Weight Lifting Lesson Plans

Curriculum Content Standards in Physical Education *

A physically educated person:

Standard 1: demonstrates competency in many movement forms and proficiency in a few movement forms.

Standard 2: applies movement concepts and principles to the learning and development of motor skills.

Standard 3: exhibits a physically active lifestyle.

Standard 4: achieves and maintains a health-enhancing level of physical fitness.

Standard 5: demonstrates responsible personal and social behavior in physical activity settings.

Standard 6: demonstrates understanding and respect for differences among people in physical activity settings.

Standard 7: understands that physical activity provides the opportunity for enjoyment, challenge, self-expression, and social interaction.

Resources: weight room equipment, gym, and activity fields

Varied Instructional Strategies: teacher lecture, teacher demonstrations, notes and student participation

Student Assessment: Students will be visually assessed on correct lifting form and technique. Journals will be checked daily for accurate record keeping. Each student must complete the entire workout every day. Daily grades will be given. They will also have a mid-term and final exam.

Literacy: Each student is responsible for keeping an accurate, up-to-date journal/log book for weight lifting. This journal will contain a description of each daily workout, as well as records on pounds lifted and repetitions done correctly. Periodically, the students will write a paragraph on various topics related to weight lifting, fitness, and nutrition to be kept in their journals.

Numeracy: The students will accurately keep score of games and weekly tournaments. Each Friday the students run a timed mile in which their goal is to improve on his or her time. Three times during the semester the students are fitness testing. The scores or numbers reflect each individual’s level of fitness as compared to their peers. Top scores (numbers) are posted in all event.

August 18-22

August 18:

-introduction to weightlifting

-checklists will be given out

August 19:

-paper about self

-students put in floor spots

August 20:

-students assignment of locks and lockers

August 21:

-discussion of weightroom safety

-introduction to bench press and squat

August 22:

-introduction to power clean and deadlift

August 25-29

August 25:

Bench- 3x3

Dip Test

Military- 3x5

Pull Ups- 3xfailure

Ab Roller- 2x20

Captain’s Chair- 2x20

August 26:

Squat- 10-8-6

Glute Ham- 3x8

Jumper- 2x20

Step ups- 2x20

Lunges- 2x20

August 27:

Bench-5x5

Pull Up Test- 3xfailure

Dips- 2xfailure

Military- 2x10

Crunches on Ball- 2x30

August 28:

Deadlift- 5x5

Power Clean- 5-4-3-2-1

August 29:

Bench- 5-4-3-2-1

Military- 3x5

Pull Ups- 3xfailure

Low Rows- 3x5

Hi Rows- 3x10

Ab Roller- 2x20