• BFS Syllabus

    Weight Lifting- Bigger, Faster, Stronger


    Grades 9-12

    Instructor:  Chris Cabe                Contact Information:  ccabe{at]oldrochester.org

    Feel free to contact me about any questions you may have about your child anytime.

    • In this class students will learn how to properly perform Olympic Lifts such as the Deep Squat, Power Clean, Dead lift and Bench Press.  Safety is always the primary focus.  Students will be taught the proper technique and how to spot effectively.  Technique before weight is always stressed.  If the student cannot perform the lift correctly, then they will not be able to increase the amount of weight they are lifting.  These exercises coupled with other basic auxiliary lifts are set up in a fundamental approach using the BFS computer program.  The computer program gradually increases the amount of weight lifted over a 5-week program and then repeats it several times throughout the semester.  Participation in this class will definitely help to improve the athletic ability and well being of the athlete.  This class is geared toward the athlete or student who wants to make them self better in a particular sport or to increase one’s muscular strength and fitness levels.


                30 % = being dressed/prepared for class

                70 % = participation throughout class


                100 %


    Students are expected to change clothes every class that allows them to move freely and are not afraid of getting dirty or sweaty.

    • Sneakers
    • Shorts or Sweatpants
    • Short sleeve or long sleeve shirt and sweatshirt

    Absences from class

    It is the student’s responsibility to make up all absences from class, whether excused or unexcused.  Make-ups can be achieved by receiving a written packet from the teacher on a particular sport and completing the assignment at home or in study.  Packets must be turned in before the end of the marking period.  Classes that are not made up are marked down as “0” until they are made up.

    Medical Excuses

    Student must have a note from doctor.  Notes from parents are not accepted.  If the child is in school, then they are well enough to participate in class.  Extenuating circumstances will be considered otherwise. 

    Student Athletes are NOT exempt from participation in class due to an athletic contest after school.  If the athlete chooses not to participate in class, then they will not be allowed to participate in their athletic contest after school.


    All students will be given a locker to lock up their personal belongings.  It is the student’s responsibility to lock and secure their belongings during class.