CIRCUIT TRAININGCIRCUIT TRAINING

P.E.O.

CIRCUIT TRAININGCIRCUIT 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 TRAININGCIRCUIT TRAINING

To improve cardio vascular (C.V.) fitnessTo improve cardio vascular (C.V.) fitness

To improve Muscle strength and endurance To improve Muscle strength and endurance (M.S.E.)(M.S.E.)

Simple but flexibleSimple but flexible

Specific exercises in sequenceSpecific exercises in sequence

PRINCIPLESPRINCIPLES

Progressive resistance trainingProgressive resistance training

Large numbers can train at the same time (as Large numbers can train at the same time (as individuals)individuals)

Based on individuals capacity & rate of Based on individuals capacity & rate of progressprogress

Should be strenuousShould be strenuous

Should be simpleShould be simple

ADVANTAGESADVANTAGES

Suitable for all levelsSuitable for all levels

Variety with space/ equipmentVariety with space/ equipment

Self Self organisingorganising

Progression can be inbuiltProgression can be inbuilt

Variety of training effects possibleVariety of training effects possible

DISADVANTAGESDISADVANTAGES

Technique can sufferTechnique can suffer

Bottlenecks may occurBottlenecks may occur

Incorrect sequence of muscle groups Incorrect sequence of muscle groups may occurmay occur

APPEAL OF CIRCUITSAPPEAL OF CIRCUITS Personal satisfactionPersonal satisfaction

Work rate fully extendsWork rate fully extends

People know what is expectedPeople know what is expected

Variety of exerciseVariety of exercise

Fosters group spiritFosters group spirit

Monitor personal improvementMonitor personal improvement

METHODSMETHODS

Fixed doseFixed dose

Timed doseTimed dose

Consider the time available !Consider the time available !

COMPILING A CIRCUITCOMPILING A CIRCUIT

Upper bodyUpper body

Trunk - include one dorsal exerciseTrunk - include one dorsal exercise

LegsLegs

Repeat in sequenceRepeat in sequence

20-30 min duration20-30 min duration

ADD ON CIRCUITADD ON CIRCUITEXERCISE DOSE-REPS

U 1)_______T 2)_______L 3)_______U 4)_______T 5)_______L 6)_______U 7)_______T 8)_______L 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 15,15 15

WORKING WITH APARTNER, ONE EXERCISES WHILST YOUR PARTNER RUNS,CHANGE OVER, REPEAT THEFIRST EXERCISE + THE NEXT etc.

CAN BE A FIXED OR TIMED DOSE

PYRAMID CIRCUITPYRAMID CIRCUIT

EXERCISE DOSE/REPS

U -1) -------------- 2

T - 2) --------------- 4

L - 3) -------------- 6

U - 4) -------------- 8

T - 5) --------------- 10

L - 6) --------------- 8

U - 7) --------------- 6

T - 8) --------------- 4

L - 9) ---------------- 2

RUNNING

Working with apartner, complete all the exercises whilst your partner runs,change overand repeat.

TIMED DOSE CIRCUIT.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 OR3 X 20 SECONDS

WORKING WITH A PARTNER,ONE EXERCISES FOR 20 SECONDSWHILST THEIR PARTNER :-

1) ASTRIDE JUMPS2) JOG ON SPOT3) SKIPPING

Fixed dose circuitFixed dose circuit

Exercise

U 1)---------

T 2)---------

L 3)---------

Running

U 4)--------

T 5)---------

L 6)---------

Running

U 7)---------

T 8)----------

L 9)-----------

Dose - Reps

5

10

15

10

5

Working with a partner, one exercises

whilst the other runs.

Change over every three exercises

CIRCUIT TRAININGCIRCUIT TRAINING

P.E.O.