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Before I get into to knitty gritty
of the article, please read the boring technical
stuff…..if you are tired or very clever, just
skip straight to the "meat and bones" about performing
the run circuit!
Circuit Training(CT) has been around with us for
many years now. Morgan and Adamson first developed
CT Leeds in the 1950's and I was introduced to
the subject as a graduate sports student at Leeds
University in the 80's. Since then I have used
it in my own training and the training schedules
I set my athletes. In my view CT combined with
heavy weight training, that is systematically
followed within a structured training programme,
will make one athlete faster than another, who
does not follow such a regime. Here I wish to
show you how to combine circuit training with
running, effectively to help improve your triathlon
race time.
Why are circuit and weight training so effective?
CT develops core stability. The following quote
explains why it is so important. "Core stability
provides central body control, and allows you
to generate power by maximizing the efficiency
of your muscular effort. It is the ability of
your trunk to support the effort and forces from
your arms and legs, so that muscles and joints
can perform in their safest, strongest and most
efficient positions" (Elphinston & Pook 1999).
Heavy weight training increases muscular power
output, and when combined with core stability
within a triathlon training programme, will lead
to peak racing performances.
Training involves hours of preparation to increase
power, stamina and technique. The body must be
able to withstand progressively heavier work-loads
as the training programme advances. Not only are
the muscles stressed, but so are the tendons and
ligaments. CT can develop core stability, so that
the athlete is able to apply more power to train
faster and absorb more shock from the training
without getting injured or becoming over trained.
If this is fitted into a well-balanced training
schedule the result will be an increase in race
speed.
I have often read in journals how peak speed is
achieved in the 20's, peak stamina in the 30's
and peak power out put can be achieved in the
40's. Even 90 year olds have shown remarkable
increases in strength after just a few weeks training
in a gym. What ever your age and ability, don't
give up. We can all improve!
What is Circuit Training?
A circuit comprises various stations, at which
a specific exercise is performed for a set duration
of time, before moving on to the next station.
The amount of time spent training should be increased
over time, as should the level of work.
It is important to listen to your body, ease back
when necessary and work at a level so that you
always have something in reserve.
I believe that CT should be carried out all the
year round, because circuits are aerobic and mostly
use your own body weight. CT during the summer
months can prevent a fall off in strength and
I suggest a run circuit which combines circuits
and running. It is a great to aid to transition
from one sport to another and is also incredibly
time efficient.
Performing the Run Circuit
The run circuit combines interval training with
circuits and will work on your Max VO2.
Warning, this is extremely tough !
The running element should be about 3 mins. If
you run 90sec out turn round and run 90 seconds
you will return to the circuit area. It will also
allow athletes of different abilities to train
together. I usually do them on a grassy area near
a bench which can be used as a prop to help the
circuits.
Run: 3mins Hard ( 90 secs out and back at 10km
race pace )
Circuit A
1. Squat thrusts make sure the knees come up to
your arms at the front. Get full extension on
the legs as you push back
2. Bent knee sit-ups benefits the abdominal muscles
3. Back arches lower back muscles balance the
stomach muscles
4. Burpees similar to squat thrusts but with a
jump after each thrust. Gives a spring to your
running.
Circuit B
1. Push ups do on knees to make easy, leg raised
push ups make it harder
2. Triceps dips. use a bench for support - excellent
for swimming
3. Suspension Bridge great for the gluteal muscles.
Balance on shoulder and one leg, lower the other
leg slowly, while pushing the buttocks up toward
the . sky. Swap legs
4. Body quats use weights or a rucksack for extra
weight if needed, also extend onto to toes to
strengthen calves !
Circuits
Spend 20 -30 seconds on each exercise
Do not rest between exercises or run's Warm up
10-15mins jog
Run 1 3mins Hard ( 90 secs out and back at 10km
race pace )
Circuit A
Run 2 3mins Hard ( 90 secs out and back at 10km
race pace )
Circuit B
Run 3 3mins Hard ( 90 secs out and back at 10km
race pace )
Circuit A
Run 4 3mins Hard ( 90 secs out and back at 10km
race pace )
Circuit B
Run 5 3mins Hard ( 90 secs out and back at 10km
race pace )
Warm down 10-15mins jog and stretching.
Progression
Do this circuit once a week in race in summer
for 6-10 weeks
Add two circuits and two runs ever second week,
to a maximum of 9runs and 8 circuits
Beginners should start at 3 runs and two circuits
(A &B)
Week 1 Run 3x 3mins 2 Circuits ( A &B)
Week 2 " "
Week 3 Run 5 x3mins 4 Circuits ( A &B)
Week 4 " "
Week 5 Run 7 x3mins 6 Circuits ( A &B)
Week 6 " "
Week 7 Run 9 x3mins 8 Circuits ( A &B)
Week 8 " "
Week 9 Run 9 x3mins 8 Circuits ( A &B)
Week 10 " "
Why not go beyond the article and have us train
you 1-to-1 to meet and exceed your running and
triathlon goals - contact
us.
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