Learn how to collect student maxes, how loading is prescribed, how to use worksets, and more!
This article includes a roundup of programs and features designed to help you deliver progressional, personalized weight training programs to your students and athletes.
Teach Proper Form & Technique
How do I teach students to weight train?
Option 1:
Intro to Strength Training parts 1 & 2
The Intro to Strength Training Series provides a formal introduction to the power and olympic lifts. This program is built for students who have a basic understanding of foundational human movements, and are ready for an introduction to barbell training. Students will be prompted to perform and record maxes in week 5 of each program.
Option 2:
Athlete On-Ramp
This program serves as an onboarding process for athletes. This program assumes the student has previously received a formal strength training education, and should be used as a refresher. Great for in between seasons, or after a hiatus from training. Students will be prompted to perform and record maxes in week 5 of this program.
Prescribed Weights
How does PLT4M calculate students’ individual weights?
PLT4M’s advanced weight training programs provide individualized loading for each student, based on their current maxes. Once a students’ maxes are entered into PLT4M, their individual weights will be calculated for them utilizing percentages. This removes any guess work, so students know exactly how much they should be lifting, without referencing a conversion chart. Loading is prescribed for core lifts as well as accessory lifts.
The following programs include percentages:
- 4-Day Off-Season Weight Training
- 3-Day Off-Season Weight Training
- 2 Day Off-Season Weight Training
- In-Season Training
- Personal Weight Training
- Personal Fitness
**Please note: if a student is completing one of these weight training programs without maxes entered into PLT4M, they will see a "0" for their prescribed loading.
Max Testing
How are maxes established and logged in PLT4M?
In order for students to see their personalized weights, they must enter their max lifts into PLT4M. The PLT4M programs utilize 4 core lifts to prescribe weights:
Back Squat | Bench Press | Power Clean | Deadlift
We recommend using the following programs to review proper form and technique, and capture student maxes:
Option 1:
- Intro to Strength Training Part 1
- Week 5 = Squat, Bench, Deadlift Testing
- Intro to Strength Training Part 2
- Week 5 = Front Squat, Strict Press, Hang Clean Testing
Option 2:
- Athlete On-Ramp
- Block 5 = Back Squat, Bench Press, Deadlift, Clean Testing
Option 3:
If you’ve already established maxes, or have your own way of collecting maxes, staff or students can record them directly into PLT4M. See here: How to enter maxes in PLT4M
Worksets
When does PLT4M retest maxes? How does PLT4M keep maxes current?
Worksets are a tool found in the PLT4M weight training programs, used to assess students maxes and automatically adjust them up or down in increments of 5 LBs, based on their performance. Through the use of worksets, students are continually operating off of a projected max, relative to their current strength, without having to retest. They also provide great incentive for students to train and log their workouts consistently. Learn more in What is a workset?
*The Off Season Weight Training programs also includes a reassessment of maxes halfway through the program.
Student Weight Log
How can students keep track of their weights?
When weights are prescribed, students are prompted to indicate that they’ve completed the set by clicking “Done.” If the student is unable to complete the sets as prescribed, or the program has prescribed repetitions but not loading, they have the option to input their weight log via the exercise note. Any note made in the workout log is viewable by the teacher or coach via Activity. Learn more in How can students log weights in a workout?
Rack View
How can students share devices and maximize efficiency in the weight room?
Rack View is a feature in PLT4M which allows up to 5 students to access their personalized workout via 1 device. We recommend grouping students together based on similar max lifts. Learn more in Using Rack View.
Progress Tracking
How can I track students' progress?
We recommend creating a saved view in your Data tab for the core lifts. That way, you can easily view and update maxes as needed. See how to do that here.
To view students' progress, we recommend creating a Report Card! Learn how to do that here.