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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08-29-2008, 07:12 PM #1
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Teaching Weight Training at a High School
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08-29-2008, 08:25 PM #2
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08-29-2008, 08:31 PM #3
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08-29-2008, 08:36 PM #4
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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?
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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.http://youtube.com/user/Kiknskreem
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08-29-2008, 08:43 PM #5
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08-29-2008, 08:49 PM #6
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08-29-2008, 09:04 PM #7
- Join Date: Apr 2006
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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.http://youtube.com/user/Kiknskreem
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08-29-2008, 09:17 PM #8
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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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08-29-2008, 09:26 PM #9
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08-29-2008, 09:30 PM #10
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08-29-2008, 09:36 PM #11
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08-29-2008, 09:38 PM #12
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 10Squat 355 belt only
Bench 305 touch and go
Dead. 375
Total 1035 @ 175lbs, gym lifts
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08-29-2008, 09:49 PM #13
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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08-29-2008, 09:51 PM #14
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08-29-2008, 09:52 PM #15
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08-29-2008, 09:58 PM #16
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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
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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08-29-2008, 10:03 PM #17
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08-29-2008, 10:04 PM #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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08-29-2008, 10:10 PM #19
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08-30-2008, 12:05 AM #20
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08-30-2008, 12:09 AM #21
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so you're teaching weight training and you don't know jack about it? great.
"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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08-30-2008, 12:21 AM #22
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08-30-2008, 12:31 AM #23
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.
Two years he walks the earth, no phone no pool, no pets, no cigarettes.
Ultimate Freedom. An Extremist. An aesthetic voyager who?s home is The Road. So now after two rambling years comes a final and greatest adventure: the climactic battle to kill the false being within, victoriously concludes a spiritual revolution. No longer to be poisoned by civilization he flees and walks alone upon the land to become Lost In The Wild.
-Alexander Supertramp May, 1992
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08-30-2008, 03:11 AM #24
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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08-30-2008, 04:35 AM #25
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08-30-2008, 05:20 AM #26
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08-30-2008, 07:31 AM #27
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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08-30-2008, 10:25 AM #28
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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=8-1Last edited by UsurperDave; 08-30-2008 at 10:31 AM.
Those who do what they've always done, will only get what they've always got.
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08-30-2008, 10:53 AM #29
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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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08-30-2008, 11:09 AM #30
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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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