Welcome to Grade 10 Fitness

Mr. FarinaH&PE Specialist, CrossFit Level 1 Certified Trainer

Creator of GARAGEATHLETE and Co-Owner of LIFT. (opening Spring 2015)

Students in this course will…

• Improve the way they look, feel, and perform• Learn basic anatomy and physiology as it

pertains to strength and conditioning• Understand functional movements and their

implementation in a training program• Learn about quality lifestyle habits (eating,

sleeping, etc) to optimize performance, health, and longevity

• Learn fundamentals regarding training intensity and safety, programming, and scheduling

• Learn about PED’s.• Get “better”.

“Why Should I Listen to You?”

• The best lessons you learn in life come from mentors…those are individuals with direct sources of knowledge/experience that can help you better yourself.– Former National team member– Former Division-I athlete– Nearly 10 years experience as a trainer/coach– I live what I preach

Think about this for a second, and write some thoughts down….

What IS “fitness?”

WHO is “fit”?

How do I get “fitter”?

GRADING(APPLICATION & COMMUNICATION) “Participation” – 60%

» Uniform

» Workout completion, Mustang Barbell “Season” points

» Results logged and posted (as required)

(APPLICATION) “Fitness Component” – 10%» Assessed on percent improvement on several benchmark workouts, testing

a variety of general physical skills

(KNOWLEDGE) “Tests and Quizzes” – 15%» Unit Quizzes (3)

» Culminating Activity (10+ non participatory days)

(THINKING & INQUIRY) “Assignments” – 15%» Article Assignments

» Lesson Guide completion

Our Course Website

http://mustangbarbell.wordpress.com

EXPECTATIONS FOR THE CLASSROOM

• Be seated and ready to go (in the correct room) by the 2nd bell.

• Lesson guides will be provided the day of class; lost notes are the students responsibility.

• Classroom dates, locations, and topics will be listed on our website.

EXPECTATIONS FOR THE CHANGE ROOM

• You will be dressed and ready to train by the final bell.

• You will always wear comfortable clothing, and it needs to be different from your daily clothing.

• You should shower after each training session.• You will not bring valuables into the change

room. Keep phones, wallets, etc. in your locker.• You will not be loud and boisterous or spend

time in the gymnasium.

EXPECTATIONS FOR THE TRAINING ROOMS

• You will remind yourself that the reason you took this class was to train. Not to socialize, joke, be lazy, or complain. Your job, while we are in the weight room or elsewhere is to work. Very. Hard.

• You will put all equipment away, in a better situation than you found it, when the time comes. You will also clean up blood, sweat, vomit, and spit, if/when needed.

• You will cheer on your classmates, as they will all be suffering alongside of you.

• I am the coach…that means you listen and do what is asked of you. If your goal is to better yourself, than pay careful attention.

EXPECTATIONS FOR LIFESTYLE

• To get the best out of a training program, an athlete must alter his/her lifestyle to make it worth their time and effort.

• Immediately, athletes are expected to make the following changes, if necessary:– Sleep. Ideally to bed between 7-9pm and sleep for 8-10 hours.– Drink water. Lots of water.– Eat primarily lean meat and vegetables. Use fruit sparingly and

eliminate processed and grain-based foods.– Limit time sitting. Do your best to move as often as possible.– Find some motivation. Training every day is difficult. Find a way

to keep moving forward.

Class Materials/Needs…these are your must haves:

- comfortable gym attire- socks- running shoes, weightlifting shoes, or minimalist shoes.- a small binder for classroom notes- internet access (home and/or library)- Appropriate clothing for the weather…hoodies, pants, etc.- Wrist, knee, ankle wraps and braces (if needed).- Personal equipment (water bottle, jump rope, watch, music when applicable)

ABSOLUTELY NO PHONES IN MY PRESENCE, EVER.

Unit One:Anatomy and Physiology (for Jocks)

• Movement Terms and Principles

• Anatomy (bones)

• Anatomy (muscles)

TEST #1

Unit Two:What is Fitness?

• Three Models/Standards• Hierarchy of the Development of an Athlete • Variance/Functionality/Intensity• Isolation, Compound, & Functional movements• Points of Performance for key movements in

training

TEST #2

Unit Three:Nutrition/Lifestyle for Health and Performance

• Nutrition for Health

• Nutrition for Performance

• Lifestyle Options

TEST #3

Our Programming

• CrossFit– www.crossfit.com

Mustang Barbell:Season & Throwdown

• Most weeks, athletes will compete in a challenge WOD (workout of the day)

• Performances in these workouts will be utilized to create a SEASON ranking that will serve as the basis for our divisional breakdown in the THROWDOWN.

• All SEASON and THROWDOWN information will be available at http://mustangbarbell.wordpress.com

Daily Training

A. “Mustang Barbell Club “ (MBBC) Warmup

B1. Nervous System activation

B2. ‘Pre-hab’ mobility/strength work

B3. WOD Specific Prep

C. Skill Development

D. Workout of the Day

Training

• The first phase of training will have a movement focus; we will be learning several complex functional movements.

• Part of the first phase will be to assess and increase base strength and conditioning.

• The second phase of training will be significantly higher in intensity, as the majority of learning will be complete, and training can become more comprehensive.

Class Organization

• The class will be split into FOUR training groups, partially by gender and capacity.– Boys A and B– Girls A and B

Some workouts will be designed as "split-squad" workouts, where Training Groups will complete separate workouts on given days.

Training Groups/Partners

• A big part of our training is keeping accurate logs of results (times, loads used, rounds completed, etc.)

• Holding true to standards is CRUCIAL. There is zero tolerance for poor quality movements and athletes not holding true to established movement standards.

• Timers and proper counting will be used almost every day…please be prepared to pay attention while timing/counting for partners or group members.

• PLEASE be aware of your responsibilities as training partners. That also includes spotting, moving weights, etc.

Scheduling

• We will train nearly every day. If we take any “rest” days, they will likely fall on a Wednesday to create an even split in the training week.

Online Requirements

• Everyday the “WOD” will be posted on your class website.

• Students have the option of posting their results for the day in the “comments” section of that workout. This will make your own tracking significantly easier!

• Participation grades will be assessed at the end of each training week.

VIDEO

QUESTIONS?