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Circuit Training.

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Introduction

Circuit Training Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. Specificity My circuit-training program is for running and it is based over a six-week period. The 10 stations are specifically suited to what is needed to run. My circuit is aimed to improve the following over a six-week period: muscular endurance, muscular strength, speed, agility, cardiovascular endurance, these are all needed for a runner. For example: � Muscular Endurance - To keep the muscles contracting for the full length of the race without getting out of breathe too easily. � Muscular Strength - the force your muscles exert. When a runner gets too tired, we always rely on our arms to keep us going as it acts as our pace setter. � Speed -This is maybe not as important as some of these points, but it is still important, I will not be sprinting my whole race as I don't run short distances, buy it does come in handy when I try and chase someone on the last 100 metres or so. ...read more.

Middle

This will improve your speed, agility and muscular endurance of the quadriceps and hamstrings. Station Two This station is a sit up exercise. Perform as many as you can in one minute. These will improve muscular endurance in the abdominal muscles; this comes in handy when a throw-in needs to be thrown over a long distance. This is explosive strength because it is done in one explosive movement. Station Three This exercise concentrates on a player's chipping ability and accuracy, the hoops should be placed 5m apart. Place a ball behind the line and chip it so it bounces in the first hoop, then chip a ball so it bounces in the second hoop. Then chip it so it bounces in the third hoop; next chip it so it bounces in the second hoop, then the first hoop. Station Four This is a shooting exercise. Place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball then turn around and sprint around the cone and strike the next ball then turn around and sprint to round the cone etc. this will improve muscular strength and accuracy. ...read more.

Conclusion

Mainly it is further anaerobic adaptations to the muscular system. Whilst this has some benefits, it is not really strength training and could probably be equally if not more successfully developed performing hill sprints (at least you are simulating the movement of running in this example). So what are the benefits of a structured strength routine and what should the distance athlete look to be doing in a gym environment? Firstly the benefits can be broken down into several components: * Resisting collapse each time the foot hits the ground. Eccentric forces (the forces that occur at each foot contact) are very high in distance running and the stronger the athlete in the appropriate areas, the less collapse at contact, the quicker off the ground and the faster they can move into the second phase of the stride. * Push off takes place at the end of each contact. The stronger the push off the longer the stride meaning the athlete is covering more ground with each step therefore needing less steps to complete a distance (less energy expended). * Strength through the athlete's mid-torso will also assist in maintaining efficient running technique throughout the race. From my experience with endurance athletes, pelvic stability is generally pretty bad and performance improvement can be substantial with a good general program for this region. ...read more.

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