What Intro To Fitness Part 2 Looks Like


Intro To Training – Lesson Plan Preview

[/vc_column_text][vc_row_inner][vc_column_inner][vc_column_text]An introduction to the wide world of resistance and capacity training! We are expounding upon our mastery of human movement by adding weighted instruments and intensity. Athletes will learn various compound movements and loaded versions of our fundamental movement patterns. We will add elements of competition and intensity, growing our mental and physical work capacity as well. Coach Lindsay demonstrates what the very first lesson could look like in your class with a guided video and an in-depth lesson plan below.[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=UvFlpN2lzXI&list=PLVAtDASC5H4Hrp5fXW-SxrRiWrbHgPeKB&index=2&t=348s”][vc_row_inner][vc_column_inner][vc_column_text]

Lesson 1 The MB Squat, Sit Ups, & Conditioning

Duration: 30-40 Minutes *Required Equipment*
  • Room for running (loop or shuttles), or equipment for stationary cardio (bike/elliptical/etc)
  • Medicine Balls or other light external loading object (dumbbells, etc)


  • Introduce a new loaded movement, the “MB Squat”
  • Review the Foundational “Squat” pattern through a jbodyweight “Air Squat”
  • Review the basic Sit Up
  • Practice Movement Patterns & Develop Work Capacity
Want to see how your school can use the full Intro To Fitness Program along with many other training programs? 
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Teacher’s Introduction to Class: (2 Minutes)

Greet the class and brief the day’s session. Optional Talk Track: “To our graduates of FIT101, welcome back! And to everyone else, thank you for joining us! Together we are going to take the next step in our fitness journey together by adding an external load to all of our foundational movement patterns. You’ll first notice that we’ve begun to add elements of static mobility/flexibility into our warm ups. The idea, here, is to add this component to our training consistently, and maximize efficiency of movement by priming our positions before we move with intensity. Take the time to use these stretches to help you move better in your squats, lunges, presses, pulls, etc. After warming up with some movement and mobility, we will quickly review our air squat before introducing our first weighted component: the Med Ball Squat.

Group Dynamic Warm Up: (5 Minutes)

Begin by having everyone get in 2 straight minutes of Light Cardio – an easy jog, time of a stationary bike, etc, your choice. Anything continuous but at a “conversational pace”, aka able to perform while chatting. Then, together, lead everyone through the two dynamic movement stretches below: 
  1. Spiderman & Reach – 1 Minute Continuous Movement, Alternating 
    1. Coaching Point: After just a few seconds of a gradual drive downward with the elbow, the athlete turns and rotates the same arm open overhead. Try to stack the upper body in a nice sideways “T” position. This movement creates great gentle movement throughout the entire back, specifically the Thoracic Spine
  2. Alt. Samson – 1 Minute Continuous Movement 
    1. Coaching Point: We do NOT want excessive lean-back of the torso, placing stress on the lower back and hips. Instead, we want to keep the torso stacked over the hips while driving the hips forward slightly. Standard lunge mechanics apply throughout – hips over back knee, front knee stacked over ankle.

Introducing Static Mobility (4 Minutes)

Now, have students spread out with eyes and ears on you, following along as you demonstrate our static mobility holds.

Pigeon Pose & Calf Stretch: Demonstration & Hold (4 Minutes)

Lead students into the pigeon pose and have them hold for :30 on each leg, followed by our calf stretch, also held for :30 on each.
  1. Pigeon Pose – :30 Each Leg
    1. Coaching Point: The KEY is to isolate the stretch to that external rotation of the hip, and avoid any shearing or rotational force on the knee. Many athletes may try and force the lower leg flat by pushing or rotating it downward. This is unsafe for the knee which should always maintain it’s natural hinge position between the upper and lower leg. Cue them to pull the foot back towards the body, or leave the knee & thigh off of the ground in order to maintain a healthy knee position while still achieving a good stretch.
  2. Calf Stretch – :30 Each Leg (:15/:15 Calf/Achilles)
    1. Coaching Point: Using a box, the upright of a squat rack, a wall, or any flat surface – place the toe up against the object, heel on the ground. To begin, keep a locked knee and lean towards the toe to engage a great stretch through the upper calf and hamstring. After holding here, gently bend the knee and drive towards the wall or surface. This will transition the stretch down into the lower part of the calf as well as the achilles.

Reviewing The Squat (4 Minutes)

Now, gather students back in for a review and demonstration of our foundational Squat Movement Pattern.

The Squat: Review (3 Minutes)

First, let’s dive into the movement pattern, identifying the major points of performance, either by showing it yourself, or using a student to demonstrate and discuss with the group. Point 1: The Feet/Stance Begin by placing your feet at shoulder width, with the toes turned outward slightly – think 11 and 1 on a clock. Everyone will develop slightly different stances as they learn the movement, but this is an excellent place to start. The #1 priority during this movement is going to be keeping that entire foot in contact with the ground. Think about digging in with the big toe, pinky toe, and heel throughout every rep. No heels off the ground, or ankles rolling/spinning (DEMONSTRATE THOSE FAULTS). Point 2: Knees/Ankles/Toes Next thing we want to keep in mind is that throughout the squat movement, our knees should stay stacked directly over our ankles. No knees caving inward (DEMONSTRATE)! In fact, your knees should drive out over that second toe of each foot. Yes, it’s OK for knees to go past your toes! Point 3: Lumbar Curve Maintained/Flat Back Next thing we want to keep in mind is that throughout the squat movement, our back should stay “flat”, just like in our good morning. That core should be turned on, nice and stable. No rounded backs (DEMONSTRATE)! Point 4: Below Parallel/Full ROM Goal Our very LAST point of emphasis should be the depth of our squat. Our ultimate goal is full-depth, aka hip crease below parallel (DEMONSTRATE). BUT, we DO NOT CARE ABOUT DEPTH if it comes at the expense of any other point of performance. Today, it is TOTALLY COOL to only go as far down as allows you to keep all 3 other points of performance perfectly intact (DEMONSTRATE).

The Squat: Movement Practice (1 Minutes)

After reviewing the movement verbally, and visually, have athletes practice perfect continuous reps for 30 seconds, all together.

The MB Squat (6 Minutes)

Now, gather students back in for an introduction to, and demonstration of our new “Goblet Squat” movement, using a simple medicine ball.

The MB Squat: Demonstration (3 Minutes)

Have athletes just watch and listen to begin, as you demonstrate the movement. Intro to the MB Squat Optional Talk Track: Once we have mastered the foundational air squat (and only then), the first loaded variation we introduce is the “Med Ball Squat”.  The Medicine Ball Squat is an example of something we call a “Goblet Squat”. This basically means that we are performing our standard squat movement pattern while holding an external object up against the chest – at the shoulders, just under the chin, in something we like to call “the Front Rack”. This loaded squat is relatively simple in it’s execution, so long as you master the set up and always keep all 4 points of squat performance in mind during every rep. We will NEVER sacrifice any of those points of performance in favor of adding weight! Introducing: The “Front Rack” Bring the ball up to the chest and explain the basics behind how to hold the medicine ball throughout the lift. 
  1. Both hands supporting the ball low and to the side. Avoid flaring the elbows out to the side (DEMONSTRATE).
  2. Let the ball rest against the chest/collarbone area. Avoid holding the ball out and away from the torso (DEMONSTRATE).
  3. Ball will rest lightly against or just under the chin – this is why we like the soft Dynamax Medicine Ball. If using harder medballs, just do so with caution!
Reviewing Points of Performance Under Load Now, perform the full squat for a few reps while holding the med ball, to demonstrate the complete adherence to our original squat points of performance.
  1. Entire foot in contact with the ground
  2. Knees Tracking Toes
  3. Lumbar Curve Maintained
  4. Full-Depth if Possible
Remind everyone that if any of these four points falter or are missed during a rep, we are to stop, regroup, and potentially discard the weight (or find a lighter one). We care about movement mechanics above all else!

The MB Squat: Movement Practice (3 Minutes)

After reviewing the movement verbally, and visually, set athletes to 3 full sets of 5 perfect reps, working with partners or in groups for peer-to-peer review of technique. Use this time to find a weight that works for everyone in the finisher today.
  • MB Squat – 3 x 5 Reps
    • Coaching Point: Remember, all 4 points of performance! Start REALLY light and master the movement.

Reviewing The Sit Up (3 Minutes)

Now, gather students back in for a quick review of the classic sit up. 

The Butterfly Sit Up: Demonstration (1 Minutes)

Quickly demonstrate perfect execution of our butterfly sit up. Intro to the Butterfly Sit Up
  1. Begin by sitting on the floor, with feet flat together and knees wide in a butterfly stretch position. 
  2. Reaching overhead and behind, the athlete allows the torso descend to the floor until the shoulder blades make contact with the ground. 
  3. Using a light arm swing to initiate movement, the athlete “crunches” up until the shoulders are stacked over the hips and the hands touch the toes.
*Ab mats, which sit in the curve of your lumbar spine are an excellent investment. They help support the natural curvature of the lower back when the abs are extended (laying back on the floor), preventing any excessive flattening of the lumbar spine during the initial movement off of the floor, allowing for proper abdominal engagement.*

The Butterfly Sit Up: Movement Practice (2 Minutes)

After briefing the movement verbally and visually, ask students to work through three quick sets of 5 EASY reps each with a partner or in groups, watching each other for proper execution. 

The Finisher (15 Minutes)

3 Rounds, For Time: 400m Run (2:00 Cardio) 20 MB Squats (20lb Ball MAX) 20 Sit Ups


Students are to complete 3 rounds of the above work, “as quickly as they can” – while maintaining all points of performance.  The run is intended to be 2 minutes of any moderate but continuous cardio. It may be completed as a loop, any set of smaller shuttles, or can be replaced with any other cardio available. It should be performed at a pace that lets everyone attack the squats and sit ups with great form and energy each round.  Our focus today is on the squats. Make sure we dial in all 4 points of performance even now that we have added an external load (the med ball). Pick a LIGHT weight (no more than 20lbs at the absolute most), that lets you move well for big sets – at least 10 at a time. Your sit ups should be done in big sets as well. If you have to break up a set of 2 more than twice, cut the total reps down. We want to stay moving.[/vc_column_text][/vc_column][/vc_row]

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