Freshman Athletic Fitness Rules, Procedures and What to Expect

Rules Safety First All Out Effort Report All Injuries No messing around, always spot, help others out All Out Effort No matter what we do, give me your best and work your hardest Report All Injuries Even bruises

Rules Work With an Intense Attitude Be Aware Technique is KEY!!! If and when your work with intensity, it carries over to the field Be Aware Be aware of others lifting around you Technique is KEY!!! Always lift and run with the best technique you can

Procedures Lifting Groups 3-4 people One spotter, One Lifter, One Rester, (One doing alt exercises) Rotation Lifting to spotting, spotting to resting, resting to lifting Same Strength Communication

Procedures Lifting Rotational lifting 5-8 Lifts a class period Teacher determines rotation times 5-8 Lifts a class period 1-2 muscle groups a class Rest periods 30 seconds to 2 min rest periods based on the type of workout you are doing

Procedures Testing Push Up Test Vert Test Broad Jump 40 Yard Dash How many push ups in a minute Vert Test How high can you jump Broad Jump How far can you jump 40 Yard Dash How fast are you

Procedures Weight Room Testing Bench Squat Power Clean Pull Ups Pre test is rep max Post test is rep max OR 1RM Squat Power Clean Pull Ups

What To Expect During Class Sweat Fatigue Thoughts of quitting and giving up Pride Accomplishment

What To Expect After Class Soreness Sleepiness Dehydration The want for more

What To Expect End of Semester Size Gains/Losses Strength Gains Accomplishment Knowledge of your body Readiness to Win