Circuit training

Today in Btec we done a circuit training exercise. Circuit training is good because is develops more fitness components and you can change the stations to develop other fitness components.
But in our lesson we had ten stations and we split into partners. To make sure we knew the course we done 20 seconds on each station to make sure we knew what we were doing. This session concentrated on c.v endurance, muscular endurance and strength.

1. Sit-ups this is done by sitting down next to a wall bar and hooked your feet under the bottom part of the wall bar. This mainly worked our abdominal muscles and the fitness component trained: Muscular endurance.

2.  Air squats this is performed by putting your feet shoulder width apart and heels in a bit. When we perform the squat we want to go under the knees and we don't want to be going on to our toes(keep hells planted to the ground) worked our quads and hamstrings. The fitness component trained :Muscular endurance.

3.Wall bar climb to perform this its like climbing a ladder but fasted and more explosively. This worked our whole body. The fitness component trained : Speed, muscular endurance,c.v endurance and strength.

4.Burpees work by
1. Stand with your hips shoulder width apart with your hands at your sides.
2. Squat down to the floor placing your hands on the ground in front of you.
1. Stand with your hips shoulder width apart with your hands at your sides.
2. Squat down to the floor placing your hands on the ground in front of you.
3. Shift your weight to arms and kick your legs back and out straight so you are in a plank position.
4. Jump your feet back in to their original point.
5. Stand back up straight.
Burpees work the whole body. Fitness components:Strength, muscular endurance.



5.Bench jump is easy to perform find a bench, put your feet ether side of the bench jump and come back down again this worked our leg muscles. The fitness component trained : Muscular endurance.



6.Leaning push-up, to perform this properly you need a beam raised off the ground about 1m, then go under the beam and hook your arms around the beam, then extend legs out. After that fully extend arms down and pull your self back up. This works your arms. Fitness components trained :strength and muscular endurance.

7.Press-up are performed by first Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.Keep your legs straight and your toes tucked under your feet.Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together. This works your arms. The fitness component:Muscular endurance,strength.

8.Squat thrusts. To perform a squat thrust you have to go into a press up position and then raise your legs to your shoulders and back again we repeated for 45 secs. This worked our legs and abdominal muscles. Fitness component:Speed.

9.Bench lift. To perform the bench lift you need a bench and a wall bar to hook it on. You lift the bench up to your neck then over your head then back down to your neck repeat this. This worked your arms and lower back. Fitness component: Strength, muscular endurance.

10.Step-ups. To perform this task you need a bench or a box, step. Walk up to your bench(box or step will do)step on with both feet and step off with both feet. This works your legs. Fitness component:Muscular endurance and c.v endurance.

Advantages of this training

• Works loads of fitness components
• Can change to what ever you want to train
• Not boring

Disadvantages of this training

• Need alot of equipment and space
• Get fatigued easily

Circuit training exercises from Joseph Pennington on Vimeo.

Speed training

Speed training
There are different ways to improve your speed such as to improve your flexibility by PNF stretching(look in earlier post) or your explosive strength by plyometric training(look in earlier post) or weight training but in our lesson we done a speed based interval training and this session consisted  of  sprinting drills and the runs them selves had a shorter duration but were higher intensity. We were working at a intensity called maximal intensity which is almost flat out.
Sprinting drills
The kind of sprinting drills were high knees with very short steps and heel flicks. Also to work on our technique like our arm movement.
Runs
The runs we ran were 8x10m, 6x20m, 4x40m, 2x60m.

Plyometric training

Plyometric training is a good source of improving your power and speed. In school we done lower body and upper body training. We had 5 stations they were 1.Was double footed jumping in a square of low hurdles. 2. Spring board over a box then land and double footed jump over half the size of that box then double footed jump over half the size of that box. 3. A row of 3 benches and you had to double jump over them. 4. After that we had two spring boards next to each other about the width of my body apart and we done a press up on the spring boards then coming out of the press up on the springboard we power up and land our hands on the floor in the middle of the springboards. 5.We have a 4 kg med ball and we squat and power out of the squat and jump repeat till end of mat. We had 1 minute on each station and we done 3 reps over all. In this training your not supposed to become fatigued. When we do this training we rip little strands in our muscles and they repair themselves stronger than before providing you eat alot of protien afterwards. It is normal to feel sour a couple of days after and this is called the DOMS.

Complex Plyometric Training from NICKSCHRANK.COM on Vimeo.

P.N.F Stretching

P.N.F Stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training. In our lesson we done two types of P.N.F Stretching, the hamstring stretch and the shoulder joint stretch. to carry out this training you need a mat and a partner. For the hamstring stretch one of the partners layes down on his back on the floor and lays his legs out straight. Then partner two picks one of the legs up and holds it were partner one feels pain partner two holds it there and partner one pushes his heel into partner twos shoulder after 8 seconds partner 2 stops pushing down and relaxes repeat for 2 more with 8 second hold then switch to other leg and do the same for that leg.

The other stretch we done was a shoulder joint stretch were partner one neels down and extends there arms with there palms facing forward. then partner two holds on to the wrists and pulls back. when partner one gets to a state of disstress he pushes forward resisting partner two do this for 8 seconds and repeat 2 times.

 

PNF is a good at improving our flexibilty. We need flexiblity in sports to run faster, shoot harder, throw harder, hit harder and most importantly to keep your self out of injury.

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