Your School/Program Name Here

Weight Training Program & Progress Tracking Chart

Name: Last _____________ , First _____________   Athletic Program/ Sport(s): _______________

Instructions and Protocols for Weight Training Program & Progress Tracking Chart

•  Flexibility is measured in two areas, upper and lower body.

•  Lower extremity flexibility is measured with the student/athlete in long sitting. Without bouncing or assistance he/she leans forward with hands on the floor, palms down as far as possible. Measure the distance ( D -distance, P -past, F -foot), plus or minus, between the tip of the middle fingers and the soles of the feet at the heal. If they are even it is -0-. If they are 1" past the foot it is +1. If they are 1" short of the bottom it is -1.

•  Upper extremity flexibility is measured with the student/athlete lying down in the prone position with his/her arms stretched out to the sides at a 90° angle with the torso. Without assistance he/she lifts arms off the floor as far as possible. Measure the distance, ( D -distance, O -off, F -floor),between the floor and the wrist.

•  It is recommended that the measurements taken for each of the areas listed above are done when the student/athlete is warmed up properly. A good measure for this is if he/she is sweating before hand. This can be accomplished by jogging, running bleachers, jumping rope, etc.

•  It is further recommended that each of the weight lifting components of the Progress Tracking Chart measure where the student/athlete is at this juncture in the school year. Student/athletes should be encouraged to increase the amount of weight they lift when the last repetition of the last set becomes easy. This will ensure that the student/athlete is continually challenged and making gains in strength and endurance. This approach will also eliminate the need to "max out" which is where most injuries occur during weight training regimens.

•  The varied components of this Progress Tracking Chart allow the coach to make sure the student/athlete is making progress in all of the areas that are essential in any athletic endeavor or sport. Whether the sport is Football, Baseball, Soccer, Volleyball, Tennis or Golf, a combination of speed, quickness, vertical leap, flexibility and arm speed are areas that define athleticism.

•  Please pass these records on to the student/athlete's coach for his or her next school year. This way they will be able to track and see where their new student/athlete has progressed from!