Power Training Policy



Power Training will help the student/athlete maximize performance in their chosen sport(s). Activities are chosen to increase athletic performance and improve positive mental attitude, confidence, proper rest habits, nutrition habits, movement patterns, flexibility, coordination, balance, endurance, speed, agility, quickness, strength and power. These activities will also reduce injury potential.


Since this is a physical training class, it is imperative that the student/athlete be on time and in class each day. The school absence and tardy policy will be enforced.

A student/athlete will be marked tardy if he/she is not in the locker room or gym when class begins or not fully dressed and performing warm-up activity 3 minutes after this time. Be early and you will not be tardy.

The student/athlete must show the instructor an admit pass from the office for any absence BEFORE C LASS STARTS. Failure to comply will result in a tardy. Any absence, which is not excused, will not be allowed make-up privileges. It is the student/athlete's responsibility to make arrangements with the instructor for make-up work before the student leaves for a pre-arranged absence or as soon as the student is back for an unexpected absence.

Students may do make-up workouts at home only if they have no unexcused absences and have not had any no-dresses. If they have either of these, only zero or 8th hour or workouts will be allowed. The point total for a make-up workout will not be higher than the lowest daily participation grade. This workout must be written down in detail exactly what was done. Be specific with exercises, sets, reps, weight, distance time, total time, etc.


Student/athletes are expected to be dressed appropriately. This includes gym short and a T-shirt or sweats, socks, athletic shoes, and no hats.

Student/athletes should always be prepared to go outside and have workout sheet and pencil every day

If the student/athlete is excused from regular participation in class, he/she must still dress and do whatever they are physically able to do: flexibility exercises, working muscles not injured, spotting, assisting the teacher, etc.


Student/athlete will receive up to 20 points per day based on his/her positive attitude, effort, starting all activities on time, focus, striving to make improvements and personal records for each skill, station and activity, and participation in all activities of the day, along with their workout sheet and pencil. A student/athlete's positive attitude is demonstrated in the following ways: encouraging others, moving quickly from activity to activity, staying focused during the activity…. Each student starts each day with ten points. One point is deducted for each loss of focus, loss of effort, or inappropriate action or behavior. Some days may be worth more than 20 points. If the student is absent for any reason, they do not receive the daily points. Students who are not dressed appropriately or do not have their own personal workout sheet or pencil will not receive points.

Pre-arranged Absence(s) 
If a student has a pre-arranged absence(s) and will miss the day of the potential any test, or assignment due-date, the student must take the test, or turn in the assignment before the pre-arranged absence(s). In other words, it must be done before the pre-arranged absence, not after. Failure to comply will result in a zero for the test, or assignment. 

If a student misses the final exam, any test or assignment due-date because of an un-expected absence, the student must make up the final exam, test, or turn in the assignment later in the day (if they make it to school that day) or the next day they are present. Failure to comply will result in a zero for the final exam, test, or assignment. 


To receive a passing grade, each student/athlete must

Read, sign and return signatures and phone numbers the information sheet at the back of this tomorrow.

Turn in any assignments when they are due.

Post goal sheet at home during the first three days of the semester.

Complete the pre-test at the beginning of the semester and complete the post-test at the end of the semester when assigned.

Earn enough points to pass the semester. Participation in running, pool, or other chosen activities are required.

Students and parents should frequently check the PHNS web-site to keep updated on the student's grade.


Student/athlete must stay in the assigned activity area until dismissed by the instructor.

Meet and stay in the tunnel until the bell rings dismissing class every day.
Student/athlete should always keep belongings locked in locker and check lock to make sure it is locked each time. The instructor or Portage Public Schools is not responsible for damaged, lost, or stolen items. Do not leave anything un-locked or unattended.

Student/athletes should take a shower each day with soap and should turn off the shower as soon as they are finished showering.

It is the student's responsibility to hustle during this time and be in his/her next class on time. Keep the locker room picked up and clean (along with all other areas of the facility).

Student/athletes should stay in the area designated by the instructor until the bell rings or dismissed by the instructor. Failure to comply will result in a detention.

The student handbook and code of conduct will be followed.

Students names and pictures may appear on our Power Training Web-site which is part of the PPS web-site.

Since this is a physical training class and gains take time and also disappear in time, student/athletes are encouraged to take power training all year as many years as they can to help them establish a year round program which includes improving athletically in all aspects.

Please read these expectations very carefully along with the guidelines and assignments which follows this. Sign the last page of this package along with your daughter/son and return it along with the Power Training Information Sheet to Coach Schermerhorn. Please also have the student/athlete fill out the Power Training Goals sheet and place it where it can be seen every day to remind them why they are working hard (refrigerator, alarm clock, locker, etc.) 


The student/athlete whom consistently follows the five guidelines below will improve to a much greater extent than if he/she chooses not to follow all of the guidelines.

- Display a positive mental attitude at all times.

- Make a commitment to intensely train with a sound training program.

- Follow a nutritious diet.

- Allow for adequate rest and recovery.

- Avoid alcohol, tobacco, and other drugs.

There are no secrets and no substitution to these guidelines. Since you are in the Power Training program, you have chosen to try to be the best you can be, which requires that you follow these guidelines. Others may feel threatened by your choice to be more dedicated than they are and try to get you to break these guidelines and pull you down to their level so they may stay competitive with you. Have confidence in yourself and stick to your goals. Remember, IF IT'S GOING TO BE IT'S UP TO ME.


It all starts with attitude. Scientific studies have shown people who possess a positive mental attitude and believe they will be successful are much more likely to succeed than those who do not. A positive mental attitude can be obtained by always blocking out negative thoughts and replacing them with positive thoughts in everything you do.

Mental visualization can help promote confidence and a positive mental attitude. Simply relax and say in your mind "I will succeed". Then picture yourself with as much detail as possible performing your skill perfectly. In an actual competition, simply restate "I will succeed". Then go succeed.

Always show good sportsmanship and respect toward teammates, opponents, officials, fans, and anyone you meet. This is vital for us to consistently compete to the best of our abilities. There is never room for negative thoughts or actions in our program.

It is very important to set short and long term goals. This will help motivate yourself, will help keep you focused, and will see if you are doing what is necessary to reach your ultimate goals.


Since you are in the Power Training program, you have the opportunity to participate in the best training program possible. Coach Scherm and Coach Laing developed this program over the past several years using the most updated research along with the input of many of the best Olympic, professional, university, and high school coaches in the nation. Many scientific studies have shown the training protocols focused on in the Power Training program are the best methods for improving athletic performance. The program is in place for you and it is vital for you to consistently attend and always put out 100% for you to reap the rewards.

In the best of situations, it has been shown that in any extended layoff of physical training, there is a 1:1 correspondence of physical gains to losses. That is why many student/athletes stay in the Power Training program every semester and also in the summer to keep improving. You have the best training program around and it is up to you to take advantage of it. Stay in the program and consistently practice your specific sport(s) skills and you will approach your potential.

The average world class athlete has trained with great intensity 20 hours per week for 8 years to get where he/she is at. Some must train for even longer. It is never too late to start, just get going and stick with it.

Final Exam students must answer and memorize the following questions. Answers can be found throughout this eboard. The final exam may contain these exact questions.

  1. Give in order the 12 steps in teaching the Snatch (Snatch Progression)
  2. Give in order the 7 steps in teaching the Clean (Clean Progression)
  3. Give in order the 5 steps in teaching the Jerk (Jerk Progression)
  4. List the Olympic Lifts.
  5. List the Power Lifts.
  6. What lift is the fastest movement compared to any sport?
  7. How do you put on your internal weight-belt?
  8. What does parallel mean in a back squat?
  9. What are the 3 major differences between a Power lifting back squat and an Olympic lifting back squat?
  10. What are the 2 major muscles a bent press works?
  11. What is a hook grip and what lifts does one use it?
  12. What are the 3 planes of motion we train in?
  13. Why do we train with such a variety of exercises in many different ways?
  14. What are the five major food groups?
  15. What type of grains should we have each day?
  16. What type of vegetables should we have each day?
  17. What type of fruit should we have each day?
  18. What type of dairy should we have each day?
  19. What type of Meat & Beans should we have each day?
  20. If you are trying to build lots of muscle, how many grams of protein should you aim for each day?
  21. To lose fat without losing muscle, what should you do?
  22. How long does the average world class athlete train with great intensity to get where he/she is?
  23. What is a quality pre-game breakfast?
  24. What is a quality pre-game meal for lunch or dinner?
  25. How many hours of sleep should a teenager receive each night?
  26. How does the body position in the deadlift differ from a clean or a snatch pull?
  27. Why is it important to set goals?
  28. Describe the difference between an A-series run and a B-series run.
  29. What is triple extension?
  30. What is proper knee position?
  31. List in exact order our band flexibility routine.
  32. List the exact order of our form run.
  33. List the exact order of our cool-down stretch routine.
  34. How many pounds is 110kg?
  35. If you lift an Olympic bar with a 45, a 35, and a collar on each side in a rack, what is the total weight in pounds you are lifting?
  36. If you lift an Olympic bar with a 20 and a 15 on each side on a platform, what is the total mass in kilograms you are lifting?
  37. What are the weight limits for each category on both our men and women strength record boards?
  38. Which lifts should be done before others?
  39. Who should take Power Training?
  40. How often should you take Power Training?














If you THINK you are beaten, you are,

If you THINK you dare not, you don't

If you like to win, but THINK you can't

It is almost certain you won't.

If you THINK you'll lose, you're lost

For out in the world we find,

Success begins with a someone's WILL

It's all in the state of MIND.

If you THINK you're outclassed, you are

You've got to THINK high to rise,

You've got to be sure of yourself before

You can ever win a prize.

Life's battles don't always go

To the stronger or faster person,

But sooner or later the person who wins

Is the person who THINKS he can.


When you get what you want, in your struggle for self

and the world makes you king or queen for a day

Just walk to the mirror-take a look at yourself,

and see what that person has to say.

It isn't your father, or mother, or friend

whose judgment upon you must pass

The person whose verdict counts most in your life

Is the person you meet in the glass.

You may be Jack Horner, and chisel a plum

and say "I'm a wonderful guy"

But the person in the glass says "You're only a bum,

if you can't look me in the eye."

He/she is the person to please, never mind all the rest

Because he/she's with you right through to the end

And you've passed your most dangerous, difficult test

If the person in the glass is your friend.

You may fool the world down the pathway of years

And get pats on the back, as you pass;

But your only reward will be heartache and tears

If you've cheated the "Person in the Glass"


NAME_____________________________________ HOUR_____ GRADE_____











EXTRA-CURRICULAR ACTIVITIES _____________________________________________________________


WHAT ARE YOUR SEMESTER GOALS? _________________________________________________________


WHAT ARE YOUR LONG TERM GOALS? _______________________________________________________





I verify that I have read and understand this entire package, and will comply with the rules, expectations, assignments, and grading procedure for Power Training along with the policy in the student handbook.

Name Signature Phone#

Student ___________________ _________________ ____________

Parent(s) ___________________ _________________ ____________

___________________ _________________ ____________