WARM-UP
-30 sec. rotation x2
barbell warm-up
crunches
mtn. climbers
push ups
STRENGTH
Hang Power Cleans 5-5-5-5-3-3-1-1
-start at 50-60% of max & add weight each set
Push Jerk 4 x 6 @70%
Sumo Deadlift Hi-Pull 3 x 8
Heavy Shrugs 2 x 15
-with 2 second hold
MID-WORK
-this work is to be done when you are not lifting or spotting at your rack
-listed work is in totals, so it won't be all done at once--spread it out through the period
100 med ball twisters (on butt, twist side to side)
20 GHD sit ups
100 med ball half jack knifes
dumbbell front raises 2 x 12
dumbbell side raises 2 x 12
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Press finish position
See how low he is in the full squat--that is your goal each time you perform a squat.
Welcome to the Kamiakin Weight Training Blog!
You can follow our daily workouts on this site. Post your results every day & see how you did compared to others & to keep track of your progress.
Check back often--there will be training tips, nutrition ideas & other stuff to help you in your workouts.
You can also check the workouts on the days you miss class so you can complete the workout after school for your make-up!
GO BRAVES!!
Check back often--there will be training tips, nutrition ideas & other stuff to help you in your workouts.
You can also check the workouts on the days you miss class so you can complete the workout after school for your make-up!
GO BRAVES!!
What to expect...
When you are in weight training at Kamiakin High School you will be expected to work hard each day. Our daily expectations revolve around your ability to work hard & perform the required activities & movements.
TECHNIQUE
We will practice proper technique on all lifts & exercises. Students are expected to work towards mastering each.
CONSISTENCY
Students need to be consistent in a variety of ways.
1) Be in class
2) Work on technique so your lifts are consistent & safe
3) Consistently work HARD!
INTENSITY
Your ability to work hard each & every day will be the key to seeing success & gains in your fitness.
ACCOUNTABILITY
Keep track of your workouts--times, reps, sets, weights used & achieved, etc. Set goals & always strive for improvement.
COMPETITION
Every day is a competition in weight training. You are competing with other students, sure, but in reality the true competition is with yourself. Can you push yourself to get better? Your mind is your biggest asset in getting better...it is also your biggest enemy.
TECHNIQUE
We will practice proper technique on all lifts & exercises. Students are expected to work towards mastering each.
CONSISTENCY
Students need to be consistent in a variety of ways.
1) Be in class
2) Work on technique so your lifts are consistent & safe
3) Consistently work HARD!
INTENSITY
Your ability to work hard each & every day will be the key to seeing success & gains in your fitness.
ACCOUNTABILITY
Keep track of your workouts--times, reps, sets, weights used & achieved, etc. Set goals & always strive for improvement.
COMPETITION
Every day is a competition in weight training. You are competing with other students, sure, but in reality the true competition is with yourself. Can you push yourself to get better? Your mind is your biggest asset in getting better...it is also your biggest enemy.
Press Progression
We will learn 3 types of overhead presses, the press, push press & push jerk. Each movement starts in the same position--front rack--with bar resting on the "rack" created by the shoulders. Elbows should be down & in front of the bar
Press execution:
Tighten midsection, drive through heels keeping the whole body rigid. Bar travels straight up to a locked out position. Your head will accommodate the bar by moving back & then it will return to its normal position.
See the picture below for the perfect finish position,
Press execution:
Tighten midsection, drive through heels keeping the whole body rigid. Bar travels straight up to a locked out position. Your head will accommodate the bar by moving back & then it will return to its normal position.
See the picture below for the perfect finish position,
Press finish position
Proper Squat
See how low he is in the full squat--that is your goal each time you perform a squat.
Squat Basics
The SQUAT triad
1. weight on heels
2. lumbar curve
3. chest up
FULL squat
*crease of hips below the knees
Initiate squat with the butt--move butt back & down
Eyes look forward
Feet shoulder width or slightly wider & pointing out about 30 degrees
Knees "track over the toes"
As body lowers & rises, "spread the floor" (push the knees out)
1. weight on heels
2. lumbar curve
3. chest up
FULL squat
*crease of hips below the knees
Initiate squat with the butt--move butt back & down
Eyes look forward
Feet shoulder width or slightly wider & pointing out about 30 degrees
Knees "track over the toes"
As body lowers & rises, "spread the floor" (push the knees out)
Followers
About Me
- Mr. Gough
- I am now in my second year teaching at Kamiakin High School. I have also been an assistant football coach at Kamiakin for 12 years. I have completed my Level 1 Crossfit Certification & will use knowledge gained there to better teach our students & student-athletes.
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