Lesson 1: Hypertrophy & Progressive Overload

How can we stimulate muscle growth when we hit a strength plateau?

Hypertrophy, Microcycle, Time Under Tension (TUT), Volume, Intensity

2.12.8 Designs and implements a plan that applies knowledge of aerobic, strength and endurance, and flexibility training exercises

(DOK 2) How does increasing Time Under Tension differ from increasing total weight in terms of muscle fiber recruitment?
(DOK 3) Develop a plan to overcome a plateau in a specific lift using a "volume-based" approach.

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Rules posted for visual learners
-Rules printed in English and Spanish
-Teacher reads and demonstrates expectations
-sample workouts

Students will submit a 4 week sample program showing calculated increases in volume.

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).