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Sport-specific circuit training

Sport-specific circuit training

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Sport-specific circuit training -

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These exercises are an excellent way to build strength and stamina simultaneously. These exercises are an excellent way to build strength and stamina simultaneously During the past few years, endurance athletes in a number of sports have added resistance exercises to their training programmes in an effort to boost their muscle power and decrease their risk of injury.

Scientific studies have linked resistance training with a reduced rate of injury in athletes, probably because resistance work fortifies leg muscles and strengthens 'weak links' in athletes' bodies, including the often-injured hamstrings and shin muscles, as well as abdominal and low-back muscles.

Resistance work can also improve tendon and ligament strength and increase bone density, effects which should help to lower injury rates. In addition, resistance workouts heighten body awareness, upgrade coordination, reduce body-fat levels, and improve self esteem, all of which can contribute to improved performance during competition.

For athletes, the general preparation period before the beginning of actual competitions is an ideal time to initiate a resistance training programme. A four- to eight-week period of sound resistance training helps to develop a nice foundation of suppleness mobility , strength, and stamina endurance , to which athletes can add speed and racing skill just before the competitive season begins.

The circuit- training format utilizes a group of strength exercises usually six to 10 or more that are completed sequentially one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise.

The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level beginner, intermediate, or advanced , your period of training preparation or competition , and your primary training objective You may be developing total work capacity, boosting your power, or engaging in 'active rest,' for example.

The special programme I have designed this special circuit-training programme with the following objectives in mind:. Bear in mind, though, that for best results the circuit training sessions should not be performed on consecutive days. If you are carrying out other intensive training on the same day as the circuit work, do the intensive work before the circuit training, since fatigue levels from the circuit might well interfere with training intended to develop speed, power, or event-specific endurance.

Better yet, carry out circuit training on days during which other training is of low intensity. Don't do your circuit training on a rest day, however; rest really means rest! The amount of rest between exercises and the total rest between circuits is described on the chart which follows.

THE EIGHT EXERCISES IN YOUR CIRCUIT For each circuit, do the following exercises in order: I FOUR-COUNT SQUAT THRUSTS: Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor.

With arms straight and your weight resting on both hands, quickly extend both legs backward hop backward , ending in a front-support position. Return legs forward hop forward , ending in a low-squat position with hands on floor. Finally, jump into the air and return to a standing position.

Repeat each of these four steps, in order, to a rhythmic count, without pausing between counts or repetitions. How will this exercise benefit you? The high degree of amplitude joint motion at your hips and knees, combined with the resistance provided by your body weight, will develop strength and mobility in your knee and hip joints -important for high-speed movement.

The front-support position develops stability and strength in the upper trunk, abdominal, and pelvic regions, strength that is necessary to control torso movements during the running stride or when you strike a ball.

The jump added to the exercise as you return to a standing position greatly increases your cardiac demand, hikes the power of your leg muscles, and increases the impact forces upon landing as well, fortifying the bones in your legs and feet.

Use caution, though; perform the movements on a gym floor or grass, not on concrete. Bend your arms and lower your chest to the floor.

Then push your body upward as you straighten your arms, returning to the front-support position. Repeat this action rhythmically and continuously without stopping for the allotted time as indicated in the chart. How does this benefit you?

Push-ups are well known for increasing upper-body strength, but their value in developing abdominal and hip-flexor stability is often ignored. This improved stability helps to control hip, trunk, and shoulder movements as you move quickly and also promotes balance between the upper and lower body.

Put your left foot on the step, with your right foot on the floor and your arms at your sides. Then push down with your left leg and drive your body upward rapidly, switching support hopping from left foot to right foot as your body reaches its maximal vertical height.

With your right foot supporting your body, lower the left foot to the floor rapidly but under control. Repeat this action continuously, back and forth from foot to foot, without pausing at the top or bottom positions. How can this help you? The scissor step-up develops leg strength, power, and dynamic-balance control coordination , without which you can't move quickly, whether it's from one end of the soccer field to the other, from the baseline to the net on a tennis court, or from the start to the finish of a K race.

Cardiovascular benefits of this exercise can be increased by speeding up your stepping cadence or by increasing the height of the step.

Step heightening also enhances leg-muscle power and improves mobility of the hip and knee joints. Sit with your legs bent and your arms extended in front of you, and then recline your trunk backward at the hips by about 45 degrees.

That' s your starting point for the exercise. To do the sit-backs, raise both arms simultaneously overhead while maintaining tight abdominal muscles and a straight chest. Then simply return your arms to the extended position in front of you, without moving your trunk or legs.

Repeat this back-and-forth arm action in a smooth, continuous fashion without pausing at any point during the movement. The increased abdominal stability gained from sit-backs carries over to improved posture and better core stability as you run.

A strong pelvic girdle and trunk provide the anchor point for a strong pair of legs, allowing you to use your legs in a maximally powerful manner during quick sprints -or during sustained, vigorous running.

Individuals with less strength training experience may start with dumbbells which weigh 5 per cent of body weight, while stronger athletes can use dumbbells checking in at 20 per cent of body weight.

You may need to experiment a bit, using a weight that makes the exercise challenging but achievable. If dumbbells are unavailable, a barbell of comparable total weight can be utilized. To do the exercise, stand upright with your feet spaced about hip- to shoulder-width apart and your hands supporting the dumbbells in front of your shoulders.

Squat down until your thighs form an angle of 90 degrees with your shins a half-squat , while maintaining a reasonably upright posture with your torso and while keeping your hands in front of your shoulders.

Then rise quickly from the squat position while pressing pushing the dumbbells overhead simultaneously. Both arms and legs should reach full extension at the same time You'll end up standing tall with legs straight and arms straight overhead.

Then lower the dumbbells in a controlled fashion to the starting position. Repeat this three-count movement smoothly and continuously. How can this help you as an athlete? Squats to presses increase strength and power in your legs, hips, low back, abdominals, shoulders, and arms. Note that the whole-body involvement of the squat to press increases your cardiorespiratory requirements, compared to the more commonly used, isolated pressing exercises such as bench and shoulder presses.

Set the bar at approximately the height of your navel when you're standing straight up. To start the exercise, grip the bar with both hands at slightly wider than shoulder width, and hold your body in support -underneath the bar.

Your heels should be on the floor, and your body should be straight and rigid from your shoulders to your ankles. Then, with your feet acting as a fulcrum, pull your chest up to the bar by bending your elbows and pulling them backwards.

Return to the starting position by straightening your arms in a controlled manner, and repeat the overall action for the time period specified in the chart.

How can this exercise help you? A strength and cardio-focused circuit workout could look something like this:. After finishing their meter run, the athlete might rest for two minutes and then repeat the circuit two more times.

Circuits can serve as a warm-up, the primary workout, or as a finisher a short burst of high-intensity exercise to finish a training session on a strong note. Someone might start with a simple warm-up circuit. Stay on track with your fitness goals and get inspired! Sign up for the GymBird newsletter for twice-monthly expert fitness and nutrition tips.

Athletes use circuit training for several reasons, including increased endurance, muscle strength, and cardiorespiratory fitness. Circuit training workouts —even those that exclusively include strength training exercises—increase your heart rate and keep it high throughout the workout thanks to the short rest periods.

Most athletes can benefit from increased cardiovascular endurance, whether they play volleyball or water polo. The need for more stamina makes circuit training an obvious choice to add to their routines. Circuit workouts often include resistance exercises like squats, push-ups, etc. Performing these exercises during your circuits allows you to build muscle and increase your strength.

This result occurs because your muscular endurance is increasing. Some athletes may use circuit workouts to address weaknesses or muscle imbalance s that they might not have time to focus on during their regular training sessions.

Say a cross-country runner has weak ankles that often hurt during long runs. Outside their regular practice sessions, they might perform circuit workouts with exercises like calf raises or single-leg balancing to strengthen their ankles.

Think of an athlete who needs to work on their vertical jump. They might add a few extra circuit workouts into their weekly routine. These workouts will give them more time for lower body exercises that strengthen the quads, calves, and other muscles used when jumping. Circuit workouts are a perfect choice for an athlete who already has a packed schedule but still wants to improve in certain areas.

Virtually any athlete can do circuit training workouts and experience benefits like increased endurance or reduced muscle imbalances.

However, certain types of athletes may gain more from regular circuit workouts, including the following:. These athletes can benefit from circuit training because many circuit workouts train the slow-twitch muscle fibers. According to the National Academy of Sports Medicine NASM , slow-twitch muscle fibers are smaller, slow to tire, and surrounded by more capillaries.

They support aerobic metabolism and fatigue resistance. On the opposite end of the spectrum are fast-twitch muscle fibers. Fast-twitch fibers are larger, fatigue faster, and are surrounded by fewer capillaries. Regularly training the slow-twitch muscle fibers can increase muscular endurance and help you perform exercises for longer periods before you get tired.

To achieve these results, activities like circuit workouts that train the slow-twitch muscle fibers can come in handy. Athletes can benefit from all types of circuit training, but some are more beneficial than others. Below is an explanation of the four main styles. During a timed circuit, you perform a specific exercise for a set time period, then rest for a set time period.

You might do push-ups for 30 seconds, for example, and then rest for 30 seconds. This type of circuit can be helpful for athletes who want to increase muscular or cardiovascular endurance and get their workouts done as quickly as possible.

A staged or repetition circuit workout involves performing a certain number of repetitions of an exercise before moving on to the next one. For example, they might do 15 push-ups, then move on and perform 20 squats. Staged or repetition circuits are helpful for athletes who want to build strength or increase endurance.

However, they can take longer than timed circuits because they require the athlete to perform a specific number of reps before they can move on. A competition circuit is similar to a timed circuit.

The main difference is that this workout has a more—you guessed it—competitive bent to it. In a competition circuit workout, the athlete performs as many repetitions as they can in a set time period.

They also try to beat the previous number they performed with each subsequent set. For example, if you did 10 push-ups during the first set, you might try to do 12 during the next one and 14 during the next.

Competition circuits are excellent for athletes who want to challenge themselves. By tracking their reps over time, they can also use these workouts to monitor their progress more closely. Sport-specific circuit training workouts focus on exercises that help an athlete improve in their sport of choice.

On the other hand, a runner with weak adductors might include movements like clamshells to help them improve their hip alignment. Sport-specific circuits can be designed based on any of the other models mentioned above—timed circuit, repetition circuit, or competition circuit. During a group training session, though, it might make more sense to use competition circuits.

Workout Plant-based energizer. The term "circuit training" Youthful beauty secrets widely Sport-pecific by fitness Traijing, magazines, gyms, and fitness Sport-specific circuit training. If Sport-spwcific did Sports-pecific google search to find circuit training trainimg in your ttraining, no two classes would Vegan BBQ recipes look precisely the same. One class might use a variety of equipment, while another might use no equipment at all. One circuit training class might look intense, while another advertises itself as low-impact and suitable for beginners. With such a seemingly broad range of classes all marketing themselves as "circuit training," it might leave you wondering what circuit training is and whether or not it's right for you - especially if you are wanting to become a personal trainer and eventually design circuit training programs for clients. Sport-specific circuit training

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Real Madrid C.F. - circuit training

Sport-specific circuit training -

The result is a workout that taxes your muscular strength and endurance and your cardiorespiratory system. You've likely done circuit training in boot camp-style classes and didn't even realize it. Circuit training workouts have a ton of benefits. For starters, it's a great boredom buster. If you find yourself constantly watching the clock during your workout and counting down the seconds until it's over, then circuit training is definitely worth a try.

It's a surefire way to shake up your workout routine, since moving quickly from one exercise to the next means your mind doesn't have time to wander or zone out. Plus, there are endless ways to customize, modify, and progress your circuit training workout to reach your goals in record time.

You'll also burn calories more efficiently. Your body goes through a post-workout recovery period called the afterburn effect that requires more energy when performing circuit training workouts than other methods — such as steady-state, moderate-intensity routines.

Because of this, you can expect to burn 8 to 15 percent more calories when opting for high-intensity circuit training, according to the American College of Sports Medicine. And when your circuit training workout combines cardio and strength moves, you'll also increase muscle — basically, you can check off multiple training goals with this one workout.

Figuring out how to set up an effective circuit training workout on your own can be pretty daunting at first. So to give you a hand, here are six easy steps to help you build your perfect routine.

Circuit training workouts are based around a set number of "stations" that you repeat until your time runs out, so knowing how much time you have can help you determine how many circuits you'll need to complete and how hard you'll need to work.

Anywhere from 10—45 minutes is ideal for circuit training — but the shorter the workout, the harder you should be pushing. And since you're alternating which body part you're working during each move, there's no need to rest between exercises. Think of it like this: Your arms get a break during squats, and your legs get a break during push-ups.

Example circuit training workout: One minute at five different stations. Repeat that for six rounds and it adds up to a minute workout. The trick with circuit training is to use whatever you have handy. If you're at the gym, you have a wide range of options — but all you really need is your body.

Here's a great at-home HIIT circuit training workout you can steal. You can choose a different upper-body move each round or simply repeat the same exercise every time if you want to keep things simple.

Depending on which style you'd prefer, you can either cycle through all of these exercises or just pick your favorite. Upper-Body Circuit Training Exercises:. Circuit 1: Shoulder press. Circuit 2: Bent-over row. Use profiles to select personalised advertising. Create profiles to personalise content.

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Table of Contents View All. Table of Contents. What Is It? How It Works. Sample Workout. Frequently Asked Questions. Frequently Asked Questions What's the difference between HIIT and circuit training? Who is circuit training suitable for? Can you do circuit training at home?

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Related Articles. Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads. Start with your legs side by side and your arms by your side.

In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Holding a relatively light dumbbell in each hand by your side, squat down until your knees are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again.

Stand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so. Jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.

Of course if you perform your routine at the gym you have an even greater range of choice. There are dozens of upper body circuit training exercises you can do with dumbbells.

Examples include biceps curls, lateral raises, alternating shoulder presses, triceps extensions, front raises, single arm rows.

To make regular push-ups easier remember you need to sustain them for seconds , keep your knees in contact with the ground. Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.

Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land.

Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Circuit HbAc role Cellulite reduction exercises athletes Sport-specfic increase their endurance, build Cellulite reduction exercises, and Sport-specifiv sport-specific skills in one convenient workout. Whether your Sport-sppecific of trainingg takes place on the court or in a swimming Cellulite reduction exercises, circuit training can be an excellent addition to your training regimen. This guide explains the value of circuit training for workouts for athletes and the different types of circuit workouts you can do to achieve your fitness goals. It also provides some sample workouts to inspire your next session. During circuit training workouts, the participant performs multiple exercises back-to-back with little-to-no rest in between.

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