Circuit Training

Muscular Endurance 

The circuit we did in this session was for muscular endurance. We had 10 stations that would work different muscles in different ways. We worked on each station at high intensity for 45 seconds with a 20 second rest period in between each station to recover.
The 10 stations in order were :

1) Press ups  (biceps)
2) Squat jumps (all muscles)

3) Powering a bench up above our head (biceps) 

4) Bench Step ups  (quads)
5) Sit Ups (abdominal)
6) Standing Squats (thighs)
7) Wall climb (all of the body, c.v endurance)
8) Berpies (all parts of the body, co-ordination)
9) Bench jump(  )
10) Laying Down Pull Ups (



Cardio Vascular Endurance

The circuit we did in this session was to improve our cardio vascular endurance. We had 10 stations and worked continuously for 20 minutes. The hall was setup with benches around the outside with mats inside them. Whilst one person was working at a station the other ran clockwise twice around the circuit (benches) and then we swapped. This ment that we would be working constantly for the 20 minutes.
The 10 stations were:

1) V.sits
2) Standing squats
3) Press ups
4) Skip/Double under
5) Kettlebell Swing
6) Burpee
7) Tricep Dip
8) Back Extension
9) Bench Run
10) Static Press up hold

Advantages and Disadvantages of circuit training:

Advantages: Circuit training can be adapted to improve what ever fitness component you want to improve. It doesn't get tedious because each station is different so you won't loose interest.

Disadvantages: Lots of equipment is needed because there's 10 different stations. The circuits also take time to set up and put away.

Speed Interval Training

To improve your speed fitness component you can do lots of different training methods. You could use PNF to improve your flexibility or plyometrics to improve your explosive strength. We've done both of these methods so in this session we did speed interval training.
We did sprinting drills and techniques with a shorter duration but working at maximal intensity. We sprinted 8 x 10 metres, 6 x 20m, 4 x 40m and 2 x 60m. In between each run we had a recovery time whilst slowly walking back to the start line. We used two different starting techniques the first was a crouching one where we placed our stronger leg in front with the opposite arm stretched out. The second start we did was the rolling start where we started further behind the line and gradually picked up the speed and once we hit the starting line it was maximal. Speed interval training targets fast twitch muscle fibres which contract quickly but rapidly get tired.

Plyometric and PNF Training

Plyometric training

This method of training improves your speed, strength and power. Its one of  the best type of training to enhance your all round sporting performance and keep you in peak condition. It is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sporting activities such as volleyball, football, rugby, track and field athletics and martial arts.
During a training session of plyometrics you destroy your muscle fibres and then afterwards along with a good diet and protein they grow back stronger. We did a circuit which involved jumping over benches with minimal landing time, doing press ups on spring boards, bunny hops with a medicine ball, jumping sequence over 4 hurdles and box jumping. The session wasn't meant to be tiring as such and you had to feel fresh before every stage. Therefore during it you didn't feel out of breathe, but 2 days after the training we experienced 'DOMS' which stands for delayed onset of muscle soreness, then we knew we had worked hard.



PNF Training

This method of training involves stretching. It is one of the most effective ways to improve your flexibility and increasing your range of motions. PNF training can be used for everyday life because flexibility is a health related component, but it improves a sporting performance and less risk of injury. PNF techniques can be both passive and active. There are lots of variations of this type of training but they all facilitate muscular inhibition.
In our session one stretch we did was to stretch our hamstrings. We placed our leg on our partners shoulder and pushed. We did this for each leg, pushing further every time until we felt pain. This type of training helped our muscles feel better after the plyometric training we did 2 days before.