CIRCUIT TRAINING FOR
                       MUSCLE ENDURANCE
                             By: Mary Lee Tracy




Sunday, O...
1cir·cuit                                        DEFINITIONS FOR
               ˈsər-kət                                  ...
Advantages for Circuit
                                 Training
                     Circuits are created to work on weak...
List Areas of Weakness
                             This circuit was created to increase the following :


               ...
WEAKNESSES INTO
                              STRENGTHS CIRCUIT
                                                  LOWER PL...
Increasing Overall Fitness

                 Upper Body
                 Lower Body
                 Core
                ...
Full Body Using 4 events
                     Full Body Fitness          10
                                              ...
A Circuit to train efficiency.
                       Shaping

                       Small area (vault
                  ...
A Circuit to Train Efficiency
                           On Vault Runway – Focus Physical Abilities
                   NEE...
In Season Warm Up Circuit
                     - This circuit is to
                          prep for
                   ...
4 Event in Season Circuit
                                                                   4 Beam Jumps
                ...
Floor Routine Circuit
                Simulate tumbling, dance,
                and endurance for in or out
              ...
Circuit for Floor Routine Endurance


         #1 T: Alternate front and bk sliders
            D: Connect scissones/ swit...
End of Workout Circuit
                      to Increase Muscle
                       Endurance Safely
                  ...
MUSCLE ENDURANCE
                                    Leg Tightening, Shapes, Holds (ankle weights)
                 BANDS ...
Flexibilty
                  Circuit
                           No holes!




Sunday, October 11, 2009
FLEXIBILITY – ACTIVE / PASSIVE


                                                           5. Needles at end of beam R & ...
HAVE FUN AND BE CREATIVE!

              WWW.GYMSMARTS.COM

              WWW.USAPROJECT2012.COM

              WWW.CINCIN...
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Circuit Training 2009 - Mary Lee Tracy

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Mary Lee Tracy's presentation on Circuit Training for the 2009 congress season.

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Circuit Training 2009 - Mary Lee Tracy

  1. 1. CIRCUIT TRAINING FOR MUSCLE ENDURANCE By: Mary Lee Tracy Sunday, October 11, 2009
  2. 2. 1cir·cuit DEFINITIONS FOR ˈsər-kət “CIRCUIT AND a: a course around a periphery TRAINING” :an association of similar groups train·ing ˈtrā-ni 1 a : the act, process, or method of one that trains b : the skill, knowledge, or experience acquired by one that trains C irc u it Tra in in g se ts t h e te m p o fo r wo r k o u t. Sunday, October 11, 2009
  3. 3. Advantages for Circuit Training Circuits are created to work on weaknesses specific to the event, level or season. Increase fitness level through anaerobic training which is what gymnastics is. Increases ability to train efficiently with discipline. Great way to warm up when in season. End of workout circuits increase muscle endurance safely. Sunday, October 11, 2009
  4. 4. List Areas of Weakness This circuit was created to increase the following : Athletes preset all stations Hamstrings Leg Tightening Plyometrics / quickness Core Sunday, October 11, 2009
  5. 5. WEAKNESSES INTO STRENGTHS CIRCUIT LOWER PLYOS NEEDS: PANELS, SLIDERS, BLOCKS, PARR. 6 blocks on side up to yellow 20 bounders front - bk / side - HAMSTRINGS side 4 panel mat pushes (2 panels) 4 8” mat pulls bkwd 20 fast feet 20 single leg butt lifts at TT 20 kick the mat 20 hamstring drops hold 20 at TT CORE – Sliders and Parr. UPPER PLYOS 1 Pass on feet / 1 pass on hands 10 hdst hops 20 tuck open / 20 R – L single tuck 20 walk ups between panels opens 20 bounces 20 pike opens 2 passes hollow hops on TT 20 small straddle/ 20 large straddle Sunday, October 11, 2009
  6. 6. Increasing Overall Fitness Upper Body Lower Body Core Muscle Endurance Cardio Sunday, October 11, 2009
  7. 7. Full Body Using 4 events Full Body Fitness 10 10 long hang pullovers alternate leg lifts Circuit 10 clear hip drills with weight bar 10 toe hdst weight bar 10 1 arm hip touches weight bar NEED: Jump rope, kettles, med ball, ladders, small double ladders to 20 small blocks blocks, panel mats fast feet Same set up – R Leg…. L leg Same set up 2 feet 100 jump ropes on beam 50 in outs on on panel, 50 singles 4 passes beam crawls / 4 beam 50 ankle pumps in resi jumps 5 presses 4 diagonal kettle bell swings 10 squat kicks R and L traveling 30 vups under 10 single arm kettles R & L 10 around the worlds 5 front throw-run med ball / 5 bk hdst walks Sunday, October 11, 2009
  8. 8. A Circuit to train efficiency. Shaping Small area (vault runway) Physical Abilities Sunday, October 11, 2009
  9. 9. A Circuit to Train Efficiency On Vault Runway – Focus Physical Abilities NEEDS: bands, med ball, Handstands Bands horizontal – overhead in releve Hdst hold 1 min. Med. Ball overhead Presses 10 presses 10 inside stalder presses on sliders 10 pike presses Leg Lifts 10 ½ - 10 full 20 pike overs on back 20 ½ Vups / 10 full vups / 20 alternate Sunday, October 11, 2009
  10. 10. In Season Warm Up Circuit - This circuit is to prep for competitions that are warm up 4 events then compete 4. Sunday, October 11, 2009
  11. 11. 4 Event in Season Circuit 4 Beam Jumps 5 Min running drills 1 Arm Set 10 straight jumps 4 sprint bk and forth runway 5 and 5 switch leap drills 20 bd bounces from knee 20 alt fr/bk hdsp 3 ¼ turn R and L leg at horizontal 5 pass on TT rd off BHS OPT Vault to 8” 10 ½ - 10 full leg lifts 5 hdst step in- 5 hdst lunges 20 vups under 10 levers 10 presses 10 cast hdst 2 sprint sets on music 5 /5 /5 floor rail 10 standing backs 5 around the world R and L rope climb 10 jump to candles 10 connected layouts on tramp 1 min hdst hold Sunday, October 11, 2009
  12. 12. Floor Routine Circuit Simulate tumbling, dance, and endurance for in or out of season training. Sunday, October 11, 2009
  13. 13. Circuit for Floor Routine Endurance #1 T: Alternate front and bk sliders D: Connect scissones/ switch F: Rope climb #4 T: Rd offs run bk/ punch fronts D: 2 punch Str. Jumps / split jump #2 T: BHS snaps from Bd or mat F: 1 min speed on TT D: Alt. Straight leg skips #5 T: Jump hurdle fr lay / bk lay F: 10 st. bks D: Alt. split leaps F: 10 & 10 band swings at rack #3 T: Side aerials / front aerials ***Turns when waiting ! D: Tuck jumps fr / bk ! F: 10 layouts on TT Sunday, October 11, 2009
  14. 14. End of Workout Circuit to Increase Muscle Endurance Safely Focus is on muscle endurance. Sunday, October 11, 2009
  15. 15. MUSCLE ENDURANCE Leg Tightening, Shapes, Holds (ankle weights) BANDS AT RACK PANEL MATS 30 sec. holds front / side / back sec. hollow rocker / 30 tuck opens / 30 30 vups / HOLD 30 20 side - side rockers /20 pike overs / LIFTS AT RACK 20sliders / HOLD 20 20 fr-side-bk hold 10 after each superman rockers /20open-close /20 20 taps fr-back-ronde jambe flutters /HOLD 20 30 sec plank / 30 shrugs / 15 circles R – L / PANEL MATS HOLD 20 taps fr- stag- bk MEDICINE BALL 20 arms overhead situps ON HORSE 10 pass the ball vups 25 leg extends together / hold 25 hollow rockers arms front middle 20 25 R / hold 25 L/ hold 20 hollow rockers arms overhead 30 sec. releve hold ball overhead 30 sec. releve hold ball front middle Sunday, October 11, 2009
  16. 16. Flexibilty Circuit No holes! Sunday, October 11, 2009
  17. 17. FLEXIBILITY – ACTIVE / PASSIVE 5. Needles at end of beam R & L 1. R lean / L lean (30 sec.) 10 from knee on floor /10 on beam R,L 20 R overhead on back/L – sliders 6. Hamstring hangs / cross overs 2. Straddle R & L Hdst snap under /pike press side of bm 20 on back – sliders 7. Feet under / heels up / end of beam 3. Elbows / straight shoulders 25 calf raises R, L both 20 arm speed on back / kneel bridges *5 R split swings / L swings /straddle 4. Hip Flexor Hang 10 Rings R & L / sheeps on back Sunday, October 11, 2009
  18. 18. HAVE FUN AND BE CREATIVE! WWW.GYMSMARTS.COM WWW.USAPROJECT2012.COM WWW.CINCINNATIGYMNASTICS.COM USAMLT@AOL.COM Sunday, October 11, 2009
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