Trojan Strength & Conditioning

Congratulations to those who have achieved TROJANFIT!

The strength and conditioning classes have been designed to develop a superior level of physical fitness in our students. Participation in vigorous exercises is required. These activities include: running, weightlifting, agility drills, and other conditioning activities. Complete participation is required. Grading will include participation, skills, and written tests.

Weight Room Rules

Use proper technique, lifting through a full range of motion.

Have spotters on appropriate lifts.

Use collars.

Be on task; no horseplay.

Return weights to proper place.

You may have water in the weight room.

Expectations

Students must dress appropriately for class participation. This includes shorts or warm pants, t-shirt, socks, and tennis shoes. Shoes should be properly laced and tied.

Students excused from physical activity due to a medical condition should have a written note from a physician. They will be given an alternate assignment.

Grading Scale

93-100 A

85-92 B

77-84 C

70-76 D

69-0 F

Students will have 20 grades per nine weeks.

TROJAN STRENGTH GOALS

Demonstrate a variety of weightlifting techniques.

Knowledge of warm up and cool down techniques.

Know and implement safety rules for the weight room.

Knowledge of risks of anabolic steroids and other substances.

Proper nutrition.

Develop total fitness, including strength, strength endurance, agility, speed flexibility, power, and healthy body composition.

Understand and implement physical training concepts.

Physical inactivity has been established as a major risk factor for the development of coronary artery disease. It also contributes to other risk factors including obesity, high blood pressure, and a low level of HDL cholesterol. Even modest levels of physical activity are beneficial.

---Scientific position from The American Heart Association

Notes

Supersetting is performing two exercises consecutively. A complex consists of three or more exercises perform together.

Continue to work hard. Students should eat breakfast daily. It is difficult to work without fuel in the body. Drink plenty of water.

Progressive resistance is a basic training concept. It refers to gradually increasing the resistance by adding weight or volume to exercises. Volume is reps times sets.

Nutrients include carbohydrates, fats, proteins, vitamins, minerals, and water. Complex carbs are the best energy source. Protein is necessary for building and repair of tissues. It is a good idea to eat a snack after weight training. Preferably something with protein in it.

Best of luck as we train to be physically fit.