Cedarcrest Strength & Conditioning

Red Wolf Power

Red Wolf Pride

Strength & Conditioning Syllabus

Strength + Conditioning Philosophy:

At Cedarcrest High School, we have made the Olympic Lifts (Power Clean and Clean & Jerk) and their related skill transfer exercises the foundation of our strength and conditioning program.  Few movements can rival the POWER production of these exercises.  Our program objectives include improving each student’s postural alignment, movement skills, technique, balance, coordination, overall fitness, structural/ speed/ functional strength along with increasing injury prevention.  This is accomplished by utilizing the Olympic style movements in conjunction with related structural strength movements (ie. Back Squat/Bench Press) and specific conditioning exercises and games.  This training is organized into a closely monitored and structured yearly plan.

Power Lifting Levels:

Every student/athlete that enrolls in the Strength & Conditioning class will test twice throughout the semester (mid and post), attempting to maximize their performances in the Clean & Jerk, Bench Press and Back Squat. Their total amount lifted in these three lifts will be added together and multiplied by an index umber that is associated with their specific weight class. This helps level the playing field and gives the student/athlete's a true Strength:Body Weight or Power:Body Weight ratio. The cumulation of points can earn them a Level 1/2/3 T-Shirt and their name in the All-Time Lifting Record Books. To find out what weight class you would be in and how much weight would need to be lifting, click here for BOYS and here for GIRLS.

Power Level 1

Power Level 2

Power Level 3

BOYS: 700 pts

BOYS: 850 pts

BOYS: 1000 pts

GIRLS: 375 pts

GIRLS: 450 pts

GIRLS: 525 pts

 

Strength + Conditiioning Weekly Assignments and Notes

Week 18:

Week 17:

Week 16: Power Level Testing

Week 15:

Week 14:

Week 13: Benefits of Fitness - Silent

Week 12: Speed + Agility Information - Speed + Agility Worksheet

Week 11: Energy Systems

SPRING BREAK --> APRIL 11-15

Week 10: Power Level Testing **Quarter Ends APRIL 6th

Week 9: **Last week for make-ups!!

Week 8: Perfomance Principles

Week 7: General Adaptation Syndrome

Week 6: Weight on Bar Assignment

Week 5: 5-10 Rep Max Conversion to a1 Rep Max (Squat & Bench)

Week 4: Back Squat and Bench Press Assessment Rubric

Week 3: SMART Goals

Week 2: Safety and Procedures

Week 1: Syllabus (see top of page for syllabus)

 

HELPFUL & INFORMATIONAL LINKS

Full Body Movements (PC)

Upper Body Movements (BP, INBP, MP)

Lower Body Movements (BS, FS)

 

NEED A TO DO A MAKE UP FOR YOUR PE CLASS? HERE'S HOW... **SUBJECT TO CHANGE!!

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Weight Room/

Gym / Other

Weight Room/

Gym / Other

Weight Room/

Gym / Other

Weight Room /

Gym / Other

N/A

  1. Meet as arranged with instructor on time, 7:00 if before school or 2:05 if after school, and be suited up for activity.  If you are late your make up may or may not count.
  2. Go to the Weight Room at 2:30 Monday - Thursday and complete a strength training workout. (Be sure to have Coach deVries sign off on your presence)
  3. Up to 3 article reviews (1 review = 1 day’s make up) may be done. Article Review PDF 
  4. Make up must be completed prior to the LAST MONDAY of the current grading period (quarter/semester).