Training - Sample Circuits - Circuit Training - Examples of circuits.

Training - Sample Circuits - Circuit Training - Examples of circuits.
(Prepared by Morgam and Adamson, in order of difficulty and designated by colors.)



See description of the list of exercises on the topic "Training - Circuit Training Exercises."
Circuit White - normal circuit with 9 easy exercises.
Exercises No: 15, 20, 21, 14, 16, 12, 18, 22 and 1.
Length range is 15 minutes.
Colors: Strength and Endurance.
Circuit Blue - normal circuit hard with 9 exercises.
Exercises No: 15, 16, 3, 14, 13, 2, 19, 8 and 1.
Length range is 15 minutes.
Colors: Force

Green circuit - short circuit with 6 exercises.
Exercises No: 15, 21, 14, 12, 22 and 1.
Length range is 15 minutes.
Dominant: General effects.
Red Circuit - circuit with over 12 exercises.
Exercises No: 15, 16, 13, 14, 10, 17, 13, 2, 18, 9, 1 and 24.
Duration of the series is: 20 to 25 minutes.

Conclusions:
The process loads is an excellent methodology that enables a complete development, systematic and controlled basic physical qualities. His regular practice, even everyday, does not lead to overtraining. It provides a effective remedy to those who need a short-term condition. One should not, however, regard it as a end in itself, but rather as a complement to the activities of the training. Practicable by everyone from the age of 15 years, you can mold it according to the particular objectives of each coach, taking into account the development physical qualities targeted base. Allows a gain of time, because their sessions are short but intense, a individualization of effort, a freedom of working without the control of the coach as soon as the knowledge of the circuit is acquired, and a variation of exercises, along with a control individual results allowing adjustments periodic loads.

It should be noted, however, that its value as a way of working for top athletes is located in the lower level
spaced processes and continuous loads, which constitute the refinement of organic preparation.

In short, these are their main advantages:
1) offers good physical condition, even the TERM, improving muscle preparation and organic simultaneously;
2) be ideal for teenagers, athletes, beginners and veterans;
3) offer great ease of organization, implementation and control of the coach;
4) be easy and appealing to the performer, providing motivation and enthusiasm;
5) permits the use of material resources in places where improvised are not available apparatus suitable.

Enunciate the following limitations:
1) to be a mixed method, presents a difficulty in measurement;
2) its value is relative to the receptor level: for teens and beginners is great and efficacy, decreasing progressively the measure that raises the capacity of assimilation;
3) in the preparation of organic their importance lies in the lower level processes of the loads spaced and
continuous (when these are applicable);
4) preparation in the field of muscle, its importance is less than the weight of the processes (weightlifting) and "Power Training ".

Source: Athletics