For Classes 6 to 10 (Ages 11-16)
This plan provides a monthly thematic focus, progressing from foundational safety and bodyweight movements to more complex exercises and program design.
| Month | Focus / Theme | Key Activities & Skills |
|---|---|---|
| June | Introduction & Safety First | Rules of the weight room, proper attire, introduction to equipment (no lifting), understanding 'form over weight', basic posture and alignment. |
| July | Bodyweight Foundation | Mastering fundamental movements: Air Squats, Push-ups (on knees/wall), Planks, Lunges. Introduction to sets, reps, and rest periods. |
| August | Introduction to Light Resistance | Safe handling of light dumbbells (1-3kg) and resistance bands. Exercises: Dumbbell Bicep Curls, Tricep Extensions, Band Pull-Aparts. |
| September | Lower Body Focus | Goblet Squats, Dumbbell Lunges, Glute Bridges. Emphasis on knee and back safety. Understanding hip hinge mechanics. |
| October | Upper Body Focus (Push & Pull) | Dumbbell Bench Press (floor), Dumbbell Bent-Over Rows, Push-up progressions. Strengthening chest, back, shoulders, and arms. |
| November | Core Strength & Stability | Advanced Planks (side planks), Leg Raises, Russian Twists (bodyweight), Bird-Dog exercise. Using stability balls if available. |
| December | Introduction to Compound Movements | Combining exercises into simple circuits. Introduction to the Deadlift pattern using light dumbbells or kettlebells (e.g., Romanian Deadlift). |
| January | Progressive Overload & Technique Refinement | Reviewing all major lifts. Understanding how to progress (more reps, better form, slightly more weight). Focus on mind-muscle connection. |
| February | Basic Program Design | Teaching students how to structure a simple, balanced full-body workout. Discussing different fitness goals (strength vs. endurance). |
| March | Review, Assessment & Fun Challenges | Practical assessment of key lifts. Team-based fitness challenges. Reflecting on progress and setting future fitness goals. |