Shot Put - Circuit Training.

Shot Put - Circuit Training.

"Circuit-Training" for pitchers weight:
An efficient method of overall fitness is undoubtedly the "circuit-training" that, beyond the muscle,
develops resistance to organic, almost always, is forgotten (or unknown) for our pitchers. He must
be applied in the off-season period (general preparation period) and is designed mainly to improve the functions
respitatória cardio and muscle strengthening. You can make "circuits" to all the evidence and as varied as possible,
depending on the imagination of everyone. You only need to respect the fundamental principles that characterize it.

Here, as an example, a "circuit" for throwing weight. How "load" and "pause" are individual factors is
the discretion of coaches and teachers establish them. Our suggestion: 30 seconds at each station, performing exercises
with maximum speed. A minute recovery (pause) between each station. At each station is the ideal number of
repetitions for each exercise in thirty seconds.

Station "1" - Jump with sandbag back. Hang in half leg flexion (sandbag 15-20 pounds).
Ideal: 20 to 25 jumps in 30 seconds.

Station "2" - "Knife". Lying supine, lifting the torso and legs at the same time (abdominal).
Optimal: 30-35 replicates in 30 seconds.

Station "3" - "Development". Lift the dumbbells by extending the arms. Weight: 50 pounds.
Ideal: 20 to 30 repetitions in 30 seconds.

Station "4" - Jump onto a plinth (80cm.), with vest ballasted 10-15 pounds.
Ideal: 20 to 25 jumps in 30 seconds.

Station "5" - Throwing medicinebol (3 pounds), with one arm, then with the other, against a wall.
Ideal: 25 to 30 shots in 30 seconds.

Station "6" - Laying prone, throw medicinebol against a wall trunk extension and elevation joint
legs (exercises for the lower back muscles). Ideal: 25 to 30 launches in 30 seconds.

In recent years, almost all world records, including records Brazilians, the evidence of pitch were improved.
This is due mainly to the improvement of training methods and a better conceptualization of the use of weights
and loads. Currently, it is impossible to achieve an outcome in an international proof shot, without methodical use of dumbbells.

Source: Athletics