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. Isometric Training
Isometric exercise involves contraction against an immovable resistance. Strength is increased at the specific angle of exertion with up to 20% overflow surrounding joint angles. At other joint angles, there is no corresponding increase in strength.
Used by power-lifters to break sticking points, a specific angle in the range of motion at which smooth movement is difficult because of insufficient strength.

3. Super Slow
Super slow training involves performing repetitions in a very slow controlled manner. This longer tension times enhance continuous tension muscular endurance.
Performing exercises slowly can impair power development.
This technique may be useful for individuals susceptible to an injury (i.e.: osteoporosis, past injury) and cleared to exercise by a physician.

4. Light Heavy Training
Light/heavy training incorporates variation of alternating workout intensities, or workloads
Intermediate to advanced trainees appear to make greater progress on light/heavy workouts as compared to workouts with a single repetition range.