Transcript CIRCUIT TRAINING - FireFit Steering Group

CIRCUIT TRAINING
P.E.O.
CIRCUIT TRAINING

Is a form of general fitness training based on
sound physiological principals utilising varied
activities and a continuous challenge.

It is attractive to large numbers of athletes
many of whom show little enthusiasm for
ordinary forms of physical training.
CIRCUIT TRAINING
 To improve cardio vascular (C.V.) fitness
 To improve Muscle strength and endurance
(M.S.E.)
 Simple but flexible
 Specific exercises in sequence
PRINCIPLES
 Progressive resistance training
 Large numbers can train at the same time (as
individuals)
 Based on individuals capacity & rate of
progress
 Should be strenuous
 Should be simple
ADVANTAGES
 Suitable for all levels
 Variety with space/ equipment
 Self organising
 Progression can be inbuilt
 Variety of training effects possible
DISADVANTAGES
 Technique can suffer
 Bottlenecks may occur
 Incorrect sequence of muscle groups
may occur
APPEAL OF CIRCUITS
 Personal satisfaction
 Work rate fully extends
 People know what is expected
 Variety of exercise
 Fosters group spirit
 Monitor personal improvement
METHODS
 Fixed dose
 Timed dose
 Consider the time available !
COMPILING A CIRCUIT
 Upper body
 Trunk - include one dorsal exercise
 Legs
 Repeat in sequence
 20-30 min duration
ADD ON CIRCUIT
EXERCISE
U
T
L
U
T
L
U
T
L
DOSE-REPS
1)_______
2)_______
3)_______
4)_______
5)_______
6)_______
7)_______
8)_______
9)_______
15,15,15,15,15,15,15,15,15,
15,15,15,15,15,15,15,15
15,15,15,15,15,15,15
15,15,15,15,15,15
15,15,15,15,15
15,15,15,15
15,15,15
WORKING WITH A
15,15
PARTNER, ONE EXERCISES
15
WHILST YOUR PARTNER RUNS,
CHANGE OVER, REPEAT THE
FIRST EXERCISE + THE NEXT etc.
CAN BE A FIXED OR TIMED DOSE
PYRAMID CIRCUIT
EXERCISE
U -1) -------------T - 2) --------------L - 3) -------------U - 4) -------------T - 5) --------------L - 6) --------------U - 7) --------------T - 8) --------------L - 9) ----------------
DOSE/REPS
2
4
6
8
Working with a
10
partner, complete 8
all the exercises
6
whilst your
4
partner runs,
2
RUNNING
change over
and repeat.
TIMED DOSE CIRCUIT.
EXERCISE
U (1)----------T (2)----------L (3)----------U (4)---------T (5)----------L (6)----------U (7)---------T (8)----------L (9)----------U (10)--------T (11)---------L (12) ---------
DOSE - REPS
3 X 15 SECONDS
OR
3 X 20 SECONDS
WORKING WITH A PARTNER,
ONE EXERCISES FOR 20 SECONDS
WHILST THEIR PARTNER :1) ASTRIDE JUMPS
2) JOG ON SPOT
3) SKIPPING
Fixed dose circuit
Exercise
U 1)---------
Dose - Reps
T 2)---------
5
L 3)--------Running
U 4)-------T 5)--------L 6)--------Running
U 7)--------T 8)---------L 9)-----------
Working with a partner,
one exercises
10
whilst the other runs.
10
Change over every three
exercises
5
15
CIRCUIT TRAINING
P.E.O.