTABLISHED GOALS (STANDARDS)

 

  1. Strength Training

Exercises are intended to build endurance and strength muscles penetrating to deep tissue of muscles concentrating on the major core group of muscles as well selected auxiliary muscle groups.

  1. Bench Press

i.      military press

ii.push press

iii.reverse bench press

iv.lateral raises (front, side, rear)

v.push ups

vi.dips

vii.triceps

viii.press downs

 

  1. Squats

i.      front squats

ii.stiff-legged dead-lift

iii.lunges

iv.side lunges

v.leg curls

 

  1. Power Clean

i.      front squats

ii.dead-lifts

iii.hang clean

iv.pull ups

v.curls

vi.reverse curls

 

  1. Incline

i.      military press

ii.         push press

iii.        reverse bench press

iv.        lateral raises (front, side, rear)

vi.push ups

vii.dips

viii.triceps

ix.press downs

 

 

  1. Flexibility Training

Exercises are intended to increase the flexibility of major and auxiliary muscle groups as well as to warm muscles prior to lifting. 

  1. Dynamic stretches

i.          front lunges

                        ii.         side lunges

                        iii.        A skips

                        iv.        Butt kicks

                        v.         Pistons

  1. Pre-workout stretches

i.      hang and reach

ii.         seated wide straddle

iii.        butterfly

iv.        glute stretch

v.         quad stretch

vi.        pushups

vii.       crunches

viii.      shoulder stretch

ix.        tricep stretch

x.         forearm stretch

xi         biceps stretch

xii.       bicycle crunch

xiii.      arm circles

xiv.      partner chest and shoulder stretch

 

 

  1. Fitness Training

Exercises are intended to work the cardiovascular system so as to build endurance.

  1. high repetition of all previously mentioned exercises
  2. mile run
  3. bleacher run
  4. line jumps
  5. ladder jumps
  6. dot drills

 

 

  1. Agility Training

Exercises increase ability to perform movements quickly, accurately and with balance.

  1. line jumps
  2. ladder jumps
  3. dot drills
  4. jump rope
  5. bag jumps

 

  1. Speed Training

Exercises increase overall speed as well as the ability to perform movements quickly and have fluid range motion.

  1. pro-agility
  2. shuffle run
  3. squats

 

  1. Power Training

Exercises have lower repetitions in efforts to produce short bursts of power.

This includes various exercises from above with lower repetitions and fewer sets.

 

 

 

STAGE TWO:  ASSESSMENT EVIDENCE

 

 

 

Performance Task Summary

Self-Assessments

1.  Teacher will assess student’s performance based on their progress towards reaching his/her individual one rep max goal within the 9 week period.  This assessment is done on a DAILY basis.

 

2.  Teacher will assess student’s performance at the end of the 9 week unit to determine if student met his/her individual goal.  (performance portion of final exam)  This final analysis is done one time at the end of the 9 week unit.

 

 

1.  Students will use performance charts to determine if they are being productive towards reaching their one rep max goal for the 9 weeks.  This assessment is done on a DAILY basis.

 

 

Traditional Assessment

Other Evidence

1.  Final Examination  (pencil and paper test.)

 

 

1.  Students peer-assess each other by reviewing one another’s technique, by spotting, and assisting with safety of lift as determined by given outline.  This assessment is done on a DAILY basis.

 

 

 

 

________________________________________________________________________

 

 

STAGE THREE:  INSTRUCTIONAL PLAN

 

 

Week One:

  1. Teacher will model spotting, safety, and technique for each of the basic core exercises.
  2. Students will practice spotting, safety, and technique for each of the basic core exercises. (squat, bench, power clean, and incline)
  3. Each student will perform a one rep max for each core exercise.  (Note:  No student will attempt a one-rep max until the teacher determines that the student’s technique is sufficient to complete the max out safely.)

Teacher will set each student’s 8 week exercise plan/goal based on the student’s one rep max on each core exercise.

 

Week Two through Nine:

NOTE:  Students work out with weights four days per week (generally Monday, Tuesday, Thursday, and Friday).  One day per week is reserved for training without weights so as to preserve the muscles and allow for rest and growth. 

Each student’s individual plan is based on the following rubric:

 

 

 

 

 

 

Monday and Tuesday

Wednesday

Thursday and Friday

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

3 sets of 6 reps at 80 % of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

4 sets of 6 reps at 80% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

5 sets of 6 reps at 80% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

6 sets of 6 reps at 80% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

5 sets of 5 reps at 85% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

4 sets of 4 reps at 90% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

3 sets of 3 reps at 95% of one rep max

2 sets of 6 reps at 80% of one rep max

NO WEIGHTS

Cardio only

2 sets of 2 reps at 100% of one rep max (GOAL)

REPEAT PROCESS increasing weight to reset one rep max at a higher weight for the next 9 weeks

 

 

 

 

 

Grading:

Grade is determined using the following scale:

Daily Participation (participation and meeting benchmarks)    50%

Final Exam – Part 1 – performance                                           25%

                      Part 2 – written exam                                           25%

 

 

 

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