METHODS OF TRAINING CIRCUIT TRAINING.

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Presentation transcript:

METHODS OF TRAINING CIRCUIT TRAINING

Circuit Training Instructor led multi-activity workout “the planned execution of a series of exercises, in a predetermined sequence, for an allocated time or number of repetitions” (Dalgleish &Dollery 2001)

Benefits Full body workout Can train all components of fitness (x Training) Multi-level challenging workout for everyone Space and time efficient Requires little co-ordination Can be sports specific

Types of Circuit Training Studio based = circle Gym based = using CV & resistance machines Outdoor = ‘bootcamp’

Session Structure Pre-session = health screening Warm up – mobilizer, 1st pulse raiser, stretches 2nd pulse raiser Circuit Pulse lower Cool down – stretches, revitalizer Class feedback

Warm up Depends on;- Location/venue Space available Equipment available Content of circuit Co-ordination of class Preference of class Your confidence

Circuit Depends on;- Aim – aerobic strength endurance power (plyometric)

Planning THINK! Type of exercises Sequence of exercises Intensity Work/rest ratios Overall volume of workload

Exercises/activities THINK! Space Equipment Training aim Muscle balance Fitness & skill level of the group

Sequence THINK! Even distribution Alternate upper body / lower body Opposite muscle groups

Progression of Exercises To increase CV intensity;- Increase speed of the exercise Increase the pattern of movement Add arm movements Add travel Add impact

Progression of Exercises To increase strength of exercises;- Use full range of movement (ROM) Increase the resistance Decrease the speed of the exercise Emphasize eccentric phase

Work:Rest Ratios Work Rest Ratio Emphasis 60 seconds 0 seconds 1:0 Aerobic Endurance (advanced) 30 seconds 2:1 Aerobic Endurance (beginners) Muscular Endurance (beginners) 120 seconds 1:2 Muscular Strength 45 seconds 15 seconds 3:1 Aerobic Endurance (intermediate) Muscular Endurance (intermediate) 1:1 Suggested;- Combined CV & Resistance – Work 30-45sec : 10-15sec Rest Strength – Work 6-10reps/30-60secs : 1-3mins Rest Aerobic – Work 30sec-5mins : 0-2mins

Active Recovery Aerobic stations in between Muscular Strength Endurance (MSE) stations Alternate upper/lower body or muscle group exercises