Rancho Students train (lift weights and run)  typically 4 days per week.    Monday's, Thursday's and Friday's, the students lift for approximately 25 minutes before another class that has been outside performing lateral speed and agility exercises switch with the class that is in the weight room.  Tuesday and Wednesday are block days.  Class time is 1 hr and 30 min and typically the class will be in the weight room for 45 minutes and then outside for a long run of approximately 2.5-4.0 miles.   While in the weight room students are expected to follow a workout schedule that will train all major muscle groups of the body.  A typical workout might look like this:

STUDENTS ARE EXPECTED TO PASS A FINAL EXAM AT THE END OF EACH SEMESTER.  The final exam will earn a student 400 points.  Students will show proficiency in the following exercises:  Snatch, Clean and Jerk, Back Squat, and a 5 mile run that will have to be achieved in 60 minutes.  Grades are calculated on a point system.  Each activity earns points.  For example runs are worth 100 points.  It is not uncommon for a student to have over 2000 pts possible at the end of the semester.  Non suits, non participations, will lower a students grade 1 letter grade if not made up either after school or at lunch.  Students will make up all missed work by rowing on a concept 2 rower 5000 mtrs.  This activity will take approximately 25-30 minutes. 

Students are encouraged to participate in the sport of Olympic Weightlifting and to enter weightlifting contests.  This requires membership to USA Weightlifting which is the governing body of the sport of Olympic Weightlifting. Join usaw now!!