Power Circuit Training for Peak
Performance
A well-designed circuit
training program is one of the most efficient training modes to improve
sport-specific strength and endurance. When are professional players most likely to use a circuit training
program?
More often than you think.
During the 0ff-season or transition phase, it's critical that you avoid
doing nothing - especially if you've worked hard to build up your strength
and conditioning levels over the previous season.
Remember, maintaining 50-60% of your peak fitness level takes less effort
than starting from scratch.
And if you do nothing for just 5-6 weeks you will be starting from
scratch.
Off course rest and recuperation are equally as important, and the right
circuit training program can provide an ideal balance between the two.
Nearly every sport, by its very nature, unbalances the body's posture and
musculature. The right side becomes stronger than the left for example.
Certain muscles groups become over developed while smaller, stabilizing
muscles are neglected.
Every player, at every
level of competition
will benefit by taking the time to rebalance their body during the
off-season period. And what better way to build low-intensity, functional
exercises into your week than through a couple of well-designed circuits?
In-season training also lends itself well to a circuit training program. During this period the emphasis is to maintain power and
strength endurance rather than maximal strength.
Few sports (aside from the likes of weight lifting) place demands on
absolute strength during competition.
Sports such as soccer, demand high levels of muscular
endurance.
Circuit training programs can be used to convert maximal strength into
sport-specific strength endurance. One of the biggest mistakes keen
amateur players make is to strength
train exclusively with weights. If all you lift is the typical 3 sets of
8-12 repetitions all year round, you are doing yourself and your
game a great disservice.
Below are 2 sample circuit training programs - one for functional strength
and one for strength endurance.
As ever, Warm up thoroughly before each session with 5-10 minutes of light
aerobic exercise and stretches to all the major muscle groups.
CIRCUIT TRAINING
PROGRAM #1
Functional Strength
This circuit is ideal for
off-season training. Intensity should be low with prolonged rest periods
between circuits. Bear in mind this phase of the season is about rest and
recovery. Perform this routine 2 days per week with at least 24 hours
between. You could do 20-30 minutes of aerobic exercise - swimming,
cycling, cross-trainer or running following the circuit.
Reps: 15-20
Rest between
exercises: 30 sec
Rest between
circuits: 2min
# of Circuits:
2-3
Lower Abs In and Out
1. Sit in a seated position and place a stability ball between your legs.
2. Straighten your legs and then bring your knees to your chest and lift
the ball off the floor.
3. Return to the starting position.
Overhead Squat
1. Grasp kettleball/dumbbell and hold it over your head.
2. Start position: Stand with feet slightly wider than hip width apart.
Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex
forward at the hips slightly (~5°) during movement. Be sure to “sit back”
so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position -
hyperextension or flexion may cause injury. Keep weight over the middle of
foot and heel, not the toes.
6. Change arms every set.
V-Ups
1. Start position: Lie back onto floor or bench with knees straight, both
hands extended behind your head holding a medicine ball. Keep elbow back
and out of sight. Head should be in a neutral position with a space
between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. Extend arms and also
raise legs up toward ceiling.
3. Return to start position.
Stability Ball Press Ups
1. Lie face down with chest on flexaball.
2. Take your hands and walk forward allowing the flexaball to roll under
your body until the top of your feet are supported by the flexaball.
3. Start position: Place your hands slightly wider than shoulder width,
fingers pointing straight ahead, and aligned at the nipple line. Remove
one foot and suspend it 4-6 inches above the flexaball.
4. Lower your body (legs, hips, trunk, and head) 4-8 inches from the
floor.
5. Return to the start position by extending at the elbows and pushing the
body up.
6. Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully lock
out the elbows at the start position and avoid hyperextension of the low
back.
Weight Back Extensions
1. Position body face down on apparatus placing hips and ankles on
respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon
area on pad. Place a weight plate behind neck and hold with your hands.
3. Start position: Back should be parallel to ground with knees slightly
bent.
4. Lower body until legs and hip are approximately at 90degrees.
5. Return to start position.
6. To increase resistance, place arms behind head holding weight plate or
weighted object across chest.
Straight Arm Trunk
Rotation with Kettleballs/Dumbbells
1. Start by sitting on a stability ball and holding two kettleballs out to
the side. 2. Holding the kettleballs in this position rotate your trunk so
that your turn about 90 degrees. 3. Return to the starting position and
repeat to the other side. Keep your body upright and abs stay tight.
Walking Lunge With
Dumbbells
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each
hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO
NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate
feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders
and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big
toe or deviate laterally or medially. Back knee should not come in contact
with floor.
Rear Deltoid Raises on
Stability Ball
1. Begin by stabilizing yourself on top the ball using your lower leg.
2. Start position: Hold DB in each hand with neutral grip (palms facing
each other) and let arms straight down (perpendicular to floor). Lean
forward slightly.
3. With elbows slightly bent and facing the ceiling, raise DB’s to
shoulder level in semi-circular motion and squeeze shoulder blades
together at top of movement.
4. Return to start position.
5. Remember to keep head in a neutral position.
CIRCUIT TRAINING
PROGRAM #2
Strength Endurance
This circuit can be used
in-season and is much more intense than circuit #1. You get more benefit
from a routine like this if you previously developed a good maximal
strength base.
Reps: 30sec per
station
Rest between
exercises:10-20sec
Rest between
circuits:90sec
# of Circuits:3
Fast Feet on Box
1. Stand behind box and place one foot on top of box, heel close to the
closest edge.
2. Push off the box and explode vertically to bring the other foot onto
the box.
3. Step back down with your feet reversed. 4. Repeat with other leg and
continue according to prescribed number of repetitions.
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with
your index fingers and thumbs. Feet should be at hip width with toes on
floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
the floor.
5. Return to the start position by extending at the elbows and pushing the
body up.
6. Remember to keep the head and trunk stabilized in a neutral position by
isometrically contracting the abdominal and back muscles. Never fully lock
out the elbows at the start position and avoid hyperextension of the low
back.
V-Ups
1. Start position: Lie back onto floor or bench with knees bent and hands
extended towards ceiling. Head should be in a neutral position with a
space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. Also raise legs up
towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.
Dumbbell Lunge Crossover
1. Start position: Stand with feet hip width apart. Grasp DB’s and hold
out in front of body.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO
NOT allow front knee to extend past the big toe - may cause injury. As you
are lunging swing dumbells across body towards the hip.
3. Pushing off front foot, return to start position with legs and dumbells.
Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders
and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big
toe or deviate laterally or medially. Back knee should not come in contact
with floor.
Dumbbell Pullovers
1. Lie on your back on a flat bench forming a table top with your body.
2. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as
shown.
3. Start position: Extend elbows and raise DB even with the eye-line.
4. With elbows slightly bent, lower DB back even to slightly below head
level. Return to start position.
5. Remember to keep both feet flat on the floor at all times and keep the
lower back in a neutral position. Hyperextension or arching of the back
may cause injury. Never lock out elbows. If maintaining stability is
difficult, lower hips below parallel until stability is established.
Jumping Jacks
1. Start with your legs side by side and your arms by your side.
2. In one motion jump and spread your legs out to the side while your arms
raise out and up over your head.
3. Land in this position and then return to the starting position and
repeat.
Alternating Split Squat
1. Stand with feet hip width apart. Take left leg and step back
approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back
erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to
floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice
versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar
flexion) ensure proper mechanics.
Alternate Supermans
1. Lie face down on floor with arms extended overhead. You may place a
rolled towel under forehead to clear face from floor.
2. Raise right arm and left leg 4-8 inches off floor.
3. Lower and raise alternate opposite arm and leg.
4. Remember to keep head and back in a neutral position. Shoulders and
hips should remain squared throughout movement.
Course Contributor
Phil Davies
