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.