This class is for the student who has never trained with weights or perhaps has messed around a bit with them but has never seriously trained. It is assumed that now you are ready to get serious about training with weights since you are in this class.
As your strength coach, I am available to help you train effectively. I am not here to babysit you. I can and will help you reach your goal but actually achieving that goal is up to you! If you don't have a goal then we will talk about you switching to a different class.
Classroom Management/Learning Materials
There is no textbook for this course. You will be required to access clips of exercises in canvas to learn proper technique prior to certain class days where that exercise will be featured. You are expected to be engaged in training when you are in the weight room.
The required materials for this course include:
Optional materials may include:
Wireless earbuds, knee wraps, wrist wraps, gloves, water bottle, weight belt.
Class will begin at the tardy bell lined up at attention in the hallway by the entrance to the weight room. At 5 min. after the tardy bell you will begin a dynamic stretch routine, which will be guided by your strength coach until you have learned it. At that point, the cadet serving as class leader at the time will conduct the dynamic stretch routine. After the warm-up routine cadets will be responsible for following the training program on the whiteboard in class. You are expected to be fully engaged in the training program. At 10 min. to the dismissal bell you should begin your static cool down stretch routine. After 2 to 3 min. of static stretching you will be dismissed to go to the locker room to change your clothes. When you exit the locker room you will return to the weight room to wait for the dismissal bell unless it has already rung.
There are videos clips or links to external websites that you will review at times in preparation for class. These resources are demonstrations of proper exercise technique. In class, after viewing these resources, you will be expected to ask questions you need resolved and to perform the exercise in proper form.
When assigned to watch a video clip you are required to describe the points of good technique that you see in the video on a note card. You will turn this note card in on the day the exercise is reviewed in class.
You will record your daily training (participation) on a progress chart. You will need this every day in class. Your participation points will be awarded according to this chart. Not training and making stuff up on your chart will be noted through my observation of the class and appropriate points will be deducted from your participation score.
You are graded on three categories in this course. They are:
- Full engagement in training (participation)
- Note cards (proper writing mechanics graded)
- A percentage of improvement on three core lifts from semester start to semester end
Absences and Make-Up Policy
When you are absent you must make up your absence by completing a workout outside of class. If you do not have access to a gym outside of class you may complete some other type of legitimate workout. This workout must be logged and signed by a legal guardian and then submitted to me for points to be awarded for that absence.
Rules and Consequences
All UMA rules concerning conduct, dress, and academic integrity apply in and out of the classroom. The UMA Cadet Guide is a great place to familiarize yourself with expectations.
Although it is appropriate to socialize in the weight room, it is something that you are engaged in as you are working out. Participation is not awarded to a cadet who spends his time merely socializing with no real training being done. This will only be tolerated long enough for the cadet to have a chance to change it. If the change does not occur then the cadet will be assigned to a different class by a counselor.
Cell phones are NOT allowed in class. You may use wireless earbuds for music if you want.
Rules specific to the weight room include:
1. Water only unless sports drink is in a water bottle with a secure cap.
2. No food allowed.
3. No horseplay...this is a safety concern.
If you have any questions, please feel free to contact me at: email@example.com
Strength and Conditioning Coach
Utah Military Academy
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