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Options for Circuit Training
by Jason Pender
Warm-up, stretching, mobility and drills
Circuit session (mainly indoor)
Aerobic session / games / basketball
Relaxation and light stretching to finish
2. Circuit Options
Basic timed exercise. Example, 20 seconds each exercise, 1 minute maximum to go to next exercise station, two to four sets of 6 to 9 exercises.
E.g., reverse press-ups, sit-ups, squat jumps, Dumb-bells, Back extensions, Bench astride.
Basic repetition exercises. Example, 15 to 30 of each exercise (fewer 5 to 8, if heavier weights involved). Select the repetition appropriate to the speed and effort required in the exercise. Two to four sets of 6 to 9 exercises.
Pyramid group. Example, 10 of each exercise, then 9, then 8 then 7, etc. If timed how long to complete this can be used as a test. Choose fewer exercises to do, say 3 to 5.
Potluck cards. Hand out cards labelled say A to M. Each card has 5 to 9 exercises on it. No card is the same or runs in the same order. Ensure that the apparatus is available to support the maximum number of athletes arriving at an exercise station at any one time (remember athletes exercise at different paces). Start a stopwatch and put a clipboard and pen in the middle of the gym and ask the athletes to log their finish time and card letter. Two to four sets with different cards each time.
3. Ideas for exercises
Start with technically straightforward and 'safe' exercises for under-developed young athletes. Exercises which load the muscle groups safely should be adopted without over-straining or receiving high impact on the body. Technically straightforward means that it is simple to perform. Example, sit-ups are easier to perform than chinnies.
Consider the order of exercises and the impact on the athlete. For under developed athletes, start with 'shoulders and arms', 'trunk', 'leg exercises' and repeat in that order. Example, reverse press-ups (shoulders and arms), sit-ups (trunk), squat jumps (legs), arm dumb-bells (shoulders and arms), back extensions (trunk), bench astride (legs).
Better conditioned athletes may wish to further develop specific strength. Rather than rotating the exercises to work different muscle groups, try performing 2 to 5 sets of one exercise before moving on to another exercise. Typically, 40 to 60 seconds recovery between sets. This is much more demanding on the localised muscle group and therefore an excellent method to develop specific strength.
Examples of shoulders and arms: press-ups; reverse press-ups; dumbbells arms over head; dumbbells running arm action; bench raises over head (one edge of bench connected to wall, lift the other side); rope climbing; shadow boxing; medicine ball against wall; medicine ball throws; dips (using parallel bars); chinnies (using bar above head height, grasp hold and pull chin up to bar. (Under arm or over arm options).
Examples of trunk exercises: sit-ups (hands at side of head); sit-ups with lateral twist (twist trunk when up left and right); crunches (legs on bench, always keep shoulders off the floor and limit the range of movement); chinnies (opposite elbow to knee); back extension (belly on floor, lift legs and shoulders off floor, hands at side of head); back extension supported (hips and legs on bench, second athlete holds back of ankles); medicine ball work sitting (lying back, raise trunk off floor from flat to sitting upright to pass ball to colleague, colleague absorbs impact of pass by catching and moves from sit upright to lying back on floor); bench vault (hands on bench, legs together side to side over bench).
Examples of leg exercises: squats; squat jumps; star jumps; burpees; squat thrusts; bench astride (feet either side of bench, jump up onto bench and back down); step ups (vary leading leg each set); bench lifts (hold bench with station arms and let the legs lift the bench up and down); skipping ropes; lunges (large step out moving hips close to floor and trunk vertical. Option to hold dumbbells).
4. Typical Score Sheets
Use score sheets to log times taken for repetitions and / or repetitions taken for timed sessions. This encourages competition between athletes and comparison from week to week. On a monthly basis there should be a more significant test as a demonstration of fitness such as six exercises over one minute.
Pot Luck Times
Date of training _________________
|
Name |
A |
B |
C |
D |
E |
F |
G |
H |
J |
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Date of training _________________
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Name \ Exercise |
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Repetition Log
Date of training _________________
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Name \ Exercise |
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