Fitness/Weight Lifting II
Sage Robinson-Miller, ATC, CSCS

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Course Description: 
This class is a continuation of Fitness I, and is an elective course for the moderate to advanced weight lifter.  Students will use their baseline knowledge of health, fitness, and weight lifting techniques to continue improving their overall fitness levels.  Students will work on designing their own lifting programs and begin incorporating a variety of functional training techniques (agility ladder, mini hurdles, plyoboxes, etc.) to accommodate their personal or sport-specific needs.  This class also helps athletes meet the school’s lifting requirements.  This class and/or Athletic Enhancement must be taken as a prerequisite for Fitness III (86% B-).

[ Fitness II Syllabus ]    [ Fitness II Guidelines & Rules ]    [ Fitness II Lifting Program - 3 Day ]    [ Fitness II Log ]    [ Core Handout ]

Weekly & Daily Schedule:

• 5 day week plan (shorter weeks will still always contain 3 days of lifting)
  • 3-days of intense lifting: 1)Chest/Triceps/Wrists/Abs, 2)Back/Biceps/R.Cuff, 3)Legs/Shoulders
  • 1 KTG (Knowledge, Technique, Game) day:  Mostly hands-on & a little lecture time
  • 1 ABP (Agility, Balance, Plyometrics) day:  Hands-on, lecture, and competitions
• Daily Plan
  • Meet in Rm 2 for start-up activity, attendance, directions for day, & dismissal to change
  • Change & Warm-up
  • Lift, KTG, or ABP
  • Cool-down & Stretch & wait for dismissal to shower & change
  • Shower & Change, then go immediately to Rm 2