Subject Area: Strength & Conditioning

Grade level: 9-12

Lesson Title: Tuesday/Friday Squat & Deadlift
MoPTA Lesson Plan Format
I.

Standards/Quality Indicators/Skills
a. Content Standard PA1D9-12
b. PA = Physical Activity and Lifetime Wellness
c. 1 = Personal Fitness and Healthy Active Living
d. D = Body Systems
e. 9-12 = Grade Level

II.

Learning Objectives/Outcomes
a. Students will be introduced to the weight room and weight training movements.
b. Students will be able to identify the major muscle groups being worked by specific
weight movement.

III.

Assessment (type[s] of assessment used throughout the lesson)

a. Daily workout sheets will be filled out each day by students and will be graded daily.
These sheets are worth 25% of the students overall grade.
b. Students will be assessed by the teacher each day on their effort and given a + or for the
day. These marks are worth 20% of the students overall grade.
c. Students will have a short 5 question multiple choice quiz every Friday before workouts
and will be worth 5% of the students overall grade.
d. Students will be assessed on their core lifts for improvement (bench, squat, deadlift,
cleans) every quarter and will be worth 50% of the students overall grade.

IV.

Lesson Structure and Procedures

a. Stretch and warmup 10min
b. Students will be divided into groups of 2 (one lifter and one spotter).
c. Half of the class will be at station 1 while the other half at station 2.
i. Station 1: Squats
1. 50% x 10
2. 60% x 8
3. 70% x 6
4. 80% x 4
5. 90% x 2
6. 80% x 4
7. 70% x 6
8. 60% x 8
9. 50% x 10
10. Crunches and sit-ups when done
ii. Station 2: Deadlift
1. 50% x 10
2. 60% x 8
3. 70% x 6
4. 80% x 4
5. 90% x 2
6. 80% x 4

7. 70% x 6
8. 60% x 8
9. 50% x 10
10. Crunches and sit-ups when done
d. Students will have approximately 30min at each station before rotating.
e. Stretch and cool down 10min

V.

Instructional Strategies
a. The atmosphere will be positive and full of energy by:
i. Having appropriate workout music playing in the background
ii. Encouraging students during lifts with positive talk
iii. Students will be reminded of proper technique by surrounding the weight room
with instruction materials and photos of proper technique.

VI.

Learning Activities
a. Students will be shown and constantly reinforced on utilizing proper technique during
lifts.

VII.

Resources and Materials

a. Weight Facility/Room
b. Free weights and bars
c. Squat racks
d. Bench for bench press
e. Daily workout sheets
f. Photos and instructional materials of proper techniques.

VIII.

Technology
a. Clock with buzzer.
b. Radio with speakers
c. Treadmill
d. Computer for logging in grades, lifts, and progress

IX.

Differentiation/Accommodations/Modifications/Increase in Rigor
a. If students are unable to participate in certain lifts, they could choose to either run/walk
on treadmill or study materials on healthy living.

X.

Classroom Management
a. Teacher will walk around and assess/encourage students during their lifts.
b. Buzzer will sound when its time to switch stations.

XI.

Extensions
a. When students are done early with their lifts, they could work on their abdominals by
doing crunches and sit-ups.

XII.

Follow-up to Todays Lesson

a. Students will have a chance to reflect on their lifts and gain a deeper understanding of
muscle function during quick quizzes given every Friday.

XIII.

Additional Information
a. Students will have a chance to earn a t-shirt based on their overall lifts during quarterly
assessments that could be worn in class. They could be eligible for:
i. 1000lb club shirt: for having a total overall lift of 1000lbs or more in bench,
squat, deadlift, and power cleans.
ii. 1500lb club shirt: for having a total overall lift of 1500lbs or more in bench,
squat, deadlift, and power cleans.
iii. 2000lb club shirt: for having a total overall lift of 2000lbs or more in bench,
squat, deadlift, and power cleans.
b. Top 3 lifters in the school will have their photos posted in the weight room entrance.
c. Top lifters of all time will have their names on a plaque that will be posted in the weight
room.