Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
15-April-2009
ISSN:
1550-2643: Library Of Congress,
Circuit training guidelines
Circuit training
consists of a series of exercises that follow one after anther with little to no
rest between each movement. These are time savers and move the trainee through
the gym in quick order. But how do you know if your trainer is setting the
circuit up so you, as the trainee, derive the greatest benefits from the
routine? There are general principles your fitness professional should be
following if this is to take place. Let's look at them in no specific order of
importance.
Start at the
simple and move to the more complex
Simply stated, before
starting out on more difficult exercises learn the basic ones first. Perfect the
technique of each exercise. The basics form the foundation for the more complex
movements that will come later on as you develop better coordination and skill.
Don't be in a hurry to advance to the hardest ones too soon as it will set you
back due to the lack of a strong background in basic body strength and technique
awareness.
Start easy and
graduate up to the more challenging
Determining the load and
difficulty of the exercise is based entirely on previous performance and
ability. For those who are new to the gym the exercises will of necessity be
lower level entry ones. Just as you didn't learn to run before starting to walk
the same is true in the gym. There will always be time to do the myriad of
exercises available after perfecting the basic multi joint moves. This principle
implies knowing the different exercises and the gym lay out so there is little
wasted movement while changing from one exercise to the next.
Proceed from the
exercises you know to the ones that are new
In setting up the
circuit the trainer has to know whether or not you know the exercises and the
equipment needed to do the exercise. To qualify for the circuit you have to know
the start, middle and end positions of the exercises and know how to do them
correctly. This is an inviolable rule if you are going to do the circuit without
full supervision by your trainer.
Change from the
general movements to the more specific
A transition from the
general physical fitness exercises into the more sport or activity specific
exercises is not a sharp or even definitive break in the training. Rather it is
a process that melds, almost imperceptibility, from one phase into the next.
Each segment of the training routine must blend and contribute to the next level
otherwise it's akin to climbing a mountain and getting part way up and the
returning the base only to start out again. Wasted time is not quality training
time.
If you notice your
trainer is not following these basic principles perhaps it's time to sign up
with one who not only knows about them but is able to apply them to your
training.
That’s all for this time. I hope your training is going well and wish you happiness in your life.
Stay strong, and remain passionately committed to your hearts chosen path.
By Danny M. O’Dell, MA. CSCS*D
I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com
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