body, such as the shoulder stretch and hamstring stretch. Finally, I will also remind the students/ athletes the benefits of a cool down such as lowering your heart rate and reduce potential DOMs.
Lesson #2 Full body circuit
Specific short term goals for the lesson plan: Students/ athletes will be performing a full body circuit using various machines and free weights. Students/ athletes should also have an understanding as to why they will be performing fewer repetitions with more weight in order to improve their strength. Number of students: 16
Warm up 3-5 minutes: Have students/ athletes warm up with a 2 minute jog followed by dynamic stretches that include 10 walking knee hugs for each leg, high knees and butt kicks.
Equipment: Bench …show more content…
Lesson #3 Body weight strength building
Specific short term goals for the lesson plan: Beginning with 10 repetitions and over time students/ athletes will progressively add two or three more repetitions as time goes on.
Number of students: 16
Warm up 3-5 min: Jog in place followed by 2 sets of 10 pushups, sits ups and jumping jacks, with a 1minute break in between.
Equipment: None
Activity: All exercises will be focusing on students/ athletes building their own strength through the use of their own body weight.
1-10 minutes- Advanced pushups that will improve strength of posterior upper arms, shoulders, chest and back strength. This activity is performed in the same manner as a regular push up but with the added challenge of students/ athletes feet being placed on a bench or …show more content…
Lesson #4 Negative sets
Specific short term goals for the lesson plan: In this lesson I will teach students/ athletes about the importance of changing up your lifting routine in order to see progress in their muscle strength. Negative training or sets focuses on the eccentric part of a particular exercise that is only when you are lowering the weight. This action should also be slower and more controlled because you are resisting the weight instead of pushing it. Though this full body workout using this technique I hope students will take advantage of their current strength and use it further to resist muscles that they are use to using when pushing the weight away. Number of students 16
Warm up 3-5 minutes: light 3 minute jog, 30 push-ups, and 35 sit-ups.
Equipment: Bench press bar, barbells, and dumbbells.
Activity: Engaging in negative set training that has students working more so against gravity in order to increase their muscle strength.
1-10 minutes- 3 sets of 6 incline bench press with barbell. (Using 55% of 1RM)
10-20 minutes- 3 sets of 6 leg press. (Using 55% of
Lesson #2 Full body circuit
Specific short term goals for the lesson plan: Students/ athletes will be performing a full body circuit using various machines and free weights. Students/ athletes should also have an understanding as to why they will be performing fewer repetitions with more weight in order to improve their strength. Number of students: 16
Warm up 3-5 minutes: Have students/ athletes warm up with a 2 minute jog followed by dynamic stretches that include 10 walking knee hugs for each leg, high knees and butt kicks.
Equipment: Bench …show more content…
Lesson #3 Body weight strength building
Specific short term goals for the lesson plan: Beginning with 10 repetitions and over time students/ athletes will progressively add two or three more repetitions as time goes on.
Number of students: 16
Warm up 3-5 min: Jog in place followed by 2 sets of 10 pushups, sits ups and jumping jacks, with a 1minute break in between.
Equipment: None
Activity: All exercises will be focusing on students/ athletes building their own strength through the use of their own body weight.
1-10 minutes- Advanced pushups that will improve strength of posterior upper arms, shoulders, chest and back strength. This activity is performed in the same manner as a regular push up but with the added challenge of students/ athletes feet being placed on a bench or …show more content…
Lesson #4 Negative sets
Specific short term goals for the lesson plan: In this lesson I will teach students/ athletes about the importance of changing up your lifting routine in order to see progress in their muscle strength. Negative training or sets focuses on the eccentric part of a particular exercise that is only when you are lowering the weight. This action should also be slower and more controlled because you are resisting the weight instead of pushing it. Though this full body workout using this technique I hope students will take advantage of their current strength and use it further to resist muscles that they are use to using when pushing the weight away. Number of students 16
Warm up 3-5 minutes: light 3 minute jog, 30 push-ups, and 35 sit-ups.
Equipment: Bench press bar, barbells, and dumbbells.
Activity: Engaging in negative set training that has students working more so against gravity in order to increase their muscle strength.
1-10 minutes- 3 sets of 6 incline bench press with barbell. (Using 55% of 1RM)
10-20 minutes- 3 sets of 6 leg press. (Using 55% of