FIT301A: Personal Weight Training

Quick Look

  • 60 Workouts over 12 Weeks
  • 4 Weight Training Days per Week
  • 1 Guided Active Recovery Session per Week

Testing & Tracking

  • Continual Tracking of…
    • Back Squat
    • Bench Press
    • “Clean”
  • New Assessment of…
    • Hang Clean
    • Full Clean
    • Front Squat
    • Deadlift


  • Jump Rope (Skill)
  • Push Up/Pull Up/Air Squat (Strength Capacity)
  • 2 Min Burpee (Anaerobic Conditioning)
  • Squat Therapy (Mobility)
  • Plank Hold (Stability)


An in-depth and advanced weight training program for athletes that like to pump iron! While all of our programs contain elements of “The Big 3” – Power, Control, Capacity – during this program, the emphasis is placed on strength and work capacity. Athletes will undergo cycles within the power and olympic lifts, and compliment with accessory strength and positional work.


Each weight training day contains a brief warm up, some technique and positional mobility, then concentrated strength development through the core lifts. It is supplemented with basic accessory work and quick but intense finishers.


Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).


Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to continue their training with a focus on strength, rather than overall fitness, or athletic development.


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