Strength Training

Strength TrainingWorthington KilbourneMr. Paliotto

5/3/1Lifting Program

Week One 3 x 5, 3 Sets of 5 Repetitions

Week Two 3 x 3, # Sets of 3 Repetitions

Week Three 3 Sets, 1st set 5 Reps, 2nd set 3 Reps, 3rd set 1 Rep +

Week Four Test

Warm up Sets 3 x 5

5/3/1Lifting Program

4 Core Lifts Box Squat, Bench Press, Dead Lift & Standing Press

Lift 4 Times per week one core lift per day plus auxiliary lifts

Progress Test every four weeks

Technique and Safety - All lifts are taught and evaluated

All Students are graded on their individual progress

StRength Training Classroom

Basic Anatomy Bones & Muscles

Nutrition

The Who, What, and Why about lifting

Program Development

5/3/1Lifting Program