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  1. #1
    Registered User rush33's Avatar
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    Post Teaching Weight Training at a High School

    Was wondering what program would be best to use with the kids. Obviously I have a limited time period of about 45 minutes. The kids are high school age, and are beginner to low-intermediate skilled lifters.

    I was thinking about using a 5x5 program, and changing the reps and sets to 4x6 for time reasons (less weight changes = less time wasted).

    Schedule would like something like this:

    Mon:
    Bench 4x6
    Squat 4x6
    Rows 4x6

    Weds:
    Squat 4x6
    Inline 4x6
    Dead 4x6

    Fri:
    Military 4x6
    Squat 4x6
    Pullups 4x6

    Looking for tips or suggestions.
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  2. #2
    Registered User mikeman20's Avatar
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    Originally Posted by rush33 View Post
    Was wondering what program would be best to use with the kids. Obviously I have a limited time period of about 45 minutes. The kids are high school age, and are beginner to low-intermediate skilled lifters.

    I was thinking about using a 5x5 program, and changing the reps and sets to 4x6 for time reasons (less weight changes = less time wasted).

    Schedule would like something like this:

    Mon:
    Bench 4x6
    Squat 4x6
    Rows 4x6

    Weds:
    Squat 4x6
    Inline 4x6
    Dead 4x6

    Fri:
    Military 4x6
    Squat 4x6
    Pullups 4x6

    Looking for tips or suggestions.
    honestly i think squatting 3 days a week is alittle overkill
    maybe mon/fri
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  3. #3
    Registered User rush33's Avatar
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    Originally Posted by mikeman20 View Post
    honestly i think squatting 3 days a week is alittle overkill
    maybe mon/fri
    Ya, I was looking at that and thought the same thing. I need to find a 3rd lift for Wednesday.
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  4. #4
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by mikeman20 View Post
    honestly i think squatting 3 days a week is alittle overkill
    maybe mon/fri
    How is it overkill for novices who can make progression in that time-frame and do not yet have the ability to sap recovery capacity to the point where it is problematic?
    -------------
    OP, in what capacity are you operating? In all honesty if you are in a position where you are teaching barbell training to groups of young people in an official setting you should not be on the exercise section of bb.com asking a "which is the best program" thread.
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  5. #5
    Registered User Chris~'s Avatar
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    To tell you the truth i can see alot of the kids being like "Lets do some db curls i wantz dem HYOOGE bicep"
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  6. #6
    Registered User rush33's Avatar
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    Originally Posted by Kiknskreem View Post
    How is it overkill for novices who can make progression in that time-frame and do not yet have the ability to sap recovery capacity to the point where it is problematic?
    -------------
    OP, in what capacity are you operating? In all honesty if you are in a position where you are teaching barbell training to groups of young people in an official setting you should not be on the exercise section of bb.com asking a "which is the best program" thread.
    Good point!

    It is a high school PE weight training class. Why shouldn't I be here asking for opinions? This would be one of the better if not the best place to ask these kind of questions.
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  7. #7
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by rush33 View Post
    Why shouldn't I be here asking for opinions? This would be one of the better if not the best place to ask these kind of questions.
    There's nothing wrong with seeking out new information, but by the time you are teaching a ****ing high school weightlifting class you shouldn't be here, asking this kind of question.

    I implore you to pick up a copy of Starting Strength, Practical Programming, and attend a Crossfit Barbell Certification.
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  8. #8
    Registered User rush33's Avatar
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    Originally Posted by Kiknskreem View Post
    There's nothing wrong with seeking out new information, but by the time you are teaching a ****ing high school weightlifting class you shouldn't be here, asking this kind of question.

    I implore you to pick up a copy of Starting Strength, Practical Programming, and attend a Crossfit Barbell Certification.
    You don't have to have any type of special certifications or anything to teach a high school PE weight training class. Well, nothing besides your physical education certificate from whatever state you happen to be teaching in. I know what works for me, but I can't have the kids do that in the time that is allotted. So, I am here asking for opinions.
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  9. #9
    Registered User clusternakker's Avatar
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    Originally Posted by Kiknskreem View Post
    There's nothing wrong with seeking out new information, but by the time you are teaching a ****ing high school weightlifting class you shouldn't be here, asking this kind of question.

    I implore you to pick up a copy of Starting Strength, Practical Programming, and attend a Crossfit Barbell Certification.
    He's a p.e teacher not an olympic lifter.

    Saying that, teaching the olympic lifts wouldn't go amiss if you know how.
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  10. #10
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    Originally Posted by rush33 View Post
    Was wondering what program would be best to use with the kids. Obviously I have a limited time period of about 45 minutes. The kids are high school age, and are beginner to low-intermediate skilled lifters.

    I was thinking about using a 5x5 program, and changing the reps and sets to 4x6 for time reasons (less weight changes = less time wasted).

    Schedule would like something like this:

    Mon:
    Bench 4x6
    Squat 4x6
    Rows 4x6

    Weds:
    Squat 4x6
    Inline 4x6
    Dead 4x6

    Fri:
    Military 4x6
    Squat 4x6
    Pullups 4x6

    Looking for tips or suggestions.
    your class will probably see amazing results with this split, i wish i did something like that when i started out
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  11. #11
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by clusternakker View Post
    He's a p.e teacher not an olympic lifter.
    Do you really think that by "high school weightlifting class" I was refrencing the sport of olympic weightlifting?
    http://youtube.com/user/Kiknskreem
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  12. #12
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    How about something like this?

    Mon:
    Bench 4 X 6
    Military 4 X 6
    French Press (Laying Tricep Extension) ~4 X 10

    Wed:
    Pullups/Lat Pull Downs 4 X 6
    Bent Over Rows 4 X 6
    Barbell Curls ~4 X 10

    Fri:
    Squats 3 X 6
    Deads 3 X 6
    Leg Extensions ~2 X 10
    Leg Curls ~2 X 10
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
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  13. #13
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    Originally Posted by rush33 View Post
    Was wondering what program would be best to use with the kids. Obviously I have a limited time period of about 45 minutes. The kids are high school age, and are beginner to low-intermediate skilled lifters.

    I was thinking about using a 5x5 program, and changing the reps and sets to 4x6 for time reasons (less weight changes = less time wasted).

    Schedule would like something like this:

    Mon:
    Bench 4x6
    Squat 4x6
    Rows 4x6

    Weds:
    Squat 4x6
    Inline 4x6
    Dead 4x6

    Fri:
    Military 4x6
    Squat 4x6
    Pullups 4x6

    Looking for tips or suggestions.
    WOW! if they can complete something like this than wow! MY P.E teacher was doing a weight training thing last term and we tried doing the bench press, the whole class had trouble benching the bar only! The best person I think benched about 25lbs and was ecstatic showing off.....that was till I benched 65lbs ( yes I know... weak ) but still improving
    One rep maxes-
    Squat: 297lbs
    Deadlifts: 359lbs
    Bench Press: 195lbs

    Total: 851lbs
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  14. #14
    (in)human GetBig87's Avatar
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    You need more pull-ups and less squats.
    "If you can't change others, change yourself. If you can't change yourself, kill yourself. If you can't kill yourself, kill others." - T.M.

    "Some people live to eat. Some people eat to live. We, my brothers, eat to GROW!!" - Me

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    Deadlift: 510

    Total: 1305
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    Originally Posted by Eddie-M View Post
    Mon:
    Bench 4 X 6
    Military 4 X 6
    French Press (Laying Tricep Extension) ~4 X 10

    Wed:
    Pullups/Lat Pull Downs 4 X 6
    Bent Over Rows 4 X 6
    Barbell Curls ~4 X 10

    Fri:
    Squats 3 X 6
    Deads 3 X 6
    Leg Extensions ~2 X 10
    Leg Curls ~2 X 10
    repped. thats what i was too lazy to type
    "If you can't change others, change yourself. If you can't change yourself, kill yourself. If you can't kill yourself, kill others." - T.M.

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    Bench: 340
    Squat: 455
    Deadlift: 510

    Total: 1305
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  16. #16
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    Originally Posted by clusternakker View Post
    He's a p.e teacher not an olympic lifter.

    Saying that, teaching the olympic lifts wouldn't go amiss if you know how.
    I'm not even going to touch the Olympic lifts. I am not trained to teach them, a high learning curve as well as a large potential for injury.

    Originally Posted by MikeDS
    WOW! if they can complete something like this than wow! MY P.E teacher was doing a weight training thing last term and we tried doing the bench press, the whole class had trouble benching the bar only! The best person I think benched about 25lbs and was ecstatic showing off.....that was till I benched 65lbs ( yes I know... weak ) but still improving
    There will obviously be some kids that struggle with some of the lifts. I will teach them how to perform assisted pullups. I am fortunate though to have all boys classes as well as a large number of athletes as well. I hope that by tracking their progress using this 5x5 or 4x6, they can carry over.

    Another question would be, what would be a good exercise for someone who cannot complete 5 reps with just a 45 pound bar? Should I have them do pushups? Pushups from the knees? Use the 25 pound ez curl bar?
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  17. #17
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    Originally Posted by rush33 View Post
    Another question would be, what would be a good exercise for someone who cannot complete 5 reps with just a 45 pound bar? Should I have them do pushups? Pushups from the knees? Use the 25 pound ez curl bar?
    You need to get your hands on some PVC pipe and light training bars.
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  18. #18
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    As a teacher, you should probably be trying to expose your students to a variety of good lifts so that they can learn them and select what they want to do in the future. You're preparing them for life, not necessarily giving them the best workout within the 45 minutes.

    With that in mind, I would modify your original framework to be more like this:

    Monday:
    Squats
    Military Press
    Chinups

    Wednesday:
    Deadlifts
    Dips
    Bentover Row

    Friday:
    Front Squats (or Leg Press or Hack Squats)
    Bench Press
    Biceps Curls
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    Originally Posted by EPMD View Post
    As a teacher, you should probably be trying to expose your students to a variety of good lifts so that they can learn them and select what they want to do in the future. You're preparing them for life, not necessarily giving them the best workout within the 45 minutes.

    With that in mind, I would modify your original framework to be more like this:

    Monday:
    Squats
    Military Press
    Chinups

    Wednesday:
    Deadlifts
    Dips
    Bentover Row

    Friday:
    Front Squats (or Leg Press or Hack Squats)
    Bench Press
    Biceps Curls
    I can show variety on Tuesdays and Thursdays, that actually sounds like a good idea. I'm going to stay away from the front squats for sure though, especially with the less experienced lifters.

    I'm liking these suggestions though, keep them coming!
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    Originally Posted by EPMD View Post
    As a teacher, you should probably be trying to expose your students to a variety of good lifts so that they can learn them and select what they want to do in the future. You're preparing them for life, not necessarily giving them the best workout within the 45 minutes.

    With that in mind, I would modify your original framework to be more like this:

    Monday:
    Squats
    Military Press
    Chinups

    Wednesday:
    Deadlifts
    Dips
    Bentover Row

    Friday:
    Front Squats (or Leg Press or Hack Squats)
    Bench Press
    Biceps Curls
    Originally Posted by rush33 View Post
    I can show variety on Tuesdays and Thursdays, that actually sounds like a good idea. I'm going to stay away from the front squats for sure though, especially with the less experienced lifters.

    I'm liking these suggestions though, keep them coming!
    I like that one, but maybe add in an opposing tri extension to do with the curls.

    Also, some form of crunches once a week.

    Something for the medial delts, since you do have military presses here.

    Chinups may be too advanced, so you could offer optional pulldowns there.
    Time To Re-Schedule
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    so you're teaching weight training and you don't know jack about it? great.
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    Originally Posted by rockhuddy View Post
    so you're teaching weight training and you don't know jack about it? great.
    I think he knows something about it, it's just that he's student teaching and has never taught it.
    Time To Re-Schedule
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    unless you are critiquing the class on their form every time they have bad form, you will probably have a bunch of kids coming out of that class with injuries. Thats just my take on lifting weights in weights classes. Nearly no one follows good form, which is absolutely crucial for deads and squats. The heavy weights they will be using for 6 rep sets coupled with the possibility of poor form could be a bad combo. I think it is a really good idea for them to do deads and squats, but higher reps.
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    Read Super Squats by Randall Strossen. In fact, make it a required reading textbook for your class. Structure your workout around that. And as was previously mentioned, if you are in a position of teaching, I don't know what the hell you're doing getting advice here when many of the guys are very young and still in high school themselves!
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    Originally Posted by Eddie-M View Post
    Mon:
    Bench 4 X 6
    Military 4 X 6
    French Press (Laying Tricep Extension) ~4 X 10

    Wed:
    Pullups/Lat Pull Downs 4 X 6
    Bent Over Rows 4 X 6
    Barbell Curls ~4 X 10

    Fri:
    Squats 3 X 6
    Deads 3 X 6
    Leg Extensions ~2 X 10
    Leg Curls ~2 X 10
    Probably switch military and deads. Wouldnt do deads and squats on the same day, or military and bench press on the same day.
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    Originally Posted by Kiknskreem View Post
    There's nothing wrong with seeking out new information, but by the time you are teaching a ****ing high school weightlifting class you shouldn't be here, asking this kind of question.

    I implore you to pick up a copy of Starting Strength, Practical Programming, and attend a Crossfit Barbell Certification.
    Don not ignore this post. If you're going to be teaching kids the lifts, you need to do it right. Starting Strength is the best coaching manual on the major lifts out there, it's basically designed for your situation. BUY IT.
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    Honestly, because it's easier to teach, and there is less risk of injury, I would recommend bodyweight exercises. Calesthenics, essentially. There are plenty of good bodyweight exercises out there, and it's functional, and those kids can do them anywhere.

    Pushups
    Pullups
    Situps or Crunches
    Jumping Jacks
    Squats
    Calf Raises
    Dips
    Leg Lifts
    Lunges
    Mountain Climbers
    Dive Bombers
    Ones and Twos

    On the "why are you here" tangent - it's good that you are. You should be able to discuss these things with others, and even bodybuilding experts come here to "talk shop" and they know more than most degreed physiologists about the discipline of bodybuilding.

    I certainly credit you for coming here and getting opinions from those who actually do, rather than from those who just teach. Just keep in mind that you need to do too, instead of just teach. Set good examples for the children you teach.
    --- Nick ---
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    Originally Posted by Kiknskreem View Post
    I implore you to pick up a copy of Starting Strength, Practical Programming, and attend a Crossfit Barbell Certification.

    http://startingstrength.wikia.com/wi...hing_Beginners

    Starting Strength: A Simple and Practical Guide for Coaching BeginnersStarting Strength is a unique approach to coaching weight training, written by coaches and designed specifically for training beginners. Learn how to effectively and safely coach the basic core lifts and their programming in an easy to do, step-by-step process. Featuring the most heavily illustrated exercise chapters in print, Starting Strength shows the reader not only how to teach the lifts, but how to recognize and correct technique errors. The book features flip animations of each exercise performed correctly, along with practical interpretations of coaching theory, and the anatomical, physiological, and mechanical principles of training. It will help prepare coaches and personal trainers to be more effective strength and conditioning professionals.

    http://www.amazon.com/Starting-Stren...0117344&sr=8-1
    Last edited by UsurperDave; 08-30-2008 at 10:31 AM.
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    My suggestion is instead of making it a monday, wednesday, friday split make it an A, B C split. and split the class into thirds so on monday you have one third of the class doing A, one third doing B, and one third doing C.

    if you try to have them all doing the same exercises on the same days you will probably not have enough equipment. and if they have to wait for someone to be done with something before they can use it, they won't get done in time

    also you're gonna have to constantly watch them and make sure they're using proper form, and also make sure you're always reminding them the importance of not just doing bench and curls cuz i bet you that a lot of them will decide they'd rather do curl day instead of squats or whatever they were supposed to be doing that day

    edit: if anyone does curls when they are supposed to be doing something else, the whole class has to run a lap!
    Last edited by thebm; 08-30-2008 at 10:57 AM.
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    Originally Posted by thebm View Post
    My suggestion is instead of making it a monday, wednesday, friday split make it an A, B C split. and split the class into thirds so on monday you have one third of the class doing A, one third doing B, and one third doing C.

    if you try to have them all doing the same exercises on the same days you will probably not have enough equipment. and if they have to wait for someone to be done with something before they can use it, they won't get done in time

    also you're gonna have to constantly watch them and make sure they're using proper form, and also make sure you're always reminding them the importance of not just doing bench and curls cuz i bet you that a lot of them will decide they'd rather do curl day instead of squats or whatever they were supposed to be doing that day

    edit: if anyone does curls when they are supposed to be doing something else, the whole class has to run a lap!
    GREAT CALL on the A, B, C split. The weight room is rather large, but I do have 2 classes with upwards of 60 students. Awesome idea!

    As far as required reading, I wish I could require it, but unless I can provide a copy for all of them, I can't do it. I certainly can't ask them all to purchase their own copy. I can make it a recommendation, and I will probably do so.

    For the first couple of days, I was planning on putting together an instructional DVD that I can show them the proper form and key points to each lift as well as what muscle groups they are working. Then I was going to actually have them do the lifts with very small weight to work proper form and then go from there.

    And for the curls, if they want to do curls AFTER they complete their workout, I'll have no problem with that. And to keep them on task, I will have talking/radio privilege. If they are not getting their work done, I will make them lift in silence, no talking, no radio. If they are doing a good job and staying on task, they can talk and have the radio.
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