Weight Training Curriculum
Class Structure:
Weight Training will be divided into strength training days and fitness days. Strength training
days will consist of weight lifting and will be performed three times per week. Fitness days will
consist of alternative training methods and will be performed two times per week.
Muscle Groups:
The following muscle groups need to be incorporated into the strength training routine each
week. Two muscle groups per day need to be utilized. Abdominals can be incorporated on a
daily basis.
 Chest
 Biceps
 Triceps
 Legs
 Shoulders
 Back
 Abdominals
Muscle grouping for strength training days (example):
 Monday – Chest & Biceps
 Wednesday – Back & Shoulders
 Friday – Legs & Triceps
Core Lifts:
 Core lifts are defined as weight training exercises designed specifically for students to
improve strength, flexibility, endurance, agility, and body composition.
At least one core lift needs to be performed on each strength training day. The following is a list
of core lifts:
 Bench Press
 Hang Clean
 Power Clean
 Deadlift
 Squat
 Push Press
Auxiliary Lifts:
 Auxiliary lifts are supplements to the core lifts. They should align with the muscle
groupings for the designated strength training day.
The following is a list of auxiliary lifts broken down by muscle group:
Chest:
 Incline Bench Press (Barbell or Dumbbell)
 Decline Bench Press (Barbell or Dumbbell)
 Fly’s (flat, incline, decline bench, machine, cable)
 Push-Up (all variations, close, wide, med ball, low box, etc.)
Back:
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Pull-Ups or Chin-ups (weighted or assisted)
Rows (DB, cable, bent over, one arm cable, T-Bar, etc.)
Lat Pulldown (wide grip, narrow grip, v-bar, reverse grip, one arm, etc.)
Weighted Hyperextensions
Good Mornings
Dumbbell Pullovers
Shoulders:
 Shoulder Press (Standing, seated, one arm, behind the neck, front, barbell, dumbbell,
arnold presses, etc.)
 Deltoid Raises (front, lateral, rear dumbbell or machine, pronated grip, alternating one
arm, cable, etc.)
 Upright Row( barbell, dumbell, smith machine, etc.)
 Shrugs (barbell, dumbbell, smith machine)
Legs:
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Leg Press
Lunges (overhead plate, weight dumbbell, walking, diagonal, reverse, barbell, etc.)
Weighted Step-Ups (on plyo box or bench)
One leg squat (on plyo box, dumbbell to side)
Leg extensions
Leg curl (standing, seated, or lying)
Calf Raises (donkey, seated, standing, etc.)
Squat Variation (Goblet, Hack, Front, Pistol, Overhead, Zercher)
Plyometric Boxes
Glute Ham Raises (machine or manual)
Arms:
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Standing Curl (barbell, dumbbell, alternating arms, etc.)
Preacher Curl (ez bar, dumbbell, barbell, cable, alternating arms, etc.)
Incline Curl (dumbbell)
Lying curl (dumbbell or cable)
Concentration Curl (dumbbell or cable)
Reverse Curl (dumbbell, cable, barbell, etc.)
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Zottman Curl (dumbbell)
Skull Crusher (dumbbell, barbell, ez bar, reverse)
Close Grip bench press
Cable pushdown (rope, bar, single arm, reverse, etc)
Kickbacks (dumbbell, cable)
Overhead extension (regular, narrow, reverse, wide grip, rope)
Dips (bench, bar)
Alternative Training Activities:
 Alternative training methods are a variety of exercises and activities that will supplement
strength training days. They are designed to improve strength, flexibility, endurance,
agility, and body composition.
The following are examples of activities that can be utilized on fitness days:
 Strongman training
 Crossfit training
 Tabata Intervals
 Plyometrics
 Speed training
 Agility Training (Ladders, agility cones, pro agility run,)
 Abdominal Training
 Agility Ladder
 Dot Drill
 Push ups
 Pull ups
 Dips
Instant Activities:
Each activity should be modified and structured based off of your class’s fitness level. Each
activity can be modified or refined to properly differentiate instruction. Instant Activities can
include but are not limited too the following:
 Jumping Jacks
 Burpees
 Squat Thrusts
 Mountain Climbers
 Push-ups (all variations, clock, jumping jack, diamond, wide, etc.)
 Sit-ups (all variations, jacknife, hollow rocks, straight leg, etc.)
 Bicycle Kicks
 Plank Jacks
 Flutter Kicks
 Jogging Laps
 Supermans
 Plank holds
 Kneeling Superpeople
 Jumps (High, Tuck, Vertical, Broad)
 Lunges (all variations, forward, diagonal, reverse, etc.)
 Walking Kicks
 Walking RDL
 Heel Kicks
 High Knees
 Shuffle
 Carioca
 Skips (all variations, quick, power, etc.)
 Walking Calf Stretch
 Pull-ups or Arm Hang
 Air Squats
 Wall ball (Squats with med ball throw at top)
 Bear walk
 Crab walk
 Run progression (50. 75, 100%)
 Dips (all variations, bench, bar, etc.)
 Toes to Bar or Knees to Elbows
 6 inch/12 inch leg raises
 Any other Dynamic or Static stretches you want to add depending on your goals
Repetition Schemes:
 Single Set
 Super Set
 Giant Set
 Multi-Set
 Force Set
 Progressive Set
 Combo Set
 Circuit Set
 Tempo Set
*(See attached sheet – Dynamic Set Training)
Phases of Training:
Each of these phases needs to be incorporated into the weight training curriculum so that
students are exposed to them and can apply the ideas when developing their own workout plan.
 Muscular/Stabilization Endurance – Low loads 12-15 reps
 Strength Endurance – Moderate loads 8-12 reps
 Hypertrophy (muscular size) - High volume, high loads, 6-10 reps
 Maximum Strength - High loads, lower reps, longer rest, 1-5 reps
 Power- can vary in rep range and load range, perform all power exercises as fast as can
while in a controlled manner
Training Phase Use:
These are some examples of the different set and repetition schemes for training for specific
goals.
 Normal – 2-3 sets with 8-10 reps of each exercise with moderate weight
 Tone – 2-3 sets with 12-15 reps of each exercise light weight
 Bulk – 2-3 sets with 3-5 reps of each exercise with heavy weight
Example of a Normal Week:
 Monday – Chest and Biceps
 Tuesday – Alternative Training
o Agility Training
 Wednesday – Back and Shoulders
 Thursday – Alternative Training
o Abdominal Training
 Friday – Legs and Triceps
Assessments:
 Pre-Test – Muscles
 Fitness Testing
 Phases of Training
 Workout Program
 Evaluation Sheet
 Post-Test
Dynamic Set Training
You may want to incorporate some of these into your workout routine.
Single Set – 1 exercise only
 Example: Bench Press – 10 reps / 10 reps
Super Set – any 2 exercise movements done back-to-back without rest
 Example: DB Row – 10 reps / Pull-up – 10 reps, DB Row – 10 reps/ Pull-up – 10
reps
Giant Set – 3 exercise movements, done back-to-back, that all target the same muscle
group
 Example: Bench Press – 10 reps / Butterfly – 10 reps / Push-up 10 reps, repeat
Multi –Set – 3 exercises that don’t target similar muscle groups
 Example: DB Curl – 10 reps / Push-ups – 10 reps / Sit-ups – 10 reps, repeat
Force Set – 5 sets of 5 reps, with 10 seconds of rest in between each set
 Example: Bench Press – 5 reps, 10 second rest (holding weight), 5 reps, 10 second
rest (holding weight), repeat three more times
Progressive Set – a pyramid that goes from high reps to low reps, takes a break, then
back up to high reps.
 Example: Incline Press – 15 reps, 12 reps, 8 reps – 90 second rest – then 8 reps, 12
reps, 15 reps. Weight will be light, medium, heavy, then heavy, medium, light.
Combo Set – contains a compound exercise, which is any exercise that works more than
one muscle group using more than one joint
 Example: DB Bench Press & Butterfly – Press weight and then go into fly. Repeat
until set is complete.
Circuit Set – moving from 1 exercise to another without rest
 Example: Pull-up – 10 reps / push-up – 10 reps / squat – 10 reps / crunch – 10
reps, repeat
Tempo Set – holds a contraction for a given amount of time. For example: 6 seconds
during the concentric action and 6 seconds during the eccentric action.
 Example: Bench Press – 10 reps (6 seconds up – positive and 6 seconds down –
negative) – for each rep
Weight Training Workout Plan
You need to develop and explain a workout plan and a rationale
behind it. This assignment should be typed and well thought out. This
will need to be a 3 day plan based on all of the different muscle groups.
These groups include:
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Chest
Biceps
Triceps
Legs
Shoulders
Back
Abdominals
Make sure that you include exercises from each of these groups to
ensure a total body workout. Your workout should include the total
number of sets and reps for each exercise.
Whether you decide to keep doing the Standard Weight Training
Workout that you have been doing, or make your own plan, you need
to explain why. Your rationale for your workout should include
personal goals and benchmarks that you are hoping to reach. Please
take this seriously and put some thought into your fitness goals.