Type: Circuit Training
Goal: Increase stamina, improve technique (with physical movement under a heavy load), acquire explosive strength (power)
Method: Exercises are organized to target alternating groups so that blood is forced to rush throughout the body and, therefore, not focus on any one muscle group. In addition, the constant shifting and changing of exercises in short time forces the body to adapt to newer conditions and demands. By mitigating rest as much as the fitness level allows, the athlete must fight through fatigue, which also tests technique. Technique is tested as it will help the athlete complete the exercise in order to continue the workout while under stress.
Overall, the intent is to deliver power at intermittent intervals and still conserve energy. Additional exercises stress individual skills such as footwork and core strength.
-Barbell and plates
-Rowing machine/rowing station
-Bench / 12-24 in. box / step
1 min. per exercise, no rest between exercises.
-Jump-rope, any footwork
-Bend and reach
-Dive bomber pushups
-Jog in place
Repeat circuit 2-3 more times. Begin gently and increase the intensity. Rest 3 minutes, performing dynamic stretches (leg/arm swings, deep lunges, arm and shoulder rotations, hip and core rotations, etc.).
Move from one exercise to the other, no rest between exercises; minimum 30-sec rest between rounds:
-10x Clean and Jerks, 95-135 lbs
-10x Hanging Pikes ("Toe-to-bar touches")
-10x Box Jumps
-200m row / 20x Seated Rows, 95-135 lbs
-20x Deadlifts, 95-135 lbs
Repeat for as many rounds as possible (goal: 3) in 25 minutes.
Target the back, shoulders and thighs as they are the targeted muscle groups in this workout. Go for a walk or a jog. Stretch passively (hurdlers, hamstring stretches, arm pulls, etc.) and dynamically (rotations, leg/arm swings, lunges).