Course Map for

Advanced Weight Lifting

Instructor:  Wade Meier
May 2013







August- January

-Class Disclosure: Cover class procedures, goals and expectations.

-Locker assignments


-Review of equipment: free weights, racks, platforms, weight machines, cardio equipment.

-Anatomy: muscles, muscle contraction, flexion vs. extension. Muscle involvement in exercise.

-Spotting procedures and techniques.

-Preparation for lifting exercises; warm up procedures, flexibility training.

-Theories of training

-Overload principle

-Workout design: exercises; sets/reps

-Power lifting: core exercises/auxiliary lifts.

-Testing for strength, power, speed and agility.

-Cardio vascular training: assessment and routine development.

-Goal setting.


-Students will have an understanding of safe weight room procedures including equipment setup, proper lifting technique, range of motion, and spotting techniques.

-Students will develop correct lifting technique for each lift in the workout.

-Understand the importance of proper warm up and flexibility development.Use full range of motion as required in exercises.

-Have a knowledge of and understanding of workout design and progression: exercise, sets, reps, and weight percentages used for each exercise.

-Write personalized workouts.

-Develop a proficiency in technique used for each lift.

-Develop increased muscular strength, power, speed and agility.

-Develop cardio vascular conditioning.

-Understand the value and importance of goal setting.Learn to write and evaluate short and long term goals.


-Daily observation of safety rule observance.

-Demonstrate the proper use of all equipment. 

-Pre workout testing: Find 3 rep strength level in pre determined lifting exercises.

-Test for flexibility, ROM.

-Vertical Jump

-Pro agility

-1.5 mile run


-Daily observation of instructor with correction and re-teaching of proper lifting and spotting techniques.


-Evaluation of studentís daily workout records.


-Periodic (6-8 weeks) testing for strength, speed, agility, and cardio vascular improvement.


-Evaluation of student and teacher goals.



January Ė May

Same as previous semester

Same as previous semester

Same as previous semester



This course is a one semester course; therefore the content is covered over a period of one semester then repeated in the following semester.Due to the nature of this course, much of the content is introduced in the first few weeks of the course and repeated throughout the course as studentís progress in their techniques and physical development.Skill development, teaching, observing, re-teaching, and helping students evaluate their progress through testing and evaluation of personal goals is an on going process through out the course.Adjustments are made in course content according to the needs and development of the students.