2. J.W.M.S. P.E. Weight Training

3. The Big “3” Squat Bench Press Dead Lift

4. Squat (Quadriceps) Hands evenly spaced on the bar Get under the bar and lift with your legs The bar rests on the lifters shoulders Step back and place feet shoulder width apart Look up and squat down until you touch the crate and stand back up Walk the bar back to the rack Wear a belt and have a spotter

5. Bench Press (Pectoralis) Lay on the bench with your eyes in front of the bar and feet flat on the floor Grab the bar shoulder width apart Lift the bar from the rack and lower to your chest Touch your chest and press the bar overhead Rack the bar when done Always have a spotter

6. Dead Lift (lower Back) Walk up to the bar and get as close to bar as possible Feet as wide as your hips Get into an athletic “ready” position Grab the bar about a thumbs distance from your legs Stand up with the bar lifting with your shoulders, back and legs Stand up with your head up and shoulders back Return the bar to the floor with control

7. Assistance exercises Back down (Latissimus Dorsi) DB curls (Biceps) Leg curls (Hamstrings) DB Shoulder press (Deltoids)

8. Middle School High Repetitions (15, 12, 10, 8, and 6) 2 sets Learn technique Non-Ballistic Exercises 6 – 8 exercises

9. spotting Squat – stand behind your partner straddling the milk crate. Put your hands on your partners hips and assist if they fall forward. Help rack the bar by placing your hands between your partners hands and guide the bar into the rack. Bench press – stand behind the bench. Grab the bar inside between your partners hands and help lift the bar. Help rack the bar by grabbing the bar between your partners hands and guide into the rack. Dead lift – assist by reminding your partner on proper technique.

10. Belts Wear a belt when squatting and dead lifting. A belt will help to keep your body in the proper lifting position. A belt will give support to the core muscles (abdominals and lower back).

11. Weight training Benefits Strength development. Coordination. Speed development. Agility development. Muscular endurance.