Red Mountain Physical Education
Mountain Lion Strength and Conditioning (All-Levels)
Course Syllabus for Weight Training
Fall 2015
Instructor Information
Name: Ben Brandau
Office: PE offices
Telephone number: 472-8242
E-mail address: bjbrandau@mpsaz.org
General Course Information
1. Place: Slimmer or Gillen Weight Room
2. All students enrolled in Weight Training.
3. Required textbook (None)
4. More Course Content is posted on the Staff website http://www.mpsaz.org/rmhs/staff/jebarge/weight_training/
Course Description
 Multi-joint workouts for upper and lower body
 Cardiovascular, speed/agility, plyometric, power and core development (Second Quarter)
 Documenting workouts and determining periodization intensity and volume
 Pre Max determined for all exercises after individual strength testing
o (Bench Press, Squat, Power Clean, Modified Incline Bench)
 Post Max in all exercises
 3-timed one mile runs (incomplete given for grade if not completed by end of semester)
 Fitness testing with scoring system based on National Youth Physical Fitness Program & National High
School Physical Fitness Program Scoring sheet can be found on teachers’ website.
 Reading and Writing assignments
 Midterm and Final Max Testing
Important Course Information
 Know all exercises
 Know how to document on cards and charts
 Determine max for all exercises and calculate weight percentages for lifts
 Know all major muscles
 Know muscle to exercise relationships
 Integrate various fitness activities with weight lifting
 Read and write subject related summaries
 Utilize correct lifting techniques
 Transfer knowledge and experiences into lifetime fitness activities
 Develop a healthy living lifestyle

Class policies
 All cell phones and portable electronic devices must be secured in the students locker before class begins
unless prior arrangements have been made with instructor.
 Students should not be wearing headphones while in the weight room.
 All student are expected to participate each day in the activity chosen by the instructor, this is not a “free
lifting time”. Students will be working in a periodized strength training routine based on NSCA & NASM
standard as well as the BFS weight training protocol.
 Timed Mile Runs
o 5 Points-Must complete the mile without walking, all times acceptable
o 3Point-Must not walk before the 5 minute mark & complete the mile, all time acceptable
o 0 Points-Walked prior to the 5 minute mark, or did not participate. Incomplete Scored
Course Objectives
By the end of the course, students will…
1. Demonstrate the ability to define the differences between physical activity and exercise;
2. Demonstrate knowledge of the components of health-related fitness;
3. Demonstrate competency in developing a personal health-related fitness program;
4. Demonstrate knowledge of nutrition, cardiovascular health, diseases related to physical activity, stress,
management, substance use and abuse, and sexually transmitted diseases;
5. Demonstrate knowledge of health-related benefits of physical activity and of the risks associated with physical
inactivity;
6. Demonstrate knowledge of the principles specific to attaining and maintaining good health and fitness
throughout life; and
7. Participate in physical activities that are self-paced at target heart rates of moderate to vigorous intensity.
Attendance
Students will be tested in for their max lifts 3 times during the course of the semester, regardless of absence.
Workouts that are not completed in class are not required to be made-up, but total amount of workouts completed or
missed will not factor into final grade. Students will receive a score of 25/50 for Max tests that they do not
complete. Students who are absent from class during workout days will not lose points for that day if the absence is
excused. Max Lift make-ups are considered on an individual basis and will ONLY be authorized when students
provide the instructor with a School or doctor approved excuse.
Approved excuses: Excuses authorized by the Attendance office, Athletic Department (for student-athletes), or a
physician will be honored. School Attendance will authorize student excuses for things that are out of control of the
student (e.g., death in the family, illness in the family, etc.).
Course Evaluation Students must demonstrate minimal competency in each of the following requirements. Failure
to meet minimal competency will result in a failure of the course.
Quarter 1 (50% Weight on Semester grade)
1. Daily Dress Assessment [2ps/day] 40%
2. Strength Assessment [50 points] 20%
3. Improvement/Participation [20 points] 30% (Off-Season = Improvement / In-Season = Participation)
4. Fitness [70 points] 10%
5. Reading/Writing Assignments will be grades on effort and completion
Quarter 2 (50% Weight on Semester grade)
Daily Dress Assessment [2ps/day] 40%
2. Strength Assessment [50 points] 20%
3. Improvement/Participation [20 points] 30% (Off-Season = Improvement / In-Season = Participation)
4. Fitness [70 points] 10%
5. Reading/Writing Assignments will be grades on effort and completion
Max Lifts Total/Body Weight Coefficient
Is a strength index created by Dr Jerry Slemmer to determine how hard a given student has worked to improve their
lifting scores over the course of a semester. The index was created by studying max testing scores over the course of
25 years of all Wilson High School Weight Training classes. Each body weight from 100-265 can receive a score
from 50-25 based on the total amount of weight lifted in the 4 core max lifts. Each student can be tracked from their
1st semester as a freshman, through the final semester of their senior year.
Emergency Exit Procedures
1. Know the location of the fire alarm
2. Dial 911 in the event of an emergency
3. Evacuate using the nearest exit
Course Schedule (tentative) This will be different for each sports
Week / Date
Topic
1
Aug 12-14
2
Aug 17-21
Introduction
Course syllabus distributed
Distribution of Locker Room Lockers/Locks
Mesa Public Schools Mandatory Fitness Testing (Pre-test)
3
4
5
6
7
8
9
10
11
12
Aug 24-28
A 31-Sep 4
Sep 7-11
Sep 14-18
Sept 21-25
S 28 Oct 2
Oct 5-9
Oct 12-16
Oct 19-23
Oct 26-30
Pre-Test Max Testing (Bench Press, Squat, Deadlift, Incline Bench)
Phase 1 Week 1(Endurance-Trophy 55-63%)
Phase 1 Week 2(Muscle Hypotrophy 63%)
Phase 1 Week 2(Muscle Hypotrophy 67%)
Phase 2 Week 4(Muscle Hypotrophy 73%)
Phase 2 Week 5(Muscle Hypotrophy 77%)
Testing
Fall Break No School
Phase 2 Week 6(Muscle Hypotrophy 85%)
Post Hypertrophy Max Testing (Bench Press, Squat, Deadlift, Incline Bench)
13
14
15
16
17
18
19
Nov 2-6
Nov 9-13
Nov 16-20
Nov 23-27
N 30 Dec 4
Dec 7-11
Dec 14-18
Phase 3 Maximal Strength Week 1
Phase 3 Maximal Strength Week 2
Phase 3 Maximal Strength Week 3
Phase 3 Maximal Strength Week 4
Phase 4 Power Week 1
Post Semester Max Testing (Bench Press, Squat, Deadlift, Incline Bench)
Mesa Public Schools Mandatory Fitness testing (Post-test)