Syllabus

Fall Course (18 Weeks) — Aug 20 thru Dec 17, 2018
Instructor — Dustin Hassard

Introduction

This is an in-depth course on weight training suitable for beginner to advanced weightlifters including anyone new to weightlifting. The primary objective of this course is for you to experience the benefits of smartly incorporating weight training into your life. It will encourage you to develop and practice skills and habits that will see your continuous improvement in health, fitness, and performance in life and sport.

You will receive hands-on instruction and be provided supplemental information for expanding your knowledge of weight training and related subjects, such as sleep and nutrition. Although this course will be challenging both mentally and physically, your efforts will be rewarded. In the process you will learn that weight training can be fun and have a positive influence in many, if not all, aspects of your life.

This course is based on established scientific principles and the experience gained from decades of knowledge and application of weight training thru many of the most brilliant and influential weight training coaches and professionals throughout history.

You will learn equipment familiarization and more importantly, the why behind exercise selection, sets, reps, workloads, and rest periods that will maximize the benefits you get from each workout. You will set specific goals you want to achieve at various phases of the course. You will receive instruction on how to achieve these goals and how to adjust to obstacles, both planned and unexpected. You will be challenged to improve week-to-week thru assessments of program adherence and exercise progress.

The second half of the course will give you the task of designing your own workout programs based on your training goals. By this point in the course, you should have, at the least, a basic understanding of the purpose of each exercise choice you make. Programs will be evaluated with suggestions for alternative exercises, rep schemes, and workloads to produce a desired effect. You will be challenged to think beyond what you may know. You will be encouraged to explore new methods for achieving your goals, learning that there are multiple approaches for getting similar outcomes, but there is no one-size-fits-all method.

Whether you choose to pursue fitness as a lifetime habit or as a career, by the end of this course you will be more confident in the weight room, and hopefully, more confident in yourself. You may even have the ability to teach the basics to others.

If you apply what you learn, you will be transformed.

Grading Policy

Grading will be A, S, or F. To pass this class, show up. You will be graded by attitude towards instructors and students, attendance, participation during class, and completion of the occasional homework assignment. When it comes to getting results in the gym, consistency is the top determining factor. Therefore, by simply showing up and participating you will succeed in this class and you will succeed in getting results. The top 20% students will receive A’s, which equates to the top 3 to 6 students.

Attendance Policy

  • Don’t even think about missing this class.
  • More than 3 absences may result in an F.
  • More than 4 four absences that haven’t been made-up will result in an F.
  • More than 6 make-up classes may result in an F.
  • Make-ups must be completed within 2 weeks of absence.
  • Make-ups require permission from the instructor and are not guaranteed.

Classroom & Campus Safety

Classroom and campus safety are of paramount importance at Washington State University, and are the shared responsibility of the entire campus population. WSU urges students to follow the “Alert, Assess, Act,” protocol for all types of emergencies and the “Run, Hide, Fight” response for an active shooter incident. Remain ALERT (through direct observation or emergency notification), ASSESS your specific situation, and ACT in the most appropriate way to assure your own safety (and the safety of others if you are able).

Please sign up for emergency alerts on your account at MyWSU. For more information on this subject, campus safety, and related topics, please view the FBI’s Run, Hide, Fight video and visit the WSU safety portal.

Students with Disabilities

Reasonable accommodations are available for students with documented disabilities or chronic medical conditions. If you have a disability and need accommodations to fully participate in this class, please visit the Access Center website to follow published procedures to request accommodations: http://www.accesscenter.wsu.edu. Students may also either call or visit the Access Center in person to schedule an appointment with an Access Advisor. Location: Washington Building 217; Phone: 509-335-3417. All disability related accommodations MUST be approved through the Access Center. Students with approved accommodations are strongly encouraged to visit with instructors early in the semester during office hours to suggest logistics.

Course Outline

  • The Purpose and Benefits of Weight Training
  • Safety & Injury Prevention
  • Weight Room Etiquette, Rules of the Gym, Culture, and Expectations
  • The Role of Coaches and Training Partners
  • Movement Basics
  • Form and Technique
  • Equipment Familiarization
  • Basic Muscle Anatomy
  • The Science of Metabolism & Burning Fat
  • Setting Realistic & Achievable Training Goals
  • Mobility & Corrective Exercises
  • Tracking Progress & Program Assessments
  • Exercise Selection
  • Exercises Progressions & Regressions
  • Program Design Basics
  • Nutrition Basics
  • The Importance of Mindset
  • The Importance of Sleep & Recovery
  • Integrating Fitness Habits into Your Lifestyle
  • Additional Resources for Learning

About the Instructor | Dustin Hassard

“For me, the purpose of training is to improve the quality of life for ourselves and the people around us. That's a great power we all possess. I can say that without a doubt, training smartly in the gym will improve your life outside of the gym. And shouldn't that be the point?” - Dustin Hassard

Dustin Hassard attended WSU in 1997. He is a nationally-certified personal trainer and group fitness coach since 2011 with an emphasis in strength and conditioning, functional movement, sports performance, and nutrition.
His methods are centered around the philosophy that no one person is the same, but there's an athlete in all of us. He coaches people to be athletes and athletes to be better athletes, and not just an athlete for a season, but an athlete for life.

As important as the workouts themselves are, Dustin coaches people to form habits that fit their lifestyle and allow fitness to be consistent, sustainable, and enjoyable for the long-term.

His endless passion for fitness education grows daily along with his desire to share his knowledge. His mission is to teach everyone about the benefits of weight training and the proper technique needed to ensure safety and results. Dustin takes a zero-compromise approach to form and movement quality.

Dustin is a Head Coach and Owner of Modern Athletics. He also serves as a Gunner's Mate in the US Navy Reserve.

Certifications

  • NCSF Certified Personal Trainer - National Council on Strength & Fitness
  • Training for Warriors Level 2 Instructor - TFW
  • USAW Level 1 Sport Performance Coach - Olympic Weightlifting - USAW
  • FMS Level 1 Certified - Functional Movement Systems
  • Kettlebell Level 1 + 2 Certified - Kettlebell Athletics
  • TRX Suspension Trainer Level 1 - TRX
  • Animal Flow Coach - Global Bodyweight Training
  • Pre & Post-Natal Certified - Annette Lang
  • Equinox Fitness Training Institute
  • CPR AED Certified - American Heart Association
  • 3rd Class Swimmer - US Navy

Learning Tips

  1. Question everything, not for the sake of argument, but to verify.
  2. Be open to changing your mind.
  3. Read books.
  4. Take action with what you learn.
  5. Get a mentor, someone is always willing to help.

Questions

If you ever have any questions feel free to email me if we’re unable to address it during class. I encourage you to ask as much as you want to learn. I’m here to share my knowledge and guide you in learning what will benefit you the most. If I don’t have the answer for you, I know someone who does and I’ll point you in the right direction. All you have to do is ask.

dustinhassard@gmail.com

Feedback

All feedback is welcome. I can only improve and grow to better serve students when I know what I’m doing well and what I can do better.