Circuit Training – Efficient, Effective, Adaptable

I have been using the Circuit Schooling for myself and for conditioning the boys’ soccer teams at El Toro High School (Lake Forest, CA). Last year, when I conditioned El Toro’s wrestlers I also used circuits. It was likewise as effective because circuit schooling can be adapted for any goal, any experience level, and any sport. Rather than using static stretching, where the athlete stays relatively still and stretches one body part, our warm up is dynamic in the have a crack to go the body in the same way it will go during the workout. Additionally, we try to make the warm up composite, relating as many body parts as possible. I have heard the term “dynamic stretching” used. Most often, we use a circuit using Hindu squats (to incorporate the shoulders and arms), Hindu push ups (because my athletes are rather well ahead. But this can be bespoke to make the pushing passage less hard.) and pullups or chin ups to incorporate a pulling passage.

You are probably asking, what about sit ups or crunches? Sit ups and crunches are unnecessary because all exercises require the athlete to use their core muscles in order to keep up the proper body position in order to go the implementation. For my athletes and myself, the number of exercises used in the warm up phase is 18 – 25. For soccer players, which I am as well, that is the ideal range for them to develop the level of resilience and agility they require while developing strength. The mixture of exercises, type of exercises, or speed in which they are performed can be bespoke according to the sport of the athlete. We are constantly crafty schooling sessions based on the results of past schooling sessions and game situations in order to boost range of motion or to imitate the schedule used in the sport, in this case soccer.

Next comes exercises that are used to prevent injuries such as the knee and ankle injuries that plague soccer players. When I conditioned wrestlers, these preventative exercises were more oriented towards rotator cuffs. Strength schooling is next using non-competing exercises to make our athletes stronger while maintaining a high heart rate for endurance and stout loss. We vary the rest intervals, number of sets and repetitions according to the sport. In all-function, I used higher reps in the lower body exercises for my soccer players while I would use the most hard upper body variations for wrestlers with a lot less repetitions do develop explosive power in their upper bodies. At the end of the session, we do some light stretching. If a particular muscle group was worked mainly hard, we make sure that we stretch that area, but not forcefully so as to not overstimulate that muscle group.

My goal in conditioning my athletes is to be as effective as possible in a small period of time so that the coaches have a well conditioned player to place owing to their paces as they grind their skills and work on tactics. These techniques are ideal for the busy person. I reckon circuit schooling is ideal for services personnel, law enforcement and fire fighters, who have exceptionally busy schedules. But its likewise adaptable for the busy stay at home mom with a limited amount of time before she picks up the kids from school. All of these people can knock out a quick workout without traveling to a gym. If you haven’t really trained hard before, don’t be frightened. Give it a try. You’ll be pleased and bowled over how simple it is and how quick you movement.

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Clint Grimes, is a retired US Navy commander. He is qualified by the California Interscholastic Federation and is now the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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Author: Clint Grimes
Article Source: EzineArticles.com
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