Circuit Training

Circuit training is a form of conditioning that develops strength, endurance, flexibility and coordination all in one workout. It is one of the few forms of fitness training that develops both strength and cardiovascular fitness at the same time.  A circuit provides a workout that targets all the muscle groups and builds cardiovascular endurance. 

Circuit routines have about ten exercises performed for 60 seconds each with 15 seconds of rest between stations. Athletes perform 1, 2 or 3 sets of the circuit based on their fitness levels and goals.

• Create your circuit with 8 to 12 exercises or stations that target the entire body.
• Perform each exercise for 30 to 90 seconds, allowing yourself 15 to 30 seconds of rest between each station.
• Circuit training can be completed 2 to 4 times per week. Because it incorporates strength training exercises, allow at least 48 hours between sessions that work the same muscle groups.
• Select weights/resistance that will allow you to perform the exercise for the entire period of time while still providing a challenge.

Core Training

Core Exercises 

Balancing Seated Twist with Medicine Ball

-Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball. Bend your elbows and tuck them in at your sides, holding the ball in front of your torso. Keeping a your back straight, lean back until you feel your abs engage. From there, carefully lift your feet off of the floor to balance. When you are in a balance position with your feet off the floor begin to twist side to side, touching the medicine ball to the floor with each twist.

Muscles Worked: Abs, Obliques, Hips

Crunches with Twist

- Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

- Don't use your hands and arms to help lift you up - use abdominal and hips.

Pendulum

- Lie on back, arms in a T, legs straight up, feet together, toes pointed or flexed.

 EXHALE: Slowly lower legs several inches to the left without touching the floor, then, while keeping your legs straight, bring your legs up from the left and lower them on the right several inches from the floor.

Benefits of Core Training

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. 

What are the benefits of core strength training to the athlete?    

• Improved body control and balance
• Increased power output from both the core  muscles such as the shoulders, arms and legs
• Reduced risk of injury 
• Improved balance and stability
• Improved athletic performance!

Core Training, overlooked but vital for athletic development

Core Training for athletes may be one of the most important parts of the body to train. There are many misconceptions of what your core consist of. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.