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Strength Training - 12 week Program (videos linked)


Our strength training program is the perfect way to get in shape and build muscle. This 12-week program features four cycles of programming, each designed to help you build strength and endurance. Firstly, Monday through Thursday are dedicated skills days, with speed/agility, strength, core/balance, and endurance workouts. Friday is our “Fun Fitness Friday” Workout day, where we do a Crossfit-based workout. At length, each cycle is four weeks long, and you’ll see progression in your skills each week. Additionally, we have a ladder progression 1-19 and a plyometric dot progression 1-7 to help you keep track of your progress. Lastly, our Tabata score sheet will help you stay on track with your fitness goals.

Altogether, the programming includes speed/agility, strength, core/balance, and endurance for each day. Plus, there are linked videos to explain the daily programs as well as the Friday workouts.

Equipment used in the programming: (parentheses indicate how many the weight room I teach in has of that item)

Unfortunately, it has taken me 5 years using my teacher’s money, and grants to obtain much of the following equipment.
As a result, we did not have most of it when I arrived at my current school.

Large resistance bands (light-heavy x 3 each)
Small resistance bands (light-heavy x 4 each)
Dots (8)
Ladders (2)
Hurdles (15)
Barbells (45 lbs x 5, 25 lbs x 3)
Rubber Plates (10, 15, 25, 35, 45 lbs x 8-12 plates each weight)
Barbell clips (20)
Mental Plates (2.5, 5, 10 lbs x 8-10 plates each weight)
Kettlebells (15, 20, 25, 30, 40 lbs x 2-7 KB’s each weight)
Dumbells in pairs (5, 10, 12, 15, 20, 30, 40, 50 lb x 1-3 DBs each pair)
Med Ball (aka wall balls) (6, 8, 10, 12 lbs x 2-3 MB’s each weight)
Swiss Balls (5)
Boxes (12, 18, 24, 30 inch x 1-2 boxes each height)
Squat Rack with attached pull-up bars (3 squat stations)
Benches (3)
Battle Ropes (2)
Kitchen Timers (6)
Foam Rollers (4)
Lacrosse Balls (8)

Additionally, we have 10 machine weights that are used in the programming as well because the students enjoy them. Although, these can be subbed for free weight movements interchangeably.

Machine weights: curl, chest press, leg press, lat pull down, tricep extension, overhead press, chest fly, calf raise, upright row, and laying hamstring curl.

Purchase includes: PDF versions of all items

PE and Health 101 have created a variety of resources for teachers to use in their classrooms, including lesson plans, activities, and assessment tools. These resources cover topics such as nutrition, physical activity, and stress management. The initiative’s lesson plans and activities are designed to get students moving and engaged in their learning. Altogether, by getting students involved in their own learning, PE and Health 101 hope to increase their interest in and knowledge about physical activity and health.

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