Circuit Training

Cardio Vascular Circuit Training.The circuit training we did, was a cardio vascular circuit training - that means it was continuous. we worked for 20minutes straight. we were in partners, one of us was doing the circuit while our partner was running 2 laps of the sports hall.. once they had run the 2 laps we swapped over which meant i would run the 2laps while my partner was doing the circuit.

the 10 stations were :

1. V.sits
2. overhead squats
3. press ups
4. skip/double under
5. kettle bell swings
6. burpee
7. triceps dip
8. back extension
9. bench run
10. static press up hold

Advantages.

The advantages of doing this circuit training were that we weren't repeating the same things, we changed our workout every time our partner done 2 laps. which meant we didn't get bored of doing it - Tedium.

Disadvantages.

The disadvantages of doing this circuit training meant we had a lot of equipment which we had to get out and put away.. which wasted time a bit.


The equipment we used were :

• kettle bells
• benches
• mats
• skipping ropes

Circuit Training

We did ten different excersises in a circut with a partner, with 45 seconds of work followed by 15 seconds of rest for each of the excerises.


1. Wall Bar Climb

The first excerise we did was the wall-bar climb, we climbed up and down the wall bar as fast as possible. When doing this we were mainly working our legs.

Components of fitness trained: Speed



2. Burpies

On an agility mat, we did as many burpies as we could in 45 seconds, when doing this we were working our whole bodies.

Components of fitness trained: Speed

3. Step-Ups

We jumped off and on a bench as fast as we could at maximum intesity in the 45 seconds, this worked our leg muscles.

Components of fitness trained: Speed


4. Sitting Pull-Ups

Whilst sitting up straight, we pulled ourselves above a wooden bar. This tested our arm muscles rather then our leg muscles.

Components of fitness trained: Explosive Power, Strength


5. Press-Ups

On an agility mat we did press-ups for the 45 seconds, rather then focusing on the amount of press-ups we were doing we focused on the quality of press-ups to make sure we got the most out of the session. This tested our arm muscles.

Components of fitness trained: Explosive Power, Strength

6. Squat Thrust

We changed from a press-up position into a squat position and back for 45 seconds. This worked our leg muscles.

Components of fitness trained: Speed



7. Bench Lift

We lifted a bench up to a vertical position and then lifted it over our heads for 45 seconds. This worked our arm muscles.

Components of fitness trained: Explosive Power, Strength



8. Step-Ups

We stepped up and off a platform as fast as we could. This worked our leg muscles.

Components of fitness trained: Speed


9. Sit-Ups

We put our feet under a wall bar and did as many sit-ups as we could for the 45 seconds. This worked our abdomanal muscles.

Components of fitness trained: Speed

10. Squats

In the last excerise, we did as many squats as we could for 45 seconds. This worked our leg muscles.

Components of fitness trained: Speed

Advantages of this training method

• Trains more then one component of fitness
• Trains the whole body
• Not a boring training session

Disadvantages of this training method

• You fatigue during the session
• DOMS after the session

Speed Interval Training

We ran 8x10m, 6x20m, 4x40m and 2x60m. Because we ran shorter distances, we ran at a higher intensity which was close to maximum intensity. This helped to improve our technique, aswell as training our speed. Doing this sort of training will help you to run and to sprint faster.

Components of fitness trained: Speed

Advantages of this training method

• No demonstration needed
• No equipment needed
• You don't fatigue during the training

Disadvantages of this training method

• Only trains one component of fitness

PNF Stretching

In PNF Stretching, we worked with a partner to try and reach a higher range of stretching with our legs and our arms.

First we used an agility mat, and the first partner layed with his back on the floor. The partner then lifted up one leg, to as high up as he could without feeling sharp pains in his hamstring. When the height of the leg was decided, the partner on the floor pushed down his leg into his partner trying to push his leg to the floor for 8 seconds. Then the leg was lifted higher, and the partner pushed down once again for eight seconds, this then happened a third time and three times on the opposite leg. The partners then switched and did the opposite job they did previously.

An example of partner assisted hamstring stretching

Hamstring Stretch, Partner Assisted Hamstring Stretch Video, Hamstring Stretching Exercises from Brad Walker on Vimeo.

We then did a second excerise of PNF stretching, this time stretching our arms. The first partner sat up straight on the agility mat, whilst the second partner held there wrists and held the arms behind the first partners aswell as holding the the arms upwards. The second partner puts his knee into the second persons back to straighten up the back and the stretch was held for eight seconds, the arms were then lifted up higher and further back a second time and then a third time. The partners then switched roles, and did the opposite job to the one they did previously.

PNF stretching helps you jump higher and run faster, as doing it a lot will give you more flexibility in your joints. In this session, we developed our shoulder and hamstring joints.

Components of Fitness Trained: Flexibility

Chest Stretches, Partner Assisted Chest Stretch Video, Chest Stretching Exercises from Brad Walker on Vimeo.

Advantages of PNF Stretching

- Not a lot of equipment needed to start the session (agility mat needed only)
- No fatigue or DOMS after the session

Disadvantages of PNF Stretching

- Only trains flexibility
- Guidance needed to start the session

- Could be boring, if your more of an active person and want to be moving about

Plyometric Training

We did two circuits of five exercises, in the first circuit we did 90 seconds of work on each exercise and in the second circuit we did 60 seconds of work on each excerise. The five exercies were:




Excerise 1) In a square we jumped over small hurdles, into the square then back out of the square, then towards the left, then to the right and then out of the square.



Tests: Dynamic Balance, Speed, Explosive Power, Co-ordination, Agility

Excerise 2) We took a short run up to a spring board and jumped on to a tall box, we then jumped off and then jumped over a box half the size and then jumped over a smaller box. We did this without pausing inbetween each jump, so the time between landing and jumping again was short.



Tests: Explosive Power, Speed

Plyometric Jumps from Judson Sickler on Vimeo.

Excerise 3) We jumped over four benches, jumping at a high speed. The time between landing and jumping was short, as we didn't pause after landing.


Tests: Explosive Power, Speed, Co-ordination

Exercise 4) Two springs were placed on an agility mat, with a gap between the two springs. We did a press-ups on the springs, and then dropped into the gap between the springs and did a press-up and we pushed up hard so that we could do a press-up on the springs, we did this for 4-6 press-ups before switching over.



Tests: Explosive power, strength





Exercise 5) We carried a 3kg medicine ball on our chest, below our elbows, we then jumped as far as we then got into a lumbar curve position and jumped as far as we could along a long agility mat, we did this untill we reached the end of the mat.



Tests: Explosive Strength

Plyometric Squat from V4 Fitness by Balanced Strength, on Vimeo.

Advantages of Plyometric Training

- Develops more then one componet if fitness

- You wouldn't get bored of doing the excerise in a routine

- Your not fatigued during the session, so you can work harder during the intervals of work

Disadvantages of Plymoteric Training

- A lot of equipment is needed to do the session

- Guidence is needed on some of the excerises

- DOMS occur afterwards



An example of a more basic Plyometric training circuit, which focuses on speed and explosive power

Plyometric Circuit from OneResult on Vimeo.

Interval Training

Interval Training

Periods of high intensity work intersperced with specific rest periods.

1. Old School Interval Training

"Get comfortable, with the uncomfortable"

Components of fitness trained: Speed & CV Endurance

8 Runs x 150m - 45 second recovery after each run


Anaerobic work results in latic acid (burn in muscles and chest). Training develops lactic tolerence.

Advantages

1. Develops more then one component of fitness

2. No specific training needed

3. Can develop lactic tolerence

Disadvantages

1. Doesn't develop as many components of fitness as cross training

Somebody who would use this sort of training would be a short distance runner. This would be because it focuses on there certain event, and develops the compenents of fitness that they need in there certain event in speed. Games players might also use this sort of training method to develop there speed or cv endurance but cross training would develop more components of fitness so they are less likely to train with this method of interval training.

2. Cross Training With Intervals

5 Press Ups
10 Kettle Bell Swings
15 Kettle Bell Lunges
1 Wall Climb

AMRAP - 3 minutes. 5 Rounds in total.
Rest Period of 1 minutes between each round.


Trains explosive power, strength, speed, agility, co-ordination, flexibility & cv endurance.

Advantages

1. Focuses on a lot of components of fitness
2. You train in both the anerobic, and aerbic training zones.
3. In the intervals of work, your able work at a very high tempo because of the rest periods.

Disadvantages

1. Needs specific training (kettle bell swings, kettle bell lunges)
2. Harder work then the sprinting

Somebody who would use this method of interval taining over the old shool method of training would be a games player. This would be because they would want to develop more components of fitness then just speed and cv endurance so by using this method of training they can develop explosive power, speed, strength, agility, co-ordination and flexibility aswell as speed and cv endurance. So this training would help them more during a match as the components of fitness developed would be much more relevant to a match situation.

Continuous Training

Continuous Training

"Continuous training is when an athlete exercises in a steady aerobic way and interval training is characterised by repetitions of work with a recovery period following each repetition."

http://www.brianmac.co.uk/conintrn.htm

1. Continuous Run - 25 minutes:

In this training session we ran around the field in circuits for 25 minutes. We worked up our speed to the highest steady speed we could run for the duration of the run.

Advantages

1. Not hard work                    
2. Good test of CV Endurance
3. No specific training needed 

Disadvantages 

1. No training in the aneaorbic training zone
2. Only test CV Endurance
3. BoringBoring                                                   

 

A sportsman who would use this sort of training would be a long distance runner, who needs to run long distances in there sport. You wouldn't need this sort of training if you were a games player as a better training routine for them would be the continuous cross training.

  

2.  Cross Training - 15 minutes:

Equipmentused: Skipping rope, 8kg kettle bell

- 5 Burpies

- 10 Kettle Swings

- 15 Skips
- 4 shuttle runs

Components of fitness used: CV Endurance, Muscular Endurance, Speed, Explosive Strength, Co-Ordination, Flexibility

AMRAP's - 8 rounds, 5 burpies, 7 kettle swings

Advantages

1. Develops a lot of components of fitness.
2. Not likely to be bored with the training session.

Disadvantages

1. It's harder work then the steady paced continuous run.
2. Need to be taught certain movements (skipping, kettle bell swings)

A sportsman who would use this would be a sportsplayer. Somebody who's playing football, netball, hockey or rugby would need more of this training as they don't stay at a steady heatrtbeat over the duration of the game. They also need more componens of fitness to develop, such as strength, speed and co-ordination which are needed for sports players unlike long distance runners.

Unit 1: Fitness Testing and Training - Components of Fitness

This is an American version of the 10 components of fitness, we call Stamina & Accuracy, Muscular Endurance and Reaction Time.

Definitions of Health Related Fitness Components:

CV Endurance - Cardiovascular endurance is also referred to as aerobic fitness, and is a measure of the athletes ability to continue with exercise which places demands on the circulatory and respiratory system over a prolonged period of time. This occurs in activities such as running, walking, cycling and swimming.
Strength - Muscular strength is the maximal force that can be applied against a resistance. It could be measured by the largest weight a person could lift. or the largest body they could push or pull.
Flexibility - Flexibility is the measure of free movement in a persons joints. This is especially important in gymnastics.
Muscular Endurance - Muscular endurance differs from muscular strength in that it is a measure of a persons ability to repeatly apply maximal force, for example in a series of press ups, over a period of time.
Body Composition - Body composition is usually measured by the percentage body fat a person carries.

Link: http://www.fitnessthroughexercise.com/health-related-fitness.htm


Definitions of Physical Related Fitness Components:

Balance - Balance is the ability to maintain equilibrium when stationary or moving.
Co-Ordination - Co-ordination is the ability to carry out a series of movements or motor tasks smoothly & efficiently.
Power - The amount of force a muscle can exert. Muscular power is the ability to contract muscles with speed and force in one explosive act.
Reaction Time - Reaction Time is the ability to respond to a stimuli quickly.
Speed - Speed is a measure of the ability to move all or part of the body as quickly as possible.

Link: http://www.fitnessthroughexercise.com/skill-related-fitness.htm