Strength Training - 12 week Program (videos linked)
Cycles 1-4 with progression for each new cycle
Each Cycle is 4 weeks of Programming
Programming for Monday, Tuesday, Wednesday, and Thursday
Skill descriptions (Acronyms)
Skill pictures for posting
Ladder progression 1-19
Plyometric Dot progression 1-7
Fun fitness Friday Workout (Crossfit based)
Tabata Score Sheet
Programming includes: speed/agility, strength, core/balance, and endurance for each day
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) It has taken me 5 years using my teacher money, and grants to obtain much of the following equipment. 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)
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 DB’s 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)
Battle Ropes (2)
Kitchen Timers (6)
Foam Rollers (4)
Lacrosse Balls (8)
We also have 10 machine weights that are used in the programming as well because the students enjoy them. 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.
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