Phys. Cond. SGM’s

Student Growth Measure (SGM) is an integral component of Physical Conditioning.  As a measure of improvement in 7 physical ability assessments based on an individual’s base performance level as measured during the initial week of class.  The SGM category is worth 25% of a student’s grade.  Each SGM measure is a forecast out as to what is a conservative amount of growth expected over the course of 18 weeks.

Every 6 weeks the assessments are conducted and in order to secure the entire 25% of the SGM grade category, students must meet their expected SGM at any point during the semester.  Each SGM that is obtained is worth 20 points; thus, achieving 5 of the 7 SGM’s will allow a student to secure all 25% of the SGM assessment category.


Bench Press


Power Clean

Pro Agility

40 yard dash


Broad Jump

The SGM grade category is a fluid category and full achievement of the 25% is expected to take most of the semester.

Please feel to contact me with any questions you may have about the SGM’s.

Physical Conditioning Open House Information

Phys Cond will meet in the main gym for open house on Thursday, August 23

The primary focus of Phys Cond is to enhance our athletes athletic experience via state of the art weight training and SAQ training techniques.

We strive to develop fast, explosive and dynamic athletes through our training and emphasize these concepts daily.

Weight Training Program:

Core lifts include Bench, Squat and Power Clean followed by associated auxiliary lifts.  We utilize a 6 week workout cycle based on each athletes own max on the core lifts.  The 6 week cycle progresses thru increasing weights & reducing the number of reps.  At the conclusion of the 6 week cycle, each athlete maxes out again on the core lift in order to establish a new max for the next 6 week cycle.


Quick Feet Day

Acceleration Day

Power/Explosion Day

Agility/Change of Direction Day

Competition Day


60% Dressout & complete each day’s assignment

15% Written Final Exam

25% Student Growth Measure (SGM); each student must meet their end of semester SGM as established from their base assesment in the following:



Power Clean

40 yd dash

Broad Jump


Pro Agility


Phys Cond Common Weight Training Exercises

Please be familiar with the following weight training exercises in order facilitate your ability to navigate the weight room in a confident manner with purpose.

Bench Press

Incline Bench Press

Dumbbell Flys

Arnold Press

Upright Rows

Triceps Pushdowns/Extensions



Leg Curls

Leg Extensions

Dumbbell Stepups with plyo box

Glute Hams

Dumbbell Lunges

Power Clean

Push Jerks

Romanian Dead Lift

Turkish Get Ups

Plate Combo

Power Snatch

Lat Pull Downs

Seated Rows

Bent Over Rows

Phys Cond Semester Calendar

8/6 – 8/10 Max/Test Week

8/13 – 8/17 Week 1 Cycle

8/20 – 8/24 Week 2 Cycle

8/27 – 8/31 Week 3 Cycle

9/4 – 9/7 Week 4 Cycle

9/10 – 9/14 Week 5 Cycle

9/17 – 9/21 Max/Test Week

9/24 – 9/28 Fall Break

10/1 – 10/5 Week 1 Cycle

10/8 – 10/12 Week 2 Cycle

10/15 – 10/19 Week 3 Cycle

10/22 – 10/26 Week 4 Cycle

10/29 – 11/2 Week 5 Cycle

11/5 – 11/9 Week 6 Cycle

11/12 – 11/16 Max/Test Week

11/19 – 11/23 Thanksgiving Break

11/26 – 11/30 Week 1 Cycle

12/3 – 12/8 Week 2 Cycle & last week to max/test

12/10 -14 Olympic Week

12/17 – 19 Olympics

12/20 & 12/21 Final Exams

Physical Conditioning Class Documents


Conditioning Daily Schedule-1zsmmvq

Week Template – Physical Conditioning-vxlmff

Unit Plan Physical Conditioning-2ob6qtx

Max Lift Days-10jzlmx

Phys Cond Monday Lesson Plan-1j4wk09

Phys Cond Tuesday Lesson Plan-1nm5ecr

Phys Cond Wednesday Lesson Plan-u1m9p8

Phys Cond Thursday Lesson Plan-2kzv8vj

Phys Cond Friday Lesson Plan-12mo2vw


Welcome Back to the 2018-2019 School Year!

I hope that you enjoyed your summer and you are looking forward to the new school year!

As you can see from all of the construction on campus, patience and flexibility will be needed.

I look forward to working side by side with each of you in the coming days.


Where do I get my schedule?

Your schedule is available online via StudentVUE/ParentVUE.


Where can I get access to StudentVUE/ParentVUE?

Leanna Kor and helpers will be in the Learning Commons to give students/parents access.


What do I do if I need to request a schedule change?

All schedule change requests should be made online using the following link. Signs are posted around the school with this link and a QR code.


What do I do if I need to speak to my counselor?

Students/Parents may make an appointment with Mrs. Skalski in the counseling office if they would like to speak with their counselors. Counselors will be busy today helping with Hoya Hello, and review schedule change submissions.


What if I submitted a request, but haven’t seen a change on my schedule?

We have received a lot of requests, and are trying to make as many people happy as possible. We’ve had a record number of enrollees this summer as well. Mrs. Poole and your counselors are working around the clock reviewing requests. The students should continue to check for changes on their schedule. If their request was not met, they will receive communication via advisement explaining why.


Where can I get a map of the school?

Maps can be found in the Learning Commons. Various student helpers positioned around the school will have them as well.



Where can I find my bus route?

Bus routes will be posted in the Learning Commons on Main Street.