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Strength & Conditioning

Russell High School

Strength and Conditioning Class




  • Gain knowledge in proper form and technique of basic weight training
  • Understand  program progressions and be able to perform Olympic Lifts
  • Improvements in conditioning level, agility, speed, balance, power, and overall strength
  • Gain an understanding of program design
  • Improve sport specific movements and skills
  • Build a mental conditioning model



  • Students grades will be based on the following:
    • Daily participation in class activities
    • Completion of each days training program
    • Proper use of equipment and facilities
    • Application of safety guidelines and training methods
    • Appropriate dress/dressing out
    • Punctuality, conduct, sportsmanship, effort


  • Overall Points based grading system. 
    • You will receive 10 points per day
    • If you miss class for any reason (other than a school activity) it will be recorded as a zero.  You can make up those absences for full credit within one week of the absence.

Possibility of achieving a negative point balance



  • Be on time and prepared for class
  • Respect our facilities, equipment, instructor, and other students (Treat others the way you want to be treated)
  • Actively Participate
  • Do what is right


Class Procedures:

  • Attendance
  • Game day procedure for athletes 
  • Instructor leaving the room/guests entering room
  • Equipment clean-up
  • Equipment placement


Dressing Out:

  • Must be FAST.  You must be dressed out and lined up in the gym within 5 minutes of class starting.  Tardiness will simply not be tolerated.
  • Students will be expected to dress out every day in appropriate athletic wear
  • Athletic shoes, shorts/athletic pants, appropriate shirts
  • NO hats or jewelry
  • Students that do not dress out will receive a zero for the day
  • Non-dressed students will be assigned clean-up work or an alternate written assignment
  • Students that have 5 or more non-dress days a semester will automatically fail

            *These non-dress days can be made-up on Monday & Wednesday mornings at     6:30a.m.




  • If you have an excused absence you will receive a zero for the day (unless it is a school activity).
  • If you have an unexcused absence you will receive a zero for the day.
  • If you have an absence or an injury that will keep you out of training for longer than three consecutive days, you will be given an alternative workout or a written assignment.


Locks/Locker Room:

  • The locker room is not a place for horseplay and must be kept clean.
  • Neither the school nor I will be held responsible for lost/stolen property.  Please secure your belongings in a locker.
  • Each student will be issued a lock to use.  At the end of the year/semester, you will be required to turn in your lock or pay the $6.50 lock replacement fee to receive your grade.


Drinks & Bathroom:

  • You can’t leave the weight room or gym without the consent of the instructor.


Cell Phones/IPods (all electric devices)

  • You will not be allowed to use any personal devices in class unless authorized by the instructor.
    • Violations will result in your device being taken to the office


 The concepts of this class are designed to allow you to improve your health and wellness and become a better student athlete. To take advantage of this opportunity, students are required to actively participate at all times.  This is not a class for those looking to play games or sit around and socialize.  Laziness will not be tolerated.  I encourage you to use your time wisely and follow the program.  You will be impressed with how much you can achieve.