Level 1: No Weight Room Experience – No Fitness Background
Are students able to perform foundational human movements like the squat, hinge, lunge, press, and pull? If the answer is no, or even “I don’t know,” then Level 1 is the clear choice.
In the words of PLT4M’s Director of Performance Sam Breslin, “Do not confuse age or athletic triumphs with fitness experience.”
Anyone in Level 1 is assigned PLT4M’s 101 and 102 programs. These programs introduce students to general fitness while focusing on proper form, technique, and safety.
The goal is quite literally to establish a strong foundation. Any student, whether they participate in sports or not, needs this foundation to be able to advance to level 2.
Level 2: Moderate Weight Room Experience – Some Fitness Background
Are students ready to use a barbell, but have not established maxes in any barbell movement? If the answer is yes, then Level 2 is the clear choice.
Level 2 applies to students who have already completed Hewig’s Level 1 in a previous semester or for students who have had some type of foundational movement training elsewhere.
Some students come to Hewig’s class, having done the basics with a sports team or through another class, and are ready to start in on the barbell movements. While Hewig is not racing to get anyone past Level 1, he does keep it as an option if appropriate.
Students in Level 2 are assigned to get through PLT4M’s 200 level programs, which introduce Power and Olympic lifts. From here, they will start to develop an extensive range of movements and exercises. The goal here is to reinforce the foundation and grow the second layer in their training with barbells and weights.
Level 3: Solid Weight Room Experience – Fitness and Strength Training Background
Because students have a strong foundation from Level 1 and 2, their training is now determined by their own goals. In Level 3, more program options allow students to begin to guide their training independently.
Some students, not on sports teams, continue to seek personal improvement through more advanced fitness program options, while student-athletes have the choice between in and off-season training.
For North High Scool, Level 3 typically consists of athletes who will participate in the off-season or in-season training programs. Sports coaches and Hewig work together throughout the year to modify the volume and intensity of workouts to reflect the demands of each sport and season.
Check out PLT4M’s recommended program guide that helps coaches and teachers determine the right fit for the different groups of students coming into the weight room.