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Post by Jim on Oct 3, 2006 13:06:47 GMT 1
I usually take a circuit training session on a Monday evening which the whole club is able to attend (even the joggers!!). I couldn't make it last night as it was my wedding anniversary and it would have been more than my lifes worth to go training! So I arranged with a friend of mine who's a PT instructor in the RAF to take the session for me. Here's the session he did with them: Bench's down the sides of the gym and split into pairs. There was a list of 18 exercises on a piece of paper, starting with press ups, then dips, then burpees and crunches etc etc. (all body weight excersises) Person 1 did 10 pressups whilst person 2 did either toe taps, step ups or squats. When person 1 came back, person 2 runs across to do 10 press ups, then person 2 runs back and person 1 then does 10 pressups and 10 dips then runs back and swap and so on (which meant that each time the person doing the exercise would do one more exercise each time). Those who could manage it would eventually end up doing all 18 exercises in a row to finish the whole thing. The idea was to try and get through as many exercises as possible in 30 mins. Sounds like a good session which i'm looking forward to trying myself. Anyone else got any good circuits they do?
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Post by slinger on Oct 3, 2006 13:18:57 GMT 1
400m circuits around a track in the wet and cold......have a "station" at 50m intervals, do whatever you want, just ensure they are balanced.......oh aye, run between the stations.
do them as the start of your conditioning at the start of the winter to prepare you for the later training you'll be doing.......build it up so start with doing it 3 times and work up to 5, OR/and time them and make them faster as you progress........do them up to 3 times a week.......the time period you do them for is up to the individuals needs, some may need longer, 6 - 8 weeks should suffice most, and always ensure you do any technical work prior to it
a quick session, but will get you fit quickly.
i hated them.
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Post by dobster on Oct 4, 2006 0:37:02 GMT 1
Jim the joys of RAF PTI circuit sessions - generally they are very good at this type of work as their is a massive demand for them on most RAF units. They jus keep it basic and mix running with local muscular endurance activity - very effective. Currently doing this little one, copied from the Brain Mac website - www.brianmac.demon.co.uk/ctmaxreps.docNow into week 2 of it. First couple of weeks are fairly easy, but when you get into week 6 & 7 it will be quite demanding. he good thing about it is that it is easy to do (not in terms of effort) but facilities and equipment - ideal for out here. I have also found aerobic circuits very good - ie using exercise machines (eliptical trainer, bike, stepper etc) to max out the CV system - tough sessions can be constructed so that they mimic speed endurance sessions that you may do on a track (eg bike - steady 5 mins, 5x1 min hard with 1 min easy recovery, 5 mins recovery) - there are a multitude of ways you can vary this type of activity - just requires some imagination. Have also used the machines to compliment a body circuit - in essence work hard on a machine between 2-5 mins and then do a body weight mini circuit comprising 2 upper body + 1abs/back exercise (you can either use a rep range or time for this) - the good thing is that the timings/reps can be altered to suit overall fitness ability.
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