WEIGHT TRAINING I, II AND III (& Independent Study) SYLLABUS
The objectives of our program can best be met by self-dedication and responsibility. Weight Training is by all purposes an independent study course in which you will get out of it what you put into it. There are no lectures, but information will be made available to help you study for your quarter and final exams. Each class is an extension of the one that precedes it, with new information being gained by instructor guidance and an accumulative knowledge by exams, as well as student experimentation.
The following grading system will be followed to assist the student in reaching his/her objectives and goals:
CLASS REQUIREMENTS
- Students must follow their approved and prescribed programs. Alternatives to the instructor’s Bigger, Faster, Stronger program will be admissible as long as the instructor approves them.
- Students must participate in the pre and post strength tests, and power tests.
- Students must complete the quarter and final exams.
4. Students are required to lift on game-days. 50% of your normal workload
should be used on all sets.
5. All students must fill out their program every day for core-lifts, and auxiliaries, and complete all of the power tests 2 times throughout the semester.
GRADING
Participation (400 points)
-Each student starts with 400 points.
-For each absence not made up, excused or unexcused, there will be a ten point deduction.
-Unexcused absences cannot be made up for participation.
-For each tardy there will be a one point deduction.
-For each day the student is not dressed with proper workout clothes there
will be a four point deduction. No dresses cannot be made up for
participation credit.
-If a student is displaying a lack of activity, or horsing around, they will
receive a deduction of up to ten points for that particular day. Don’t
expect to be given a lot of warning. We all know what is expected of us.
Heart Rate Monitors (120-175 points)
-Students will be expected to use Heart rate Monitors on a weekly basis.
-A Target Heart Rate will be set up, and students will need to stay in the Target Heart Zone for 30-35 minutes of a class period for full credit.
-Heart rate Monitors will be graded 4-5 times per quarter.
Strength Tests (20 points per test, 60 total)
- Bench Press: +20lbs above your pre-scores are required for full credit
- Hang Clean: +20lbs above your pre-scores are required for full credit
- Parallel Squat : +20lbs above your pre-scores are required for full credit
Power Tests (20 points for power tests, and 3 x 10 points per program grade)
Power Tests
-This grade is based on your improvement in a series of tests that will be taken two times during the semester, at the beginning, and the end.
-20 yard dash, 40 yard dash, standing long jump, and vertical jump, and the 5 Dot Drill (5 total tests).
Dot Drill: Boys-Under 60 seconds, Girls-Under 65 Seconds for full credit
Program Grade(20 points)
-A studentsindividualized program is graded several times eachquarter.
-Students are required to fill in the weights for their auxiliary lifts, and the reps completed on the last set of their core lifts.
Written Tests (50 points for the quarter test, and 100 points for the final exam)
-Test review sheets needed will be posted on the board within several weeks of the test so that the students have time to study for the test. The packets are kept in a cabinet in the weight room.
-Written material should not be difficult to understand, but if you have questions feel free to ask the instructor.
Participation-400 pts., Heart Rate Monitors-120-175 Points, Strength Tests-60 pts., Quarter Test-50 pts., Final Test-100 pts.Power Tests-60,Program Grade-20pts.
total points for the semester. (total points may vary from time to time)
* the final grade is based on a % of the total points
100-90%=A, 89-80=B, 79-70=C, 69-60=D