Survivor Circuit

Before starting any strength training program it should be preceded by a general preparation period of four to six weeks. The objective of the general preparation period: . To focus on the core stabili!ation. a. To facilitate motor learning and neuromuscular adaptations. b. To utili!e multi"joint and multi"planar movements. Training the core is becoming the new buzz with many coaches. Most coaches consider the abdominal muscle group as the core muscles and they have their athletes doing exercises with the pelvis on the ground. I would like them to consider another concept of what the core muscles constitute. In this concept, the core muscles consist of all the muscles that control the pelvic girdle. The pelvis is literally and figuratively the seat of power that connects the spinal column with the lower limbs. The origins of the largest, most powerful muscles are attached to the pelvis, which provides leverage for total body movements in all planes of movement. The pelvis acts in union with the sacrum as a foundation for the trunk allowing for the upright posture of the human body. The pelvis functions as a relay station to transmit ground reaction forces from the legs to the upper body. Therefore, not only is the pelvis the seat of power, but it also is the control center for keeping the body in equilibrium. With this concept in mind, it is best to train movements of the pelvic girdle with the feet on the ground and pelvis off the ground. This forces more muscle groups to work together in a coordinated effort to stabilize the pelvis. Little muscle involvement and coordination is required when the pelvis is on the ground. The ground stabilizes the pelvis thus promoting bad mechanics. To use the abs in a functional way demands many muscles working synergistically. Keep in mind the abdominal and lower back muscles of the trunk depend on the neutral position of the pelvis to work correctly. In order to achieve this neutral position there must be a proper balance of muscle strength in the sagittal and frontal planes. To accomplish this core training is done by stabilizing the hips as they move through space. To gain true athletic performance improvement the integration of the thigh with the abdominal muscles provides ultimate results in power transfer from the ground through the extremities. Frontal Plane #$evel hips when looking from the front% " &ip adductors #inner thigh% balanced with hip abductors #outer thigh%. • &ip adductors are critical in shifting the weight of the body from leg to the other during running activities. • The hip abductors prevent the sagging of the pelvis on the non"weight bearing leg during running activities. • 'ncorporate exercises that work the muscles of the inner thigh and outer hip.

Sagittal Plane #$evel hips when looking from the side% ( &ip flexors #'T band% and back extensors #spinal erectors% balanced with back flexors #abdominals% and hip extensors #glutes and hamstrings%. • &ip flexors #psoas) rectus femoris * 'T band% and back extensors #spinal erectors% work together as a unit to flex the hips and extend the back simultaneously. • Trunk or back flexors #abdominals% * hip extensors #glutes * hamstrings% work together as a unit to round the back and extend the hips simultaneously when running. • +o exercises that keep abdominals and hamstrings working together to extend the hip and not extend the back. Transverse Plane #&ip and trunk rotation when looking from above during running% without good adductor and abductor control) and the coupling of hip extension and back flexion) hip and trunk rotation will be lost. Circuit Setup This type of program carries the name ,circuit- because a number of exercises are arranged consecutively to form a circuit of exercises. .ach exercise location is called a ,station-. There are a total of ten stations. /ne complete circuit is completed when one set at all ten stations are completed. .ach set consist of one minute to be for the re0uired number of repetitions or distance. The stations are set up alternating an exercise emphasi!ing core1abdominal development with an exercise emphasi!ing core1leg development. The circuit can be done two different ways: . The traditional approach) which is called the set method) is to do to 2 sets at each stations and move to the next station with a minute rest between stations. The coach or manager needs to have a whistle and stopwatch. +uring the set method the whistle needs to be blown every minute after each set and to start a new station. The coach should indicate the set number each time he blows the whistle and when to switch stations. 3. The other approach) which called the circuit method) is to do one to three consecutive circuits. 4or example) three circuits would consist of going through the entire 5 stations doing one set for the first circuit and immediately repeating the entire 5 stations again for one set for the second circuit and immediately repeating the entire circuit again for one set the third time) with 25 second rest between stations and circuits. 6hen using the circuit method) the whistle needs to be blown every minute after each station and at the end of 25 seconds to start a new station. The coach should indicate when to start a station and when to switch stations.

Work 10 Stations 10 Stations 10 Stations 1 circuit 2 circuit 3 circuit 1 set 2 set 3 set 10 stations 20 stations 30 stations 1 min 2 min 3 min 1 min 1 min 1 min

Rest 1 min 1 min 1 min 30 sec 30 sec 30 sec

Total Time 19 minutes 29 minutes 39 minutes 14 min 30 sec 29 min 30 sec 44 min 30 sec

't is best to do the circuit with a partner) with each station lasting one minute for each partner to complete one set. 4or example) at the tornado ball station during the set method) partner 7 does fifty reps and then partner B does fifty reps that constitutes one set. Then the whistle is blown at one minute signifying the end of one set and the start of set 3. .ach partner needs to complete 85 reps within one minute. Therefore the rest is automatic7fter the specified number of sets is completed one minute is allowed to move to the next station and get ready. /n the sled pull partner 7 pulls the sled 95 yards and switches with partner B who then pulls the sled back 95 yards. .ach partner needs to pull the sled 95 yards within one minute for each set. 'f there is only one piece of e0uipment for each station) then a total of 35 athletes can do the circuit at the same time) with two partners at each station. 'f more e0uipment and space is available then more athletes can do the circuit. 7ssign each group of partners to a station. 7nd follow the stations in the order they are described below. 't is recommended that the circuit be done only twice per week. Since the circuit incorporates a heavy dose of leg work) it is recommended not to leg work in the weight room during the general preparation period. 4or example) using a four day split routine) the circuit can be done on Tuesday and 4riday and upper body work on :onday and Thursday. The following is an example of a ; week progression mixing the set and circuit method.
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Tuesday 1 set 2 circuits 2 circuits 1 set 2 sets 2 sets Work 1 rep - 1 min 1 rep - 1 min 1 rep - 1 min 1 rep - 1 min 2 reps - 2 min 3 reps - 3 min Rest 1 min 30 sec 30 sec 1 min 1 min 1 min Friday 1 circuit 2 sets 2 sets 1 circuit 3 circuits 3 sets Work 1 rep - 1 min 2 reps - 2 min 2 reps - 2 min 1 rep - 1 min 1 rep - 1 min 3 reps - 3 min Rest 30 sec 1 min 1 min 30 sec 30 sec 1 min

. Tornado Ball

a. Take a stable stance with your back close to the wall. <ou should be about six to twelve inches from the wall to give your arms room to move without hitting the wall. b. 6rap the rope around one wrist and get a good grip with both hands. c. Swing ball in the transverse plane. The ball should move from side to side in a full arc. d. =eps: 85 contacts) 38 each direction to complete one set. 3. Sled >ull a. 7ttach belt to athlete b. >ull sled using good acceleration mechanics) focusing eyes 35 to 25 feet ahead) driving off back leg extending completely at ankles) knees and hips. c. Carry leg to high knee and maintain good forward lean. d. &old arms at a ?5 degree angle. +rive elbows back and up on backswing and bring hands level with shoulders on forward swing. e. >ull sled 95 yards to complete one set. f. @ey >oints i. >ump arms 0uickly using short 0uick steps. ii. @eep toes pointed straight aheadA slow down if feet turn out. 2. >late 6alk a. &old a weight plate at 2 oBclock and ? oA clock) in front of the chest. $et arms bend so that forearms are parallel to floor. b. Step forward with the left foot and twist to the left with the plate. <ou do not need to take a long step. c. $ower right knee until it almost touches ground) just behind heel of left foot. d. The thigh of the right leg and the shin or the left leg should be perpendicular with ground at lowest position. @eep knee of left leg directly over ankle. e. $unge forward twenty yards to complete one set. f. @ey >oints i. 7lways hold hands above the waist. ii. Twist plate ninety degrees to the side. iii. @eep torso of body of the body upright. 9. 2 point integration a. $ie on your right side with elbow directly under you shoulder. b. >lace right foot in front of left foot. The outside of the right foot and inside of the left foot should be in contact with the ground. c. =aise the hip up so body is straight and aligned from the right shoulder to the right knee. d. &old left arm above head so that both arms are align perpendicular with the ground. e. Turn the body as a unit #shoulders) hips) and feet% so that it is parallel with the floor. The feet will be on the toes. The right arm stays in alignment with the shoulders. f. =eturn to starting position.

g. +o ten repetitions on each side. h. @ey points i. +o slow and under control. ii. @eep the hips up. iii. @eep arm in alignment with shoulders. iv. 7 light dumbbell can held in hand to add resistance. 8. Static 7bs a. >lace both elbows on the ground and raise hip so that just the elbows and toes of feet on touching ground. b. The body should be straight and in alignment from head to feet. c. &old for 25 to ;5 seconds. d. @ey points i. @eep the back flat) especially the lower back) by contracting abdominals. /n this one it may help to imagine pulling your belly button toward your spine. ;. >ush Cart a. >ush cart so the hands are level with shoulders arms are straight. b. +riving off back leg extending completely at ankles) knees and hips. c. Carry leg to high knee and maintain good forward lean. d. >ush cart 95 yards) for approximately a 8 to 35 second run. e. @ey >oints i. 4ocus on keeping toes pointed straight aheadA slow down if feet turn out. C. >ower 6heel a. >lace >ower 6heel on its side: then) place right foot into Delcro loops. b. @neel and place left foot into loop on the other plate. c. Eow you should be kneeling with both feet in place. 4rom here) reach back and pull ring up and over the back of your heel and across the high part of the heel17chilles. 't should feel 0uite secure. +o both sides. d. Start in a pushup position. The body should be straight and in alignment from head to feet. e. 6alk on your hands around a cone tens yards away and back to the starting position. f. @ey >oints i. @eep the back flat) especially the lower back) by contracting abdominals. F. 6alking $unge a. Step forward with the left foot and lower dumbbells until they touch the ground on each side of the foot. b. $ower right knee until it almost touches ground) just behind heel of left foot. c. The thigh of the right leg and the shin or the left leg should be perpendicular with ground when dumbbellBs touch ground. @eep knee of left leg directly over ankle. d. .xtend front leg completely and step immediately into next lunge.

e. $unge forward twenty yards. f. @ey points i. The torso does not have to be upright as the dumbbells are lowered to the ground. $et the back flex) this will strengthen lower back. ?. .gg =olls a. $ay flat on your back) bend both knees and pull to chest. >lace tips of fingers just behind the ears and touch elbows to thighs. b. &olding elbows to thighs have partner grasp the ankles and pull the feet to ground. Then slowing return to starting position. c. Touch the elbows to the thighs during entire movement. d. 4ifteen reps constitutes on set. e. @ey >oint i. @eep elbows touching thighs for whole movement. ii. The slow the movement the tougher it is to do. iii. >ull on ankles at a diagonal to add variety. 5. Band 6alks a. Stand with your feet shoulder width apart and tubing around your feet across the arches. @eep your knees slightly bent during entire movement. b. 6ithout leaning) step with your left foot to the left ; to 3 inches #so feet are F to 39 inches apart. @eep the foot low to the ground. c. Bring right foot to the left to within 3 inches of the left foot and take the next step to the right. d. 6alk ten yards to the left and back ten yards to the right for one rep. 4ace the same direction both ways. e. @ey >oints i. @eep toes pointed forward) do not let them point out. ii. +o let the feet come together at any time) keep the tension on bands. iii. +o not hurry.

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