Course Map for

Advanced Weight Lifting

Course # 7352

Wade Meier

May 2008







-Class procedures 

-Locker assignments 


-Review of equipment: free weights / machines 

-Anatomy: muscles, how they are involved in various lifting exercises.

-Spotting procedures and techniques 

-Warm up procedures 

-Flexibility exercises 

-Theories of training

-Overload principle

-Workout design: Choosing exercises, sets, reps. 

-Power Lifting: core lifts, auxiliary lifts. 

-Testing for strength, power, speed, and agility.

-Cardio vascular improvement. 

-Goal setting.

-Understand safe weight room procedures including equipment setup and spotting techniques. 

-Demonstrate proper use of all equipment. 

-Demonstrate correct lifting technique for each lift. 

-Understand the importance of proper warm-up and flexibility development. 

-Have an understanding of workout design: exercise, sets, reps, and weight percentages. 

-Become proficient in technique used for each lift. 

-Develop increased strength, power, speed and agility. 

-Development of cardio vascular conditioning.

-Understand the importance of personal goals: short and long term.

-Keep a record of short and long term goals as they pertain to elements of the class.

-Daily observation of safety rule observance. 

-Pre workout testing: 1 rep max for core lifts. Strength level (2-10 reps) testing for auxiliary lifts. 

40 yd. Sprint. 

Vertical jump. 

Pro agility test. 

30 second box jumps. 

-Record of personal goals. 

-Daily workout records.

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

-Retest for strength, power, speed, agility, and cardio vascular conditioning improvement every 6-8 weeks, or at the conclusion of each training cycle. 

-Evaluate goals. 



Same as previous semester

Same as previous semester

Same as previous semester

This course is a semester course therefore the content is covered over a period of one semester, and then repeated the following semester. Due to the nature of the course, the content is primarily taught during the first few weeks of the course. The remainder of the time is spent in developing the skills of the students, teaching, observing, re-teaching, and helping them to evaluate their progress through testing and evaluation of personal goals. Adjustments are made in course content according to the needs and development of the students.