Course Description
| Students will learn principles of developing muscular stability, endurance, strength, power, speed, agility, and quickness through bodyweight, resistance, and speed training. Scholars will be carefully supervised by a certified sports performance coach and will be taught principles of movement that will help them reduce the likelihood of injury, learn how to move with fluidity and control and how to achieve their physical goals. The objective of this class is to teach scholars to train like athletes, give them an opportunity to train during the school day under professional supervision and allow them to pursue high level sport without sacrificing too much time in their family and social lives. |
Course Details
Strength & Conditioning
Eighth Grade Ninth Grade Tenth Grade Eleventh Grade Twelfth Grade
Unit 1: Stability
Movements/Skills:
- Positive Self Talk
- Squat form
- Low level plyometrics (pogos, skips, line hops, etc.)
- Running form
- Push Up Form
- Hinge
- Pressing
- Rows
- Core basics (planks, supermans, crunches, russian twists)
- Linear Sprinting
- Curvilinear Sprinting
- Change of direction
Initial Testing
- Vertical Jump
- 1 Mile Run
- 40 Yard Dash
- 7×30 Meter Sprints
- Push Up Test
- T-Drill
Discussion Topics
- Growth Mindset
- Strength
- Aerobic
- Anaerobic
- Progressive Overload
- Delayed Onset Muscle Soreness (DOMS)
- Compound Movement
- Isolation Movement
Unit 2: Strength Endurance
Movements/Skills:
- Continued refinement of movements from previous unit
- Sit ups
- Reverse Crunch
- Woodchops
- Bounds
- Crossover Step
- Side on Sprints
- Box Jumps
- Lateral Shuffles
- Lunges
- Broad Jumps
Follow-up Testing
- Vertical Jump
- 1 Mile Run
- 40 Yard Dash
- 7×30 Meter Sprints
- Push Up Test
- T-Drill
Discussion Topics
- Cardiovascular Endurance
- Muscular Endurance
- Muscular Strength
- Isometric
- Concentric
- Eccentric
- Warm-up
- Power
- Time Under Tension
Unit 3: Hypertrophy
Movements Skills
- Tuck Jumps
- Backpedals
- Depth Drop and Catch
- Hip Dissociation
Discussion Topics
- Hypertrophy
- Volume
- Intensity
- Specificity
- Atrophy
Unit 4: Advanced Stability
Movements Skills
- Rear Foot Elevated Split Squat
- B Stand Romanian Deadlift (RDL)
- Single Leg Squat
- Single Leg RDL
- Stability Ball Push Up
- Single Leg Plyometrics
Discussion Topics
- Plyometrics
- Posture
- Balance
- Stability
- Mobility
- Flexibility
Unit 5: Power
Movements Skills
- Kettlebell Snatch
- Depth Drop Jump
- Repeated Broad Jumps
- Single Leg Box Jumps
- Single Leg Broad Jumps
- Kettlebell Swings
- Push Press
- Split Stance Snatch
Discussion Topics
- Stress
- Energy
- Anxiety
- Reflection
- Macronutrients
- Micronutrients
- Vitamins
- Minerals
- MyPlate
Final Testing
- Vertical Jump
- 1 Mile Run
- 40 Yard Dash
- 7×30 Meter Sprints
- Push Up Test
- T-Drill
No texts are required for this course.
Mr. Thiago Lopes
Thiago Lopes finishes his master’s degree in Kinesiology at the University of Utah, and he holds a bachelor’s degree in Exercise and Sport Science from BYU-Hawaii. He was born in São Paulo, Brazil but his family moved to Salt Lake City, Utah when he was four years old. Thiago has a deep passion for sports and played basketball and soccer competitively while growing up. He played NCAA division 2 soccer at Westminster College in Utah. He has a background as a sports performance coach and personal trainer. He enjoys teaching gospel principles through sport and exercise. Thiago was a full-time missionary sharing the restored gospel of Jesus Christ in Boston, Massachusetts. He and his wife, Lisa, are raising their daughters in Salt Lake City, Utah.