Strength & Conditioning

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STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM

Product testimonials about our Strength and Conditioning for Youth units

"I think this is an awesome resource for physical education! It would be extremely helpful for any teacher trying to incorporate fitness into their curriculum." Audra Offult, Educator, Helfrich Park Middle School, Evansville Indiana

"Easy to access, print, or view. The videos and photos helped us know exactly what is expected in various exercises/movements." Michael Irvin, Educator, Putnam Elementary, Fort Collins Colorado.

"This is the most user-friendly strength and conditioning curriculum I have read through." Faith Erickson, Educator, Shine Homeschool Group, Elk River Minnesota

"I want to say that I have really enjoyed the curriculum and think it is excellent." Jason Shave, Educator, Pine Castle Christian Academy, Orlando Florida

"Great! Kids do understand this. The kids liked to see the videos and then try it. Very easy to use and to get around." Fred Schlafke, Educator, Annandale Middle School, Annandale Minnesota

STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Exercise Continuum for all Units of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD

LESSON # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II AND - Introduces basic - Builds on basic - Exercises become - Full use of implements positions and exercises and more challenging EMPHASIS OF and resistance; combines movements positions - Increased use of implements and increases loads TRAINING - Creates enhanced - Adds complexity and resistance; full use of awareness of difficulty to implements - Introduces single joint exercises movement movements - Greater demands for - Uses complex and combination - Develops foundation - Increases use of balance and stability exercises for adding resistance implements - Multiple planes of - **Challenge Exercise** added motion to each lesson - Combines movements

LESSON 1: Base Exercise Positions Romanian Dead Lift Stiff Legged Dead Lift Reverse Back Extension Core Key the Core (RDL) Position 1-leg Super-person 1-leg Dead Lift Stability Ball Squat **Body Bar and Reverse Body (holding; wall) Bar on Stability Ball**

LESSON 2: Squat Back Squat (with bar) Squat with Medicine Walking Lunge with medicine ball Lower Body Overhead Squat Ball Movements (turn; movements; Lunge and medicine (with bar) twist; press) ball reach; Walking Lateral Lunge Front Squat with Bar **Box Single Leg Squat**

LESSON 3: Push-up (eccentric; Push Press Push-up variations Push-up with turn; Push-up walking Upper Body walking in position) Chest Press (with elastic (close-hand medicine ball; over medicine ball Extension tube; seated; standing) feet elevated) Dips (with **Push-up with hands on medicine chair, box or bench) ball and feet on stability ball**

LESSON 4: Body Bar Crunch Variations Sit-up (anchored; on Sit-up with medicine ball toss Core Arm Bar (speed; iso-hold; on stability ball) Seated Floor Rotation stability ball; legs elevated) Bicycle Toss and Catch Medicine Ball Movements Crunch with variations V-Up (turn; twist; chop; press; (turn; twist; press; **Bicycle on Stability Ball** 8’s; standing or seated) medicine ball)

LESSON 5: Lunge Lunge variations Stationary Lateral Step-up to Reverse Lunge Lower Body (walking; lateral) Lunge Squat to Lateral Lunge Reverse Lunge 1-leg Alternating Iso-hold **1-leg Squat with rear foot on stability ball**

LESSON 6: Pull-up Pull-up Variations (grip Low Bar Row Bent Row (with bar or elastic tube) Upper Body Elastic Pull-down narrow underhand; Shrug Pullover on stability ball (with bar) Flexion Upright Row alternating) Upright Row **Pull-up with towel; rope** Seated/Standing Row (with elastic tube) (with elastic tube) LESSON 7: Crunch (abdominal curl) Reverse Body Bar (bent Reverse Body Bar Medicine Ball Bend/Row/Reach Core 4-point Super-person knee; feet elevated) variations (1-leg; Squat to Overhead Press Prone Super-person walking) Back Extension Stationary Lunge to Press (arms forward; back) on stability ball **1-Leg 3-Touch ** Super Person on stability ball

LESSON 8: Overhead Press Push-up Variations Seated Overhead Press Single Joint Exercises Group 1: Upper Body (hand placement wide; Supine Chest Press Front Shoulder Raise narrow; on medicine balls (with bar or elastic tube; Lateral Shoulder Raise and stability ball) on box or stability ball) Standing Leg Curl

LESSON 9: Step-up Step-up Variations Lunge with Medicine Single Joint Exercises Group 2: Ball movements Lower Body (front; alternating) (turn; twist; chop; press) Biceps Curl Split Squat 1-Leg Squat (on box; Triceps Extension on floor) Calf Raise

LESSON 10: 2-foot Jump and Land Squat Jump Progressive Jumps Speed Step-ups Plyometric Hops over a Mark Lateral and Front/Back (over rope) 1-Foot Hops over mark or implement Hops (over implement) Box Jump Ups **1-leg Jumps** Split Squat Jumps

Concepts and terms accompanying all of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD

Lesson # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II Introduces basic Develops vocabulary of Explains the principles Reviews and elaborates on concepts and terms of fitness and fitness of Periodization previously learned concepts. fitness, exercise and programs. (designing a training resistance training. program). Introduces advanced concepts Explains common of fitness. terminology of strength training.

Lesson 1: Fitness Training Program Periodization Review: Fitness Exercise Intro: Resistance Training Core Anatomy

Lesson 2: Training Strength Training Principle 1: Review: Flexion; Extension Squat Consistency Intro: Neutral; Lower Body Simple Anatomy

Lesson 3: Core Speed Training Principle 2: Review: Sets; Reps Intensity Intro: Upper Body Simple Anatomy

Lesson 4: Session Power Training Principle 3: Review: Volume; Intensity Recovery Intro: Overload

Lesson 5: Lower Body Endurance Training Principle 4: Review: Frequency; Load; Lunge Variation Training Program Intro: Training Cycle

Lesson 6: Upper Body Volume Training Principle 5: Review: Strength; Endurance Individualization Intro: Complex Exercise

Lesson 7: Flexion Intensity Muscular Review: Periodization Load Neural Introduce: Combination Exercise

Lesson 8: Extension Frequency Neuromuscular Review: Training Principles- consistency, intensity, recovery Intro: Single Joint Exercise

Lesson 9: Repetition Stabilization Joint Review: Training Principles- Balance variation, individualization Intro: Multi-joint Exercise

Lesson 10: Set Plyometric Range of Motion (ROM) Review: Speed; Power, Hops Plyometric Jumps

Lesson 11: Intro: Interval Training Circuit Training

Lesson 12: Intro: Station Station Circuit Training

STRENGTH & CONDITIONING For Youth - BASIC I

SUGGESTED EQUIPMENT

This page describes resistance training equipment to be used in the instruction of BASIC I Strength and Conditioning lessons. The equipment recommended for purchase is readily accessible and relatively inexpensive. However, in the case of limited budgets, suggestions are given for alternatives to purchasing training implements.

Suggested Equipment Purchase (including recommendations for size, type or weight): 1) Training Bars (lengths from 4-6 feet; weights 15 lbs. or less) 2) Resistance Tubing (Various degrees of resistance from very light to medium) 3) Step-up Boxes (Heights from 10-14 inches)

Suggestions for Alternatives to Equipment Purchase: To find the following substitute equipment: examine old PE equipment, ask parents or students, or request donations or reduced costs from local businesses or professional organizations.

1) Training Bars: Look in home or building supply stores for: a. PVC pipe: cut to length; may be filled with sand or water with ends capped to add load. Approximately 5 feet length and 1 inch diameter suggested b. Broom handles, electrical conduit cut to length, etc. Or inquire at a welding/steel manufacturing company for: c. 1" diameter round steel bars cut to length (5 foot length suggested, weighs approximately 3 lbs.per ft.)

2) Resistance Tubing: Check a local hospital or physical therapy clinic for the following inexpensive flexible band type materials: a. Elastic band b. Surgical tubing

3) Step-up Boxes: Contact a contractor, carpenter, or lumber supply store for materials to: a. Construct boxes of wood: plywood platform; plywood sides with interior support comprised of a wood frame. Platform approximately 18-24 inches long x 18-24 inches wide with various heights (suggested: 8-14" high) Or use: b. Chairs with a solid base or gym bleachers (12-14" or lower)

SAFETY REMINDERS FOR INSTRUCTORS

• Review rules of safety regarding the introduction of new activities. • Recommend that students wear appropriate clothing and proper footwear while performing exercises. • Instruct students to breathe regularly during exercise; remind students not to hold their breath during activities. • Have students work with partners. Encourage them to “coach” each other. It may also be helpful to group the students in teams.

• Repeat the “Coaching Keys” often, reminding students of the importance of using correct technique during exercises. However, all students are different in physical makeup and it is important to allow children to move naturally.

• Emphasize control of the body during every exercise. Establish a tempo in exercising; concentrate on steady movements. Remind students not to “drop” or “fall” into a position; avoid bouncing when changing direction during an exercise.

• Require focus during movements; teach students to be aware of how their bodies move and feel during the performance of activities. • Find opportunities to use the current (and previous) “Term of the Day” during the lessons. Repeating terms or reviewing principals will enhance understanding of fitness. This should help students become more independent in developing a healthy lifestyle.

• Remind students of the importance of maintaining the Base Exercise Position while doing all exercises.

• Encourage students to “Key the Core” during the performance of exercises to reinforce awareness of a strong trunk.

• Do not force students into a full range of movement or position if they are unwilling or unable to achieve that. Suggest that those experiencing difficulty in this area try to improve each day they train, and remind them that physical abilities will improve with practice.

• Emphasize student understanding of how the exercises contribute to fitness, and therefore an improved quality of life.

O LESS N STRENGTH & CONDITIONING For Youth - INTERMEDIATE I Page 2 of 2 3

Date: Grade Level: Teacher:

RECOMMENDED SETS Dips on Bench, Chair or Box 2-3x 8-10 1. Seated Base Position; place hands on front edge of bench, chair or box. 2. Feet flat on floor and just forward of knees. 3. Move core off and directly to front of bench, extending arms to support bodyweight. 4. Bend elbows to lower core through full range of motion. (Range will vary, emphasize comfort in shoulders. Maintain Seated Base Position View/Print Photo throughout movement) Dips #1 5. Return to start position using a controlled movement; avoid bouncing during change in direction.

Review of Previous Exercises or Strength Training Workout • Core Exercises View/Print Photo • Lower Body Exercises Dips #2

Equipment needed: medicine balls, stability balls, boxes, bench or chairs DIPS PLAY VIDEO

Notes:

OTHER SAMPLE PROGRAMS (Aerobic Exercise or Dynamic Warm-up Suggested Prior to Each Sample Workout)

Circuit Training Examples:

Total Body Workout Short Total Body #1 Total Class In-Place #1 Overhead Squat x10-15 Step-up x10 e. leg Kneeling Super-person x4-6 e. leg Body Bar x30-45 s. MedB Twist x10-12 Walking Push-up x3-5 e. direction MedB Push-up x5-10 Overhead Press x10-12 Lateral Lunge x4-6 e. leg Pull-up (or Down) x5-12 Hops over rope x10-15 Squat Jumps x8-10 Lateral Hops over Cone x10 Bent Row x10-12 Crunch w. Legs Elevated x15-20 Reverse Lunge x10-15 e. leg Rev. Body Bar x6-10 Crunch w. turn x16-20 Push Press x10-15 Total Class In-Place #2 Standing Row w. El. Tube x10-15 Short Total Body #2 RDL Position Iso-Hold x5-10 s. Front/Back Hops over Mark x10 Front Squat x10 Narrow Hand Push-up x5-10 Upright Row w. bar x10 Stationary Lunge x 5-8 e. leg MedB Figure 8 x4-6 e. dir. Lateral Hops x10-15 Chest Press w. El. Tube x10 Arm Bar x15-25 s. e. side Squat Jumps x10 *Run Laps or other Aerobic Super-person (choice) x3-5 e. leg

*Training Exercise Groups #1 (Choose 2-4 exercises to create a group. Perform 1-2 sets per exercise at each group) Core: Speed Crunch x20, Kneeling Super-person x4 w. 5 sec hold, Rev. Body Bar x15 s., MedB Twist x8 Upper Ext.: Overhead Press x10, MedB Push-up x8, Elas. Chest Press x10, Wide Hand Push-up x10 Upper Flex: Upright Row x10, Seated Row w. El. Tube x10, Narrow Grip Pull-up x amap, Pull-Down w. El. Tube x10 Lower Body: Lateral Lunge x5 e. leg, Alt. Step-up x5 e. leg, Overhead Squat x10, Stationary Lunge x10 Plyo: In-place Hops x12, Squat Jumps x8, Lateral Hops over mark x12, Front/Back Hops over cone x12

*Training Exercise Groups #2 (Choose one exercise from each category; combine it with an exercise from each of the other categories to form a training group. Perform 1-2 sets per exercise at each group) Lower Body: Front Squat x10, 1-Leg Squat x8-10 e. leg, Squat w. StaBall x10, Squat w. MedBall Turn x8 Upper Body Ext.: MedB Push-up x10-15, Chest Press w. bar on StaBall x12, Dips x10, Push Press x10 Upper Body Flex: Pull-ups xamap, Pulldown w. El. Tube x10, Bent Row w. bar x10, Shrug x10 Core: Body Bar x30 s., Back Extension on StaB x10, Crunch w. MedB x15, RDL Position x15 s. Plyo: Jump-ups on Box x6, Split Squat Jumps x10, Progressive Jumps over Rope, In-Place Jumps x10 *The exercises from these two groups of training may be exchanged or combined as desired; both forms of training are not limited to the exercises in the groups suggested above.

STRENGTH & CONDITIONING For Youth - INTERMEDIATE II

INTERMEDIATE II ANATOMY: Major Muscle Groups Anterior (Front) View

Pectorals Deltoid

Abdominals Biceps

Obliques Hip Flexors

Hip Abductors Quadriceps