FIT201: Introduction to Weight Training – Part 1: The Powerlifts

Quick Look

  • 25 Workouts over 5 Weeks
  • 3 Instructional “Weightlifting” Days per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • Back Squat
  • Bench Press
  • Deadlift

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • 1 Minute Max Jump Rope (Skill)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)


An introduction to the world of barbells!

Our primary focus, here, is becoming comfortable with a loaded bar for the first time. Namely, we will be introducing the 3 “Powerlifts” – aka the Back Squat, the Bench Press, and the Deadlift. These 3 movements are widely considered the foundational “Strength” movements. Not only will learning them be directly beneficial to health and performance through the development of baseline, full-body strength, they will also serve as a great jumping off point for the rest of our weight room movements.

Athletes will learn the movements gradually, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road. All the while, athletes will continue to develop and track the broad fitness markers introduced in earlier programs.


Each weightlifting day begins with a detailed brief of the lesson’s specific goals and points of performance. Then, we provide a guided warm up, followed by in-depth movement education and technique work. After the major movement, athletes will learn and complete various accessory work and capacity training, often wrapped up with a competitive “finisher” to keep up motivation and engagement.


Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat.


Grades 9 – 12 – Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.


We’d Love To Chat!

Schedule a 15-minute demo and learn how PLT4M can integrate technology and fitness education at your school!