Weight Training Wonders
35 Followers
Kennewick, Washington, United States
About the store
Ten years of teaching experience and counting, four years in Oregon and six years in Washington State. I am a teacher and coach, who is passionate about: overall health, achieving athletic potential, body movement, and weight training development. I am driven to deliver material that connects with state standards while creating weight room curriculum for individuals like you.
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Weight Training: Twenty Week Strength Program
Twenty Week Strength Program, Monday - Thursday! This program is designed using the following principles: specificity, progressive overload, high weight/low reps vs. low weight/high reps (muscle variation), frequency, intensity, and duration. This program is easily individualized. Each core lift has a specific lifting percentage, based on the lifters max. Each lifting percentage is designed to a specific set/rep count to generate muscular hypertrophy & strength. ***Author Recommendation- Alw
8th - 12th, Adult Education, Higher Education
Health, Physical Education
Weight Training: General Weightlifting Program- Six Weeks
Excellent for entry level weightlifters easy to follow and delivers excellent results. This can be utilized as a standalone six-week program or can be an intermittent program between other programs. This is a four day a week lifting program with an added agility session on your off day. This program is built on the "Arnold Split Theory."
9th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Weight Room Terminology & Assessment
Must know terminology to take your weightlifting efforts to the next level. This is a great resource for teachers to collect pre & post student data. Simply, assess the students' prior knowledge with a pre-test then provide students with the terminology- let them apply this to their routine for a period of time. Have students take the post-test and see the knowledge retained! -weights, assessment, formative, summative, terminology, weight training, lifting, data, weight room, results.
6th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
H.I.I.T - High Intensity Interval Training
High Intensity Interval Training, twelve routines of seven exercises each. Complete one box (seven exercises) for three rotations for a complete workout. Throw away the long runs- boost your cardiovascular fitness and burn more calories! As a track coach these were my supplemental routines for my athletes. Enjoy!
6th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Weight Training: Six Week Explosive Program- Drop Set, Super Set, Progression
Six Week Explosive Program, Monday - Thursday. This program is designed using the following principles: Drop Sets, Super Sets, & Progression. Enjoy breaking plateaus and keeping your students and clients transcending into new goals. This program substitutes deadlifts in place of squats and hang cleans in place of power cleans while incorporating the drop set method to upper body workouts bi-weekly. You will also find the super set method during the auxiliary exercises. You are sure to acc
6th - 12th, Adult Education, Higher Education
Health, Physical Education
Nutrition Guide and Journal Sheet
Help your students and clients understand their unique nutritional needs with this easy-to-follow journal guide. Follow the guide to calculate caloric needs based on each unique individual. Once numbers are established then start journaling what you eat. Use the macronutrient target table to ensure you are meeting the correct intake. Great for teachers to add to their nutrition unit or for personal trainers to help their clients navigate nutritional goals. nutrition fitness health healthylifest
8th - 12th, Adult Education, Higher Education
Health, Physical Education
Also included in:Â Introduction to Nutrition
Core Weightlifting Percentage Chart 265lbs - 455lbs
265lb - 455lb percentage chart. Take the guess work out of weight progression! Lifters will use their one rep max on the left and move right to their desired lifting percentage. Printable for weight room stations and walls. A must have resource for all weight room environments. Beneficial for all core lifts: Bench, Squat, Power Clean, Hang Clean, Incline, Decline, & Deadlift. workout, weights, percentage charts, weight training, coaching, training, weight room, lifting, max.
6th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Weight Training: Seven Week Peak Volume Program
This is a five day a week training program Monday - Friday. This program is tailored to your more experienced lifters. Peak Volume has an emphasized focus to maximize blood flow to muscle groups and peak strength endurance.
9th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Iron - Man Friday Burnouts / Active Recovery
These Friday workouts are a great compliment to any four-day week workout programs. These are burnout style exercises with a mixture of active recovery workouts. This is a sure way to get the most out of your off days, enjoy! -workout, weights, exercise, weight training, weight room, lifting, max, burnout, recovery, active.
6th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Weight Training: Six Week Speed and Agility Program
Six Week Speed and Agility Program, Monday - Thursday. This program is designed to improve linear speed and agility movements. During this program I test my athletes in specific drills for max week: 5-10-5, 40 yd sprint, vertical, and broad jump. Record new marks at max week every six weeks for best results. This program pairs great as a companion for post completion of my Weight Training: Six Week Explosive Program- Drop Set, Super set, Progression. ***Authors Recommendation- This is my sprin
6th - 12th, Adult Education, Higher Education
Health, Physical Education
Weight Training: Dynamic Stretch and Warm-Up Routines with a Friday Static
A superb collection of body primers. These routines are designed to prime the bodies entire system before we start lifting under the daily load with weights. *Author's note: I use these routines in class settings- we complete one routine as a unit and move into our groups for the WOD.
6th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Motivational Enders
Leave your workout session feeling accomplished!! Motivational enders are a great way to ignite the competitive edge in your athletes. It's time to level up & compete! **Authors note: I bring my weight training classes together the last 10 minutes of class. We end our sessions together as a TEAM!
6th - 12th, Adult Education, Higher Education
Physical Education
Core Weightlifting Percentage Chart 460lbs - 650lbs
460lb - 650lb percentage chart. Take the guess work out of weight progression! Lifters will use their one rep max on the left and move right to their desired lifting percentage. Printable for weight room stations and walls. A must have resource for all weight room environments. Beneficial for all core lifts: Bench, Squat, Power Clean, Hang Clean, Incline, Decline, & Deadlift. workout, weights, percentage charts, weight training, coaching, training, weight room, lifting, max.
9th - 12th, Adult Education, Higher Education
For All Subjects, Physical Education
Nutrition Jeopardy
Nutrition Jeopardy, split your classroom into two groups and play! There are five categories- all information is covered throughout my resources found in the "Introduction to Nutrition" bundle. Use this resource as an informal assessment, knowledge retention check, or culminating activity to end the unit. How it works: Slide #2 is the gameboard. Teams will choose a category and their point amount. Click on the chosen amount and you will be taken to the question slide from here the team will g
7th - 12th
Health, Physical Education
Also included in:Â Introduction to Nutrition
Treasure Chest of Movement Exercises
Here is your exercise treasure trove! Here you will find a plethora of movement exercises. This is a unique resource including my most-used exercises compiled into one page that is easy to print, laminate, or use digitally. As a teacher/coach myself this is one that remains with me at all times. This resource can be manipulated for many uses- my advanced student-athletes I will give them their own copy and they can create their own mini routine. *Author note- Excellent for active rest day or ev
7th - 12th, Adult Education, Higher Education
Health, Physical Education
Calorie Burning Fitness: Confidence 52
Join the movement! Confidence 52 is a calorie burning fitness program that is built from a deck of cards. Complete one card each day until all 52 cards are completed, shuffle and repeat. Simply laminate the sheets cut the cards and you have a fitness program that will last. This program is designed to put your body in a fat burning state and keep it there for hours even after the workout is complete. Keep that metabolism revved up with C52. This is a standard deck of cards- 52 cards and two jo
6th - 12th, Adult Education, Higher Education
Health, Physical Education
Fad Diets
Fad diets can be difficult to identify. This easy-to-use PowerPoint format is a great way to introduce fad diets and how the industry sells its products. Slides are easily printable for students if you wish to provide them in print form. Download the "Fad Diet Notes." This is a guided note sheet for students to better engage with content. This resource is included in my "Introduction to Nutrition" bundle.
7th - 12th
Health
Also included in:Â Introduction to Nutrition
Food Labels 101
Food labels 101, breaks down the process of deciphering the food label- that so many individuals ignore. This easy-to-use PowerPoint format is a great way to highlight the importance of reading food labels when it comes to nutrition. Slides are easily printable for students if you wish to provide them in print form. Download the "Label Ease Method Handout." This resource is included in my "Introduction to Nutrition" bundle.
7th - 12th
Health, Physical Education
Also included in:Â Introduction to Nutrition
Nutrition Menu Project Guidelines
Menu Project Guidelines, this is a great way to assess your students understanding of nutrition. As a teacher this was one of my favorite projects as I was repeatedly blown away by the student's efforts and attention to detail. This resource is included in my "Introduction to Nutrition" bundle.
7th - 12th
Health, Physical Education
Also included in:Â Introduction to Nutrition
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About the store
Experience
Ten years of teaching experience and counting, four years in Oregon and six years in Washington State. I am a teacher and coach, who is passionate about: overall health, achieving athletic potential, body movement, and weight training development. I am driven to deliver material that connects with state standards while creating weight room curriculum for individuals like you.
Teaching style
Context-Based Learning, Inclusive Strategies, Student-Centered, Structured, Interactive.
Awards & shining teacher moments
•Eastern Oregon University Collegiate Athlete- Football. •NAIA Frontier Conference, Academic All-Conference Athlete. •Selected to the USA College Football Bowl, NAIA Division First Team. •Graduate School- Summa cum laude honor. •Head Coached Oregon's 2017 OSAA 3A State Champion in the women's four-hundred-meter sprint. •2022, WIAA State 2B Eastern Washington Athletic Conference, East- Coach of the Year (COTY). •2022, head coach of the EWAC East League Champions in football. •2022, WSFCA District 5 COTY. •2023, strength trained the Washington State 2B State Champion for the men's discus throw. •2023, head coach of the EWAC East League Champions in football. •2023, WIAA State 2B Eastern Washington Athletic Conference, East COTY. 2024, Seattle Playbook Clinic Speaker. 2025, Capital City Football Clinic Speaker. 2025, strength trained the Washington State 2B State Champion for the men's shot put throw.
My own education history
•M.Ed. in Secondary Education. •Teaching Endorsements Held:
Washington State- Health / Fitness,
Oregon- Health,
Arizona- Physical Education / Health.
Additional biographical information
I am here to connect, create, and share with fellow teachers. As an educator experiencing the forefront, I see there is a serious need for weight training curriculum. With my total athletic development approach- you are sure to keep your students engaged, energized, and looking forward to their next workout!
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