Weightlifting I and II

Room: Weight Room Instructor: Coach Rezac Email: [email protected] Office: Room # LR-258 Boys Locker Room Office Hours: 7:45-8:00 a.m. & Preparation Period

WHAT YOU NEED: -Follow proper dress. Appropriate T-shirt, long sleeve T, Sweat Shirt, Shorts, Wind pants, Sweat pants, Socks, & Tennis shoes. I would like to see your clothing be ELC apparel or red/black (this does not mean you have to have ELC apparel). DO NOT WEAR ANOTHER HIGH SCHOOL’S APPERAL.

WHAT YOU NEED TO KNOW: -Class begins at 7:45. This is when school begins for you if in this class. You will be counted absent or tardy if you are not there on time. Your program for that day must be completed before you are excused. If not you stay until it is completed. You will have 40 minutes to complete the dot drill, core lifts, and auxiliary lifts. Then we all will work on speed/agility work for 15 minutes and finally we will stretch for 5 minutes. -You must use the BFS Program designed for you. - The dot drill will count as your bell ringer and is worth 3 points of you daily total. -You will still be expected to participate on game day. Communication is key…I will work with you. -You will document your lifts and turn those in weekly. The sheet completed is worth 30 points a week. Each lift is worth 10 points individually. You are responsible for three lifts per week. If you only have class twice during a week your homework is to complete that third lift on your own before or after school. Consider this your homework. You must turn in your sheet to receive credit. -If you are injured or ill, I will need a written excuse from a doctor or I will expect you to participate. -Basically your grade has everything to do with your choice. Either you choose to participate to the best of your ability or you choose not to. Your grade will reflect that choice. - You will have a semester test that is worth 30 points. A study guide will be provided.

ABSENCES : Any excused absence must be made up. You may lift before or after school in our weight room. Sign in and I will have on your sheet what lifts you need to make up. The weight room is open at 6 a.m. M-F and 3:30-5:00 p.m. M-F. As soon as the lift is made up turn your sheet back into me. Unexcused absences will be counted as a zero. If you have a long term injury or illness, we will work together to see what you can do. This could be an opportunity to do some physical therapy. You will still be expected to be in class.

WEIGHTROOM: Safety is the key. You will be expected to use proper technique, spot your partners, and make sure everything is picked up in the weight room during and after lifting. We will have you in groups of three if possible. This will be your group for the semester and you should take turns lifting.

Typical Day 1: Typical Day 2: Typical Day 3: 7:45-Dot Drill, Core Lifts, and 7:45-Dot Drill, Core Lifts, and 7:45-Dot Drill, Core Lifts, and Auxiliary Lifts Auxiliary Lifts Auxiliary Lifts

8:25-Speed/ Agility 8:25-Speed/ Agility 8:25-Speed/ Agility

8:40-1,2,3,4 Flexibility 8:40-1,2,3,4 Flexibility 8:40-1,2,3,4 Flexibility

8:45-Class dismissed to shower 8:45-Class dismissed to shower 8:45-Class dismissed to shower ELC Midget Strength and Conditioning Speed and Agility Workouts

Ladders – Med Ball/ Core Workout- Frontward & Backwards 3 X 15 1. Run Through 1. Decline Sit-ups- Med Ball 2. Zigzag 2. Seated Twist- Med Ball 3. Forward Slalom Jump 3. 45 Degree Wood Chopper- Med Ball 4. Hopscotch 4. Single Leg Toss- Med Ball 5. Cross Behind 5. Hammer Throw- Med Ball 6. Forward Shuffle Bound 6. Superman- EX Ball 7. Forward Cross Step Bound 7. Dead Bug- EX Ball 8. Side Bend- DB Lateral- Right and Left 1. 2 Feet In 2. Ali Shuffle 3. Ali Every Other 4. 2 in 2 Out 5. 180’s 6. Lateral Right In 7. Lateral Left In Plyo Boxes- Accelerator- 3 X 10 3 X 10 1. Single Leg Step Up 1. High Knees 2. Box Jump on 2. High Knee Carioca 3. Side to Side 3. High Knee Skip 4. Jump on With Med Ball above head 4. Sprint Forward 5. Back Peddle Mini Hurdles- Speed Work- 1. High Knees 1. Tennis Ball Drop 2. High Knee Skips 2. Mirror Dodge 3. One Foot In 3. Chaser Drill 4. Two Feet In 4. Pro Agility 5. Run with Sprint Out 5. Box Wave 6. Both Feet Jumps 6. X Drill 7. Lateral Run 8. Lateral Run with Change of Direction

VertiMax- 2X10- Remember every time you do something with bands on do it with bands off Day 1- Day 2- Day 3- 1. Single Leg Drive 1. Lateral Shuffle 1. Cross Over Lunge 2. 45 Degree Jump- Hold 2. 90 Degree Jump- Hold 2. Ankle Jumps- Hold Med Med Ball Med Ball Ball 3. Skate and Hop 3. 1-2 Cut 3. 1 Knee Start 4. Position Specific 4. Position Specific 4. Position Specific BREAK THE ROCK

“When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it--- but all that had gone before.”

BUILD THE MOUTAIN

The task is to build a mountain. We started with one rock. There are more ROCKS to be broken. The ROCK is the foundation of our mountain. We continue to build by gathering more rocks in a pile. As we get stronger we can carry bigger rocks. Soon we move to boulders and the pile of rocks is now a hill. As we continue to work, our hill grows higher. Eventually, we look down and realize we stand atop a mountain.

Building a mountain is a never ending task. There are outside forces who are working to tear down our mountain. It will be up to those who come after us to keep working so our mountain continues to grow taller and never comes tumbling down! True there will be gaps and holes caused by outside forces, but that only means we have to work harder to BUILD THE MOUNTAIN. 1. What does this philosophy mean to you?

2. What are outside forces that may work to tear our mountain down?

3. What are my short-term goals to help break the rock?

4. What are my long-term goals to build the mountain?