ELECTIVE PE
Lifting Program
Daily
Abs
Primary Lifts (5,4,3,2,1)
*Bench
*Cleans
*Push-Press
*Curls (with curl bar)
*Squats
*Hip Sled
*Dead lift
Secondary Lifts (3 sets 15)
Incline Bench Triceps
Straight Arm Raise
T-Bar
Leg Extension
Leg Curl
Calves
Tri-Set (straight, above, flies)
Lat-Pull Down
Glut/Ham Maximizer
RULES:
1. Must always lift in pairs and have a spotter.
2. Put weights away when done with lift.
3. No messing around!! The weight room is a dangerous place and serious injuries can occur if concentration and proper techniques are not used.
4. If you can’t perform the lift with proper technique you will be required to practice with light weights until you can.
5. I must be present to approve max lifts.
6. You must wear a weight belt when performing any lifts that require the strenuous use of your back muscles.
7. You will not be allowed to leave the weight room until everyone in the class has completed their lifts for the day. If you would like to work on other homework or go to another class for help you are required to bring a note to me from that teacher
OVERVIEW
We will Max our primary lifts at the beginning of each quarter in order to watch for your improvements.
We will use a combination of two programs for this class:
1. Bigger, Faster, Quicker, Stronger is a program for building strength and every lift is performed by 5-4-3-2-1. These are the number of reps you do and as you decrease reps you increase weight. If you fail to complete each set you will lose points for that day.
2. The second program is a maintenance program for maintaining your muscle strength and focusing more on toning. You will do 3 sets of 15 reps on each lift leaving the weight the same. As the weight becomes easier to lift you will gradually increase it.
DUE TO THE 4 DAY WEEK AND YOU LIFTING IN THIS CLASS EVERY DAY, I WILL HAVE A LAYED OUT SCHEDULE FOR YOU TO DO SO THAT YOU ARE NOT DOING THE SAME LIFTS TWO DAYS IN A ROW AND WORKING DIFFERENT MUSCLE GROUPS FROM DAY TO DAY!
Every day you are required to complete at least five lifts and will write them down on your individual lifting sheet in your folder. You are required to do Bench, Squats, Push press, and Cleans at least once a week. These lifts are your most important lifts and use a wide range of very important muscles. If you do not get all the required lifts done for that day it will result in a decrease in your grade for the day. For example completion of all 5 lifts will be an A for the day, 4 would be a B, 3 would be a C and so on.
You will also be required to keep track of your lifts in your folder. You need to be sure to write down everything you do on the schedule in your folder. You must write down what weight you are ending on for each of your core lifts for the week. This will help you to push yourself to end at close to your max each time you perform your 5-4-3-2-1 and in turn will result in better improvements. I will be looking at your sheets periodically and if you don’t keep track your grade will show the results of that.
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