5/7/18

Week 3, Day 1 of final project: Program Design. 

5/8/18

Week 3, Day 2 of final project: Program Design. 

5/9/18

Personal program design for your run goal. Day 3

5/10/18

Week 3, Day 3 of final project: Program Design. 

5/11/18

TBD

4/30/18

Week 2, Day 1 of final project: Program Design. 

5/1/18

Week 2, Day 2 of final project: Program Design. 

5/2/18

Personal program design for your run goal. Day 2

5/3/18

Week 2, Day 3 of final project: Program Design. 

5/4/18

Class Dodgeball vs. General PE class

4/23/18

Week 1, Day 1 of final project: Program Design. 

4/24/18

Week 1, Day 2 of final project: Program Design. 

4/25/18

Personal program design for your run goal. Day 1

4/26/18

Week 1, Day 3 of final project: Program Design. 

4/27/18

Class Dodgeball

4/16/18

Complete the following superset exercises of 3x12

​

Modified Pull Ups--------------------> BB Curls

Supermans "Y's"----------------------> DB Curls

Seated DB Rows---------------------> Hammer Curls

Superman "T's"------------------------> DB Crossover Curls

4/17/18

Superset the following exercise of 3X12:

​

Bench--------------------> Diamond Push Ups

Arnold's------------------> DB Side Raises

Bench Push Ups------> Chair Dips

DB Shruggs-------------> DB Front Raises

​

4/18/18

Nutrition Lecture

4/19/18

Superset the following Exercises 3X10

​

Squat----------------------> Step Ups

BB Lunges---------------> Box Jumps

DB Curtsy Lunges------> Calf Raises

Floor Scissor Jumps----> Lateral Step Ups

4/20/18

Free Lift:

​

Make sure you have "Week 1" of your final project complete by Monday!!!

​

That's 3 workouts completed on the sheets. 

4/9/18

Introduce Split Routines and "Sticking point bench"

​

Then Complete the following lifts using progressive overload sets: (4 Sets each)

Bench or Incline Bench

Arnold's

Upright Rows

Barbell Curls

Pull ups/Asst. Pull ups or Lat Pull Downs

Dips

​

​

4/10/18

Complete the following Lifts using progressive overload sets:

​

Squat

Barbell Lunges

Box Jumps

RDL's

Single Leg Hip Thrusts

Lateral Step Ups

4/11/18

Intro to Program design, Final Exam. 

4/12/18

Add Event Details here

4/13/18

TBD

3/19/2018

-Upper Body Circuit as a Class For the 1st half of Block schedule

​

- Kickball, basketball or dodgeball

3/20/2018

Complete a workout that will help improve on your final goal.

​

See Coach Lambo if you need help with a program. 

3/21/2018

Greek Workout

3/22/2018

​Complete the following Compound Sets:

2 X's 10------------------------------->2 X's 10

Squat--------------------------------- > Box Jumps

Bulgarian Split Squat-------------> Step Ups

DB Curtsy Lunges-----------------> Lateral Step Ups

​

​

3/23/2018

Team Activity TBD

3/12/2018

Complete the following Compound sets:

2 X's 10------------------------------->2 X's 10

Squat--------------------------------- > Box Jumps

Bulgarian Split Squat-------------> Step Ups

Overhead Med Ball Squat-------> Calf Raises

DB Curtsy Lunges-----------------> Lateral Step Ups

BB RDL's-----------------------------> Good Mornings

3/13/2018

Add Event Details here

3/14/2018

If you have a long distance goal (400 meters+), Run 4 laps with the following intervals:

Run- 200 meters

Walk- 100 meters

​

If you have a sprint/explosion goal:

Meet Coach Lambo on the field for drills

3/15/2018

Due to 25 minute classes, we will not dress. 

3/16/2018

Add Event Details here

3/5/2018

Free Lift with a focus on your muscular adaptation goal.

​

Class team activity the 2nd half of block schedule. 

3/6/2018

Add Event Details here

3/7/2018

Test speed or quickness for Final Goal.

Then complete drills to improve on goal. 

3/8/2018

First Half of Block- Total Body circuit training

​

Second Half of Block- Team activity

3/9/2018

​

2/26/2018

Complete the following supersets with the rep range of 3 x's 8

​

Squat---------------> Box Jump

DB Military--------> Bus Drivers

DB Flys------------> Push ups

BB Curls-----------> Hammer Curls

"Y's"-----------------> "T's"

2/27/2018

Goal Setting

2/28/2018

Speed, Agility and Quickness Drills

3/1/2018

Individual Focus

​

Begin Planning personal workouts tailored for your goals.

3/2/2018

Sport or Cardio

2/19/2018

Add Event Details here

2/20/2018

Complete a workout that will help you improve on your SECOND muscular endurance exercise chosen. 

2/21/2018

Interval Run

5 laps

Run 200 meters, then walk 200 meters

2/22/2018

Complete a class circuit for lower body.

Groups of 5- 6

2/23/2018

Use a Tempo of 1/1/4 for the following exercises and rep range:

​

Incline bench 2 x's 8-12

Seated DB Rows 2 x's 8-12

Plate overhead tricep extension 2 x's 8-12

DB Curls 2 x's 8-12

DB Side raises 2 x's 8-12

Bench push ups 2 x's 8-12

​

2/12/2018

Complete each exercise for 2 sets, at max reps

​

2 X's Max for all Exercises

Bench 60%

Push Ups

Box Dips

Lat Pull Downs (Half of Body Weight)

BB Curls 

Box Jumps (1 min)

Modified Pull Ups

2/13/2018

Free Lift

Focus:

Prep for 1 of your Muscular Endurance tests to complete on Thursday

2/14/2018

Lambo Surprise <3

2/15/2018

Complete 1 muscular endurance test with Mr. Lambert watching.

​

Once your test is complete, you may have a free Lift.

2/16/2018

Team sport competition or cardio day

2/5/2017

Ladder Pause the following exercises for 3 X's 8 each:

​

Close Grip Bench

DB Curls

Upright Rows

Seated Rows

Close Grip BB curls

​

​

2/6/2017

​Complete the following exercises using the "single drop set" method

​

                    15x's--------------------> 15x's

2 sets of      Bench 60%-----------> Bench 40%

2 sets of      DB Curls -------------->DB Curls

2 sets of      Front Raises----------> Front Raises

2 sets of      Kick backs------------> Kickbacks

2 sets of      W's----------------------> W's

2/7/2017

Explosive Plyometrics and Cardio

2/8/2017

-Self test of previous muscular endurance tests

- Free Lift; focus on lifts to improve self test performance

2/9/2017

Team sport (TBD)

​

Or work on Cardiorespiratory endurance 

1/29/2017

Complete the following exercises:

​

Depth Jumps 3 x's 8

Pogo's 3 x's 25

No Weight Deficit Split Squats 3 x's 6/Leg

Floor scissor Jumps 3 x's 6/Leg

Overhead BB Squat 3 x's 12

Single Leg Calf Raises

​

1/30/2017

Complete the following workout with a group of 3-4 people

Vertical Load- Do each Exercise once, then start over and repeat 2 more times. 

​

Incline Bench 1 x's 12 (60%) Bench Max

Bent Over Rows 1 x's 12

Dips or Box Dips 1 x's 12

DB Military Press 1 x's 12

Hammer Curls 1 x's 12

1/31/2017

Sprint/Agility Drills

​

Monitor Max HR and Resting HR

2/1/2017

2x12----------------------------------->2X12 

​

Bench-------------------------------> Push Ups

Hammer Curls----------------> Crossover Curls

Front Raises-----------------------> Side Raises

Tricep Extensions-------------------------> Box Dips

Assisted Pull Ups ------------------------> Seated DB Rows

Crunches---------------------------> 30s. Plank

2/2/2017

Focus:

​

Muscular Endurance

Rep Range= 10-18

Volume= 180+

1/22/2017

Complete the following exercise with 2 burnout sets

​

2 X's Max

Close Grip Bench

BB curls

BB upright rows

Superman's "W" only

​

Ab circuit as a class

​

1/23/2017

Intro:

-Turkish Get up: 2X8/arm

- Deficit Bulgarian Split squat 2X8/Leg

- Single leg Russian Deadlift 3X8/Leg

- Single leg Hip thrust 2X6/Leg

- One-legged Squat 3X6/Leg

​

1/24/2017

5 Laps

​

Run 100m

Walk 100m

1/25/2017

Free Lift

​

Rep Range= 10-18

Volume= 160

​

1/26/2017

Full Body Circuit as a class

1/15/2018

No School

1/16/2018

Supersets

​

2x12----------------------------------->2X12 

​

Bench-------------------------------> Bent Over Rows

Decline Push Ups----------------> Bicep Curls

Front Raises-----------------------> Tricep Extensions

Box Jumps-------------------------> Box Dips

Seated "T's"------------------------> DB Military

Crunches---------------------------> 30s. Plank

1/17/2018

Interval Laps

1) Run

2) Walk

3) Run

4) Walk

​

1/18/2018

Squat 60% 2 X 15

BB Lunges 2 X 7/Leg

Good Mornings 3 x 10

Calf Raises 3 X 30

Lateral Box Jumps 2 X 7/Leg

Weighted Sumos 3 X 12

1/19/2018

Turn in Homework!!!

​

Free lift.

​

Focus: Hypertrophy and Muscular Endurance

​

All sets must be in the 10-18 Rep Range

1/8/2018

No School

1/9/2018

Complete 2 of the following diagnostic tests and report your scores to Mr. Lambert

​

-Max push ups

- Max dips

- Flex Arm Hang

- Box Jumps 60 seconds

- 60% Bench Max Reps

- Max modified pull ups. 

1/10/2018

4 lap circuit

​

Every 100 meters, complete the exercise at that station

1/11/2018

Handout "sprint interval vs. traditional endurance training," article and homework assignment.

​

Free Lift

1/12/2018

Group Full Body Circuit training:

​

Benefits: Endurance, hypertrophy, time efficient, group motivation

12/18/2017

Upper Body Push/Pull

Compound Sets:

​

2 X's 12-15----------------------------> 2 X's 12-15

Bench 65%---------------------------> Push Ups

Upright Rows-------------------------> DB Side Raises

Superman's "Y"---------------------> Superman's "T"

Hammer Curls------------------------> DB Curls

Dips/Box Dips-----------------------> Tricep Extension

Plate Raises--------------------------> Jackknives

12/19/2017

Final Exam Review/ Study Time

NO DRESS

12/20/2017

Final Exam:

Must Dress

Meet in SG14

12/21/2017

Final Exam:

Must Dress

Meet in SG14

12/22/2017

Happy Holidays!

12/11/2017

Complete the following exercises using the "single drop set" method

​

                    15x's--------------------> 15x's

2 sets of      Bench 60%-----------> Bench 40%

2 sets of      DB Curls -------------->DB Curls

2 sets of      Front Raises----------> Front Raises

2 sets of      Kick backs------------> Kickbacks

2 sets of      W's----------------------> W's

12/12/2017

Period 1- Free Lift

       *Focus- Low weight High Repetitions (muscular endurance/stability and Hypertrophy)

​

Period 2- Intro Muscular endurance tests:

​

- Bench Burn out- 60% of 3RM

- Flex Arm Hang

- Dips

- Push Ups

- Box Jump Burn Outs

​

Everyone attempt each test at least once. 

12/13/2017

Sprint Drills

​

We will Measure MHR and compare MHR to previous sprint day. 

12/14/2017

Complete the following lifts:

​

1 legged Squat 2 X's 6 leg

Overhead Squat 3 X's 8

Curtsy Lunge 2 X's 6/leg

Planks 3 X's 20

Side planks 2 X's 15/side

Med Ball Sumos- 3X's 12 (As LOW as you can go)

12/15/2017

​Plyometrics on the Greek Stairs

​

Worth 25 points. Be sure to participate. 

12/4/17

Finish 3RM for:

- Squat

- Bench Press

​

When scores are recorded, free lift

12/5/17

Intro Muscular Endurance Tests

​

- Bench Burn out- 60% of 3RM

- Flex Arm Hang

- Dips

- Push Ups

- Box Jump Burn Outs

​

Everyone attempt each test at least once. 

12/6/17

School canceled due to nearby fires. 

12/7/17

School canceled due to fires. 

​

12/8/17

Complete the following Supersets:

​

3 X's 10 ----------------> 3 X's 10

Modified Pull up------> DB Military

Push Ups---------------> DB Curls

Plate Raises-----------> Tricep Extensions

DB Side Raises-------> Bent Over Rows

Jackknives-------------> Upright Rows

11/27/2017

Period 1: Run Day, Interval Laps

​

Period 3: Basketball on Outdoor Courts

11/28/2017

Complete the following exercises: 4 sets- 12, 10, 8, 6. Increase weight every set (Overload Principle)

​

Close Grip Bench

DB Front Raises

Bent over Rows (DB or BB)

​

Complete the following exercises with corresponding sets x reps:

Diamond Push ups 4 x Max

DB curls 3 x 12

Jacknife's 2 x Max

​

11/29/2017

Period 1: Basketball on the Outdoor Courts

​

Period 3: Run Day/ Interval Laps

11/30/2017

Period 1: Squat 3RM Test (50 pts)

​

Period 3: Bench 3RM Test (50 pts)

12/1/2017

Period 1: Bench 3RM Test (50 pts)

Period 3: Squat 3RM Test (50 pts)

​

​

11/20/2017

Discuss quiz questions (quiz on 11/22/17) 40 pts.

​

Free lift. 

11/21/2017

3 X 12-15 of the following exercises:

​

1) RDL's

2) DB Curls

3) Tricep Extensions

4) Squat

5) Upright Rows

11/22/2017

No Dress Today, meet in South Gym classroom

​

Quiz: Exercise principles covered in class. 

11/23/2017

Enjoy a great day with loved ones!

11/24/2017

Add Event Details here

11/13/17

Bench Negatives (3 sec.)

1) 70% X Max

2) 75% X max

3) 80% X max

4) 90 % X max

​

Decline push ups 4 X Max

Dips/Assisted dips 3 X Max

Arnolds 3 X 15

​

11/14/17

Focus on strength for Dec 1st test. 

11/15/17

Field dynamics and Sprints.

​

Test resting HR and High intensity HR. 

11/16/17

Front Squat:

1) 65% X 10

2) 80% X 6

3) 85% X 4

4) 95% X 2

​

DB side lunges 2 X 8/Leg

DB curtsy lunges 2 X 8/Leg

Good Mornings 2 X 12

Frog Jumps 3 X 10

11/17/17

Free Lift

​

Class Core last 10 minutes.

11/6/17

Intro new lifts:

DB flys

Lat pull downs/Pull ups

     -Reverse grip

     -close grip "V" bar

​

Practice each exercise 1X10

​

workout:

Incline Bench (use bench 3RM for %)

     - 70% x 7

     - 75% X 5

     - 80% X 3

Upright Rows 2X15-18

Skull Crushers 2X15-18

DB Hammer curls 2X15-18

Plate Raises 3 X Max

​

​

11/7/2017

Superset the Following exercises for 3X15:

​

Modified Pull ups (15) --> DB Military (15)

DB Side Raises --> DB Step Ups

Dips or Box Dips --> BB Curls

Plate Raises --> Sumo Squats (KB or DB)

11/8/17

5 Laps

Run laps 1,3 and 5

Walk Laps 2 and 4.

​

Improve cardiovascular-respiratory system. 

11/9/17

Focus on Upper Body and/or lower body strength

​

last 10 minutes, core circuit as a class. 

11/10/17

Rest and Recover. 

10/30/2017

Bench:

10 X's 70%

8 X's 80%

6 X's 90%

3 X's 95%

Incline Bench

7 X's 60%

5 X's 70%

3 X's 80%

​

Arnold's 3 X 8

Push Ups 4 X max

Tricep Extension 3 X 8

10/31/2017

Strength Focus:

​

Increase Load, Decrease Volume

​

Pyramid sets

Progressive Overload

Compound Sets

11/1/2017

Progressive Intervals:

​

100m- Start off at 20% and build up to 80%

100m- Walk

​

4 Laps total (1600m)

​

Cool down stretch

11/2/2017

3 Sets of 10,8,6,4 of the following exercises: Progressive Overload

1) Front Squat

2) Good Mornings

​

Complete the following:

​

3) BB Curtsy Lunges 3X8/Leg

4) Scissor Jumps 2X10/Leg

5) BB Calf Raises 3X12

6) One Legged Squat 3X6/Leg

VG=216

11/3/2017

Strength Focus:

​

Increase Load, Decrease Volume

​

Pyramid sets

Progressive Overload

Compound Sets

10/23/2017

Complete the following exercises with the corresponding Set X Rep:

​

Incline Bench 4 X 7

BB Lunges- 3 X 6/leg

Assisted Pull ups- 4 X 7

Supermans (L & W only) 3 X 10

Plate Raises 4 X Max

Sweepers 3 X Max

Step Ups 3 X 10/leg

10/24/17

Complete the following Push exercises:

​

Close Grip Bench 4 X 7

DB Seated Military Press 3 X 8

Decline Push Ups 3 X Max

Dips or Chair dips 3 X Max

Incline Plate/DB Press 3 X 8

10/25/17

Introduce Goals for strength test: download document on "class materials" page

​

Create 2 goals by filling in the blanks:

-Goal 1- (50pts)

By 12/1/2017 I will increase my bench press 3RM by_______%. My current 3RM for the bench press is ________ pounds, and it will increase to at least_______ pounds.

-Goal 2- (50pts)

By 12/1/2017 I will increase my back squat 3RM by_______%. My current 3RM for the bench press is ________ pounds, and it will increase to at least_______ pounds.

​

A (45-50) = 15% increase and above

B (40-44) = 10%-14% increase

C (35-39) = 5%-9% increase

D (30-34) = 1%-4% increase

F (0-29) = no increase

10/26/17

Complete the following exercises with the corresponding Set X Rep:

​

Squat 4 X 8

DB Side Lunge 3 X 7/Leg

Lateral Step ups 3 x 7/Leg

DB Calf Raises 4 X Max

KB Sumo Squats 3 X 12

10/27/17

Free Lift:

Focus on Strength Gains:

Progressive Overload

Compound sets

Pyramid Sets

​

10/16/17

Complete the following exercises: 4 sets- 12, 10, 8, 6. Increase weight every set (Overload Principle)

​

Incline Bench

DB Front Raises

BB standing military

​

Complete the following exercises with corresponding sets x reps:

Diamond Push ups 3 x Max

DB curls 3 x 12

Jacknife's 2 x Max

Plate Raises 4 x Max

10/17/17

Focus on strength:

Pyramid sets

Overload sets

Compound Sets

10/18/17

Sprint Interval:

4 Laps of:

100 meter sprint, 200 meter walk 100 meter sprint

​

Focus: Lactate recovery and speed. 

10/19/17

Complete the following exercises with this set x rep: 3 x 20

​

Bench

BB curls

DB Side Raises

Tricep Extensions

Arnold's

​

Use weight in which you can complete the set of 20 or as close to 20 as possible

10/20/17

Focus on strength:

Pyramid sets

Overload sets

Compound Sets

10/9/2017

Bench:

10 X's 60%

8 X's 70%

6 X's 80%

3 X's 90%

​

Incline Bench

7 X's 60%

5 X's 70%

3 X's 80%

​

DB Military Press 3 X 8

Push Ups 4 X max

Tricep Extension 3 X 8

10/10/2017

Pull Ups (assisted)

BB Curls

10 X's

8 X's

6 X's 

3 X's 

​

Modified pull ups 3 X 10

Supermans (Y & W) 3 X's 8/each

Seated DB bent over rows 3 X 8

10/11/2017

No Dress. 

​

Special Bell schedule due to PSAT and SAT testing on campus. 

10/12/2017

Squat 3 Rep max Test

Record score with Mr. Lambert

​

Free lift after test complete.

10/13/2017

Squat:

10 X's 60%

8 X's 70%

6 X's 80%

3 X's 90%

​

BB lunges (Saggital)

Box Jumps 3 X 10

Frog Jumps 3 X 10

KB or MG Sumo squats 3 X 10

10/2/17

Intro New Lower Body Lifts:

1) Curtsy Lunge (Weighted)

2) Overhead Squat

3) One Legged Squat

​

Practice New Lifts

3X10 or 3X10/leg

10/3/17

Intro:

1) Lawnmowers

2) Kickbacks

3) Preacher Curls

​

Practice new lifts

10/4/17

Interval

50 meter Sprint

50 Meter Walk

50 Meter Jog

50 Meter walk

​

2000 Meters total. 

10/5/17

2X12-15 of each of the following lifts:

​

1) Bench

2) Supermans (L & T only)

3) DB Side Lunges

4) Box Jumps

5) DB Curls

6) KB RDL;s

7) Front Raises or Bus Drivers

​

VG=210+

10/6/17

Free Lift

​

Last 10 Minutes:

​

Class Core Circuit

9/29/17

Free lift

VG= 180+

9/28/17

3X10 super set for the following exercises:

​

Example: Bench 95 lbs. 10x's, then immediately do upright rows of 45 lbs. 10 times. This is 1/3 of super set. 

​

1) Bench w/ upright rows

2) DB Curls w/ Tricep Extension

3) Side Raises w/ Bent over Rows

4) Push Ups w/ Jacknifes

​

VG=240

​

9/27/17

3 Circuits of Lower body exercises

1) 40 sec.

2) 35 sec.

3) 30 sec

9/26/17

3 Sets of 10,8,6,4 of the following exercises:

1) Squat

2) Good Mornings

3) DB Lunges

4) Step Ups

5) Calf Raises

6) Weight Sumos

VG=168

9/25/17

3 Sets of 10,8,6,4 of the following exercises:
1) Squat
2) Good Mornings
3) DB Lunges
4) Step Ups
5) Calf Raises
6) Weight Sumos
VG=168

9/22/17

Round 1) 40 sec Intervals

Round 2) 30 sec Intervals

Round 3) 25 sec Intervals

9/21/17

Add Event Details here

9/20/17

6 Laps around the track. 

Run the straight parts of the track 60% Sprint

Walk the Curved part of the track.

9/19/17

Minimum Day

9/18/17

Compound Set:

Incline Bench 3x10x60%

Push Ups 3xMax

​

Super set:

Upright Row (DB or BB) 3x10

Bicep Curls (DB or BB) 3x10

​

Compound Set:

Military Press or Arnold's 3x10

DB Side Raises 3x10

​

Ab exercises: Volume of 150

​

VG=330