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Johnshoy
Class: Weights and Conditioning
Period: 4th
Lesson Title: 4 Core Percentage Calculation
Objective(s):
- Students will accurately calculate and record their 4 core percentage based on their
previously recorded maxes.
- Students will reflect on areas of improvement for next max test by using 4 core
reflection sheet.
- Students will assess their progress towards their S.M.A.R.T. goals.
Lesson Overview:
- Lesson plan for high school weights and conditioning. The lesson plan is titled 4 core %,
after students have completed their 4 core maxes (Bench, Power Clean, Hang clean and,
Squat). They will determine their 4 core % or pound per pound body strength. Students
will need to add the total weight from their 4 core percentage and then divide this
number by their body weight, this will give them their 4 percentage. After this students
will reflect on areas for improvement by filling out the 4 Core reflection sheet. In
addition students will reflect on how the results from their 4 core percentage
does/doesn’t align with the SMART goals that students set at the beginning of the year
and at the beginning of semester 2.
Opening: (10minutes)
- Instruct students that they will be calculating their 4 core % today. Let students know
that 4 Core % is a calculation of pound per pound body strength.
- Instruct students to refer to their previously recorded maxes for: Hang-Clean, Power-
Clean, Squat, and Bech. Also recorded body weight.
- Tell students to add the total of all of their maxes, take that total and divide it by your
body weight. Students should come out with a percentage between .02 and .04. Tell
students to move the decimal two spaces to the right for a percentage.
- That number is your 4 core percentage.
4 Core percentage reflection sheet: (10-15 minutes)
- Hand out 4 core reflection sheet
- Have students record maxes and show calculation using table on sheet.
- Tell students to respond to 3 questions on sheet.
o Remind students you are looking for complete sentences and with thoughtful
reflection.
o When complete have students share their responses with a partner for feedback.
- Once all student are complete ask a few students to share their responses with the
class.
- 2-3 students have shared their responses. Instruct students to turn assignment into
basket in front of offices.
Lesson Closure: (5 minutes)
- Once all student are complete ask a few students to share their responses with the
class.
- Remind students to stay focused on goals and use these results to help them continue
to find ways to see improvement
- 2-3 students have shared their responses. Instruct students to turn assignment into
basket in front of gym office.
- Dismiss class
4 Core Percentage Reflection
Name _____________________________________________________________
Your total
Squat
Bench
Power Clean
Hang Clean
Total
4 core %
1. What max were you most proud of? What maxes do you think could have been better?
(Respond in 3 or more sentences)
2. What steps can you take to make improvements for the next max test? Provide specific answers
and for lifts or exercises that you could do. (Respond in 3 or more sentences).
3. How do the results from your 4 core percentage align with the SMART goals? (Respond in 3 or
more sentences).