circuit training 2009 - mary lee tracy
DESCRIPTION
Mary Lee Tracy's presentation on Circuit Training for the 2009 congress season.TRANSCRIPT
CIRCUIT TRAINING FOR MUSCLE ENDURANCE
By: Mary Lee Tracy
Sunday, October 11, 2009
Circuit Training sets the tempo for workout.
1cir·cuit DEFINITIONS FOR\ˈsər-kət\ “CIRCUIT ANDa: 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
Sunday, October 11, 2009
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
List Areas of WeaknessThis circuit was created to increase the following :
Hamstrings
Leg Tightening
Plyometrics / quickness
Core
Athletes preset all stations
Sunday, October 11, 2009
WEAKNESSES INTO STRENGTHS CIRCUIT
NEEDS: PANELS, SLIDERS, BLOCKS, PARR.
HAMSTRINGS4 panel mat pushes4 8” mat pulls bkwd20 single leg butt lifts at TT20 hamstring drops hold 20 at TT
UPPER PLYOS10 hdst hops20 walk ups between panels20 bounces2 passes hollow hops on TT
LOWER PLYOS6 blocks on side up to yellow20 bounders front - bk / side - side (2 panels)20 fast feet20 kick the mat
CORE – Sliders and Parr.1 Pass on feet / 1 pass on hands20 tuck open / 20 R – L single tuck opens20 pike opens20 small straddle/ 20 large straddle
Sunday, October 11, 2009
Upper Body
Lower Body
Core
Muscle Endurance
Cardio
Increasing Overall Fitness
Sunday, October 11, 2009
Full Body Using 4 eventsFull Body Fitness Circuit
NEED: Jump rope, kettles, med ball, ladders, small blocks, panel mats
100 jump ropes on beam4 passes beam crawls / 4 beam jumps5 presses 10 squat kicks R and L30 vups under
10 long hang pullovers10 alternate leg lifts10 clear hip drills with weight bar10 toe hdst weight bar10 1 arm hip touches weight bar
double ladders to 20 small blocks fast feetSame set up – R Leg…. L legSame set up 2 feet50 in outs on on panel, 50 singles50 ankle pumps in resi
4 diagonal kettle bell swings traveling10 single arm kettles R & L 10 around the worlds5 front throw-run med ball / 5 bkhdst walks
Sunday, October 11, 2009
A Circuit to train efficiency. Shaping
Small area (vault runway)
Physical Abilities
Sunday, October 11, 2009
A Circuit to Train Efficiency On Vault Runway – Focus Physical Abilities
NEEDS: bands, med ball, HandstandsBands horizontal – overhead in releveHdst hold 1 min.Med. Ball overhead
Presses10 presses10 inside stalder presses on sliders10 pike presses
Leg Lifts10 ½ - 10 full20 pike overs on back20 ½ Vups / 10 full vups / 20 alternate
Sunday, October 11, 2009
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
4 Event in Season Circuit
5 Min running drills
4 sprint bk and forth runway20 bd bounces20 alt fr/bk hdsp5 pass on TT rd off BHS OPT Vault to 8” 10 ½ - 10 full leg lifts
10 levers10 cast hdst 5 /5 /5 floor rail5 around the world R and L10 jump to candles
4 Beam Jumps1 Arm Set10 straight jumps5 and 5 switch leap drills from knee3 ¼ turn R and L leg at horizontal5 hdst step in- 5 hdst lunges20 vups under
10 presses2 sprint sets on music10 standing backsrope climb10 connected layouts on tramp1 min hdst hold
Sunday, October 11, 2009
Floor Routine CircuitSimulate tumbling, dance, and endurance for in or out of season training.
Sunday, October 11, 2009
Circuit for Floor Routine Endurance
#1 T: Alternate front and bk sliders D: Connect scissones/ switch F: Rope climb
#2 T: BHS snaps from Bd or mat D: Alt. Straight leg skips F: 10 st. bks
#3 T: Side aerials / front aerials D: Tuck jumps fr / bk F: 10 layouts on TT
!
#4 T: Rd offs run bk/ punch fronts D: 2 punch Str. Jumps / split jump F: 1 min speed on TT #5 T: Jump hurdle fr lay / bk lay D: Alt. split leaps F: 10 & 10 band swings at rack ***Turns when waiting !
Sunday, October 11, 2009
End of Workout Circuit to Increase Muscle Endurance Safely
Focus is on muscle endurance.
Sunday, October 11, 2009
MUSCLE ENDURANCE
Leg Tightening, Shapes, Holds (ankle weights)BANDS AT RACK 30 sec. holds front / side / back
LIFTS AT RACK 20 fr-side-bk hold 10 after each taps fr-back-ronde jambe
PANEL MATS 20 taps fr- stag- bk
ON HORSE 25 leg extends together / hold 25 25 R / hold 25 L/ hold
PANEL MATS30 sec. hollow rocker / 30 tuck opens / 30 vups / HOLD 3020 side - side rockers /20 pike overs / 20sliders / HOLD 2020 superman rockers /20open-close /20 flutters /HOLD 2030 sec plank / 30 shrugs / 15 circles R – L / HOLD MEDICINE BALL20 arms overhead situps 10 pass the ball vups20 hollow rockers arms front middle20 hollow rockers arms overhead30 sec. releve hold ball overhead30 sec. releve hold ball front middle
Sunday, October 11, 2009
Flexibilty Circuit
No holes!
Sunday, October 11, 2009
FLEXIBILITY – ACTIVE / PASSIVE
1. R lean / L lean (30 sec.)20 R overhead on back/L – sliders
2. Straddle R & L20 on back – sliders
3. Elbows / straight shoulders20 arm speed on back / kneel bridges
4. Hip Flexor Hang10 Rings R & L / sheeps on back
5. Needles at end of beam R & L10 from knee on floor /10 on beam R,L
6. Hamstring hangs / cross oversHdst snap under /pike press side of bm
7. Feet under / heels up / end of beam25 calf raises R, L both
*5 R split swings / L swings /straddle
Sunday, October 11, 2009
HAVE FUN AND BE CREATIVE!
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WWW.CINCINNATIGYMNASTICS.COM
Sunday, October 11, 2009