1. Objectives
The student will be learning the basic and advanced principles of performance and weightlifting techniques through lecture and practical application.
The student will be learning how to apply the principles of performance and advanced weight training techniques to enhance the performance of the resistance athlete and the endurance athlete.
The student will be learn how to develop an Individual exercise prescription accounting for their individual fitness goals.
SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

2. Rest Pause (Stripping / Down the Rack)
A rest pause technique involving weight being decreased after no further repetitions can be performed.
The exerciser only rests long enough to permit the resistance to be decreased safely.
If a loaded barbell is used, typically two spotters, remove the weight simultaneously from each side.
If a weight machine with a weight stack is used, the exerciser may quickly decrease the resistance themselves.

3. Rest Pause Down the Rack
A stripping technique using fixed dumbbells or barbells. The exerciser performs as many repetitions as possible, sets the weight down, immediately grasps a lighter resistance, performs as many repetitions as possible. One or more drops in weight may be prescribed.