Body Weight Strength
Training
As
the majority of teams, clubs or players either do
not have sophisticated equipment, or are too
young to use equipment. Then this type of strength
training can be done by anyone at anytime in
anyplace. By using compound exercises as opposed to
isolating muscle groups, a greater benefit will
be achieved.
Bodyweight training is only limited by your
imagination, and learn to pick up and use, whatever
is available.
There are a myriad of exercises to choose from, but
the same principles apply as to other forms of
strength training.
The Body
Weight Circuit can be implement inside a gym or
outside on the practice field. The great
advantage is that there is no need for cumbersome
equipment and it provides an excellent work out for
your players, any time of the year.
The Body Weight Circuit consists of 12
movements. The circuit can be performed in a time
scheme or
can be used with a repetition scheme. If the player
chooses the repetition scheme each movement is to
be completed for 20 repetitions and each abdominal
movement in the circuit is for 90 seconds. The
player
is given 5 seconds to change exercises. If they
choose to use the time scheme each exercise is to be
done for 30 seconds with 5 seconds to change and
abdominals are still 90 seconds. The circuit should
be completed at least twice.
Exercise
Rest Period
Durations
1. Squats
5 Secs to switch
20 Reps
2. BW Dip
5 Secs to switch
20 Reps
3. Abs (90 Degree Crunch)
5 Secs to switch
90 Seconds
4. Split Squat Jump
5 Secs to switch
20 Reps
5. Elevated Push Ups
5 Secs to switch
20 Reps
6. Abs (Plank Hold)
5 Secs to switch
90 Seconds
7. Alternating Front Lunge
5 Secs to switch
20 Reps
8. Diamond Push Ups
5 Secs to switch
20 Reps
9. Abs (Reverse Crunch)
5 Secs to switch
90 Seconds
10. Squat Jumps
5 Secs to switch
20 Reps
11. Push Ups
5 Secs to switch
20 Reps
12.
Abs (Butter Fly Crunch)
5 Secs to switch
90 Seconds
Exercises
Click on the links below to
see video demonstrations of each exercise.
Bodyweight training is only limited by your
imagination, and learn to pick up and use, whatever
is available. 
