When I first starting conditioning high school sports teams (wrestling & soccer), I found out several things very quickly. At a large suburban high school, weight room time is at a premium. Running alone is gravely insufficient for overall body fitness. And finally, supervising teenage boys in a weight room is like herding cats. Enter bodyweight circuits!
Bodyweight circuits is all I used to condition my wrestlers,and now my soccer players. (I am a soccer player, myself) The movements are composite, combining muscle groups together rather than just isolating them. Not only is this better for fast weight loss and fat burning, it is much better for joint health and gaining functional strength. It is extremely easy to supervise because everyone is doing the same exercise at the same time. I usually put the boys in concentric circles, so I can either stand in the center or walk through the circles. Since there are 6-10 different exercises in a sequence, the chance of over use injuries like those sustained in running, is significantly reduced.
Bodyweight circuits are a series of bodyweight exercises that are performed either for a certain time period, usually 30 seconds, or for a specified number of repetitions. I?ve found that whether I?m doing them myself or supervising my athletes, a set number of repetitions works better. There is no need to look at a watch or set a timer. Each circuit has 6-10 different exercises The number of exercises per workout session should be between 21 and 25, with each exercise having 20 -30 reps. The circuit is performed non-stop to maximize the cardio benefits.
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Clint Grimes -
About the Author:
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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
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Source: http://optiononenutrition.info/2011/10/11/bodyweight-circuits-for-high-school-sports-teams/
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