Strength and Conditioning- Amped Training Day
Lesson Topic:
AMPED Training Day
Lesson Description:
Warmup consisting of Lacross ball myofascial release, and amped flow
Tier system training day, with a light power tier consisting of Clean Pulls, Medicine ball rotational throws and banded lateral bounds
Tier 2 consists of Upper body focus- Floor Press, spot and Batwings
Tier 3 consists of Split squat, pullups and 3 way Calf Raises
Learning Goals/Outcomes:
Students will be able to successfully complete the entire training session together and be able to demonstrate proper technique.
Students will be able to describe the effects that the resistance training will have on their bodies.
Nebraska Standards:
PE.HS.5.1.a Performs technique for beginning resistance training and/or free-weight exercises.
PE.HS.5.3.a Applies best practices for participating safely in beginning strength and conditioning exercises.
PE.HS.5.3.b Selects an appropriate level of challenge to experience success and desire to participate in beginning strength and conditioning environments.
PE.HS.5.3.c Exhibits etiquette, respect for others, and teamwork while engaging in beginning strength and conditioning environments.
Teacher Planning:
Equipment/Materials Needed:
Seconds Pro
Ipad/Apple TV
Pandora Music
Sets and Rep Chart- Ryan Johnson Wayzata High
Time Required for Lesson:
Diagram/Setup:
Rack Set up needed to ensure students can rotate through the movements properly.
Technology Use:
__X___ YES _____NO
Instructional Plan:
Anticipatory Set/Pre-Activity:
Benefits/Explanation/Real-World Connection:
Students will be able to successfully complete the entire training session together and be able to demonstrate proper technique.
The sequencing of the class and the students ability to adjust the movements progression and regressions allow the students to not only complete the lesson as listed but do so in a more individualized manner allowing them to reach their own goals.
Students will be able to describe the effects that the resistance training will have on their bodies.
The amped power tier has a focus on firing up the nervouse system and recruiting motor units in fast twitch muscle fibers. By having the students practice methods of training that do this for their bodies they can get a first hand experience.
Activities (i.e. instructions, warm-up, lesson, cool-down):
See Lesson Sequence
Assessment :
Supplemental Information:
Modifications:
Progress or Regress students according to their ability.
Safety Precautions:
For each of these movements students will need to need to be safely and appropriately progressed to achieve mastery in movement each movement. Having a student execute a movement before demonstrating a safe level of competency can and will result in injury. If unsure of movement progressions consult a certified strength and conditioning professional.
Classes will need to be set up and arranged for clear placement of exercises and rotations. Additionally sight lines will need to be developed to reduce choke points for students as they progress through training session and allow teacher to properly supervise the session.
Always ensure equipment is in proper working order and students are using in the appropriately designed matter.
Proper athletic attire and footwear
Clean equipment with disinfectant wipe to help prevent spread of illborn passengers.
Comments (adaptations for various grades/ages, teaching styles, etc.)
Always look to improve your ability to teach proper movement progressions and development. Systems are a huge help.