2009 Summer Weight Lifting Schedule

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OPEN TIMES	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
8:00 AM 9:00 AM	Football Coverage	CLOSED Field Hockey	Football Coverage	CLOSED Field Hockey	Football Coverage	CLOSED	CLOSED
9:00 AM 10:00 AM	Football Coverage	CLOSED Field Hockey	Football Coverage	CLOSED Field Hockey	Football Coverage	CLOSED	CLOSED
10:00 AM 11:00 AM	CLOSED	CLOSED Field Hockey	WRESTLING COVERAGE Coach Piermattei	CLOSED Field Hockey	WRESTLING COVERAGE Coach Piermattei	CLOSED	CLOSED
11:00 AM 12:00 PM	CLOSED	WRESTLING COVERAGE Coach Piermattei	WRESTLING COVERAGE Coach Piermattei	CLOSED	WRESTLING COVERAGE Coach Piermattei	CLOSED	CLOSED
12:00 PM 1:00 PM	CLOSED	WRESTLING COVERAGE Coach Piermattei	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED
1:00 PM 2:00 PM	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED
2:00 PM 3:00 PM	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED
3:00 PM 4:00 PM	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED
4:00 PM 5:00 PM	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED	CLOSED
5:00 PM 6:00 PM	CLOSED	CLOSED	CLOSED	CLOSED	WRESTLING COVERAGE Coach Oberlin	CLOSED	CLOSED
6:00 PM 7:00 PM	Football Coverage	PUBLIC HOURS	Football Coverage	PUBLIC HOURS	WRESTLING COVERAGE Coach Oberlin	CLOSED	CLOSED
7:00 PM 8:00 PM	Football Coverage	PUBLIC HOURS	Football Coverage	PUBLIC HOURS	CLOSED	CLOSED	CLOSED
8:00 PM 9:00 PM	WRESTLING COVERAGE Coach Klinefelter	OPEN MATS	WRESTLING COVERAGE Coach Klinefelter	WRESTLING COVERAGE Coach Oberlin	CLOSED	CLOSED	CLOSED
9:00 PM 10:00 PM	WRESTLING COVERAGE Coach Klinefelter	CLOSED	WRESTLING COVERAGE Coach Klinefelter	WRESTLING COVERAGE Coach Oberlin	CLOSED	CLOSED	CLOSED

• Try to avoid football lifting times if possible. Visit www.miffwrestling.com weekly to check for updates or cancellations of times.
• OPEN MATS ARE EVERY TUESDAY FROM 8:00 PM – 9:00 PM
• LIFT 3 DAYS A WEEK – Make Time!
• Call Coach Piermattei if you have any questions. 372-0505 or 765-1472

 

Max Weight Chart
Estimating your 1 Rep Max

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Use this chart to determine your 1 repetition max (1RM) of an exercise. You do not need to actually complete a maximum 1RM lift to calculate your 1RM, but you should calculate it to take the guess work out of how much weight to lift for each training phase and allows you to see strength increases in different phases of training. The number of repetitions and the amount of weight lifted are critical to each training phase. Weights are listed based on a % of the 1RM.

An example would be for max strength you work in the range of 80-95% of your 1 RM.

For muscular endurance you would work in a range of 30-50% of your 1 RM.

Parental Waiver Form
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