Circuit training remains one of the most effective and efficient ways to promote overall muscular strength and aerobic endurance. Unlimited exercise variation and high intensity make circuit training one of the best ways to train effectively in a short period of time.
Franchises like Curves use a circuit training model because it is really the only form of strength training that can give you tangible results in a substantially reduced time period. It is the perfect recipe for overweight middle aged women with minimal strength training experience.
However, we are not talking about squeezing into a leotard and stepping in place for 60-seconds. Real circuits are hard, fast, and intense. Maximum effort and minimum rest is the prerequisite for effective circuit training.
The following video highlights the amazing versatility of circuit training with the Sport Sandbag system. Check in regularly for new videos, workouts, and general training information.
Friday, March 25, 2011
Wednesday, February 16, 2011
Complex # 2
A second complex training video will be added to this post in a few days. It is just being shot, cut, and edited with music for your viewing pleasure.
To further progress the discussion of Complex training it is important to note that it is still a somewhat murky science and there is no clear consensus on how it should be practically applied. There is tons of anecdotal support, and the scientific literature is positive, but not overwhelmingly so. There is also debate as to how much rest, if any, should be given between strength and plyometric sets?
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
To further progress the discussion of Complex training it is important to note that it is still a somewhat murky science and there is no clear consensus on how it should be practically applied. There is tons of anecdotal support, and the scientific literature is positive, but not overwhelmingly so. There is also debate as to how much rest, if any, should be given between strength and plyometric sets?
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
Monday, January 3, 2011
Happy New Year!
Happy New Year! It has been a while since my last post but many changes have occurred over the last several months and blogging unfortunately took a bit of a back seat.
However, this year should see a return to form and a re-dedication to posting current, accurate, and cutting edge training information. Velocity Fitness Consulting is the parent company of Sport Sandbags and this blog will also act as an instructional tool for the use and implementation of Sport Sandbags as a training tool.
The focus of the upcoming posts will be the implementation of Complex training, which is an excellent tool for developing power for sport specific movements. Philosophically, the Complex set is designed to recruit fast twitch muscle tissue immediately prior to performing a sport specific movement.
The goal of complex training is to develop rapid fast twitch recruitment and response for athletic movements. This results in more explosive and powerful athletic performance (jumps, bounds, kicks) during actual athletic competition.
How do we do this? To recruit fast twitch fibres, a heavy compound movement is used to begin the set. Typically this will involve a weight of approximately 50-80% of 1RM Max being lifted for 5-7 reps. Immediately following the compound movement, the athlete engages in an explosive athletic movement that engages the same muscular complex as the compound movement.
In the following video, a front squat precedes a series of box jumps.
There are a couple of caveats here for this particular video. First, the rep range is quite high. Typically for a complex set the reps will be fairly low (5-7X). Secondly, the explosive movement following the front squat is not a maximal effort. The box jump being used should be quite a bit higher to elicit a maximal effort.
However, this is an example video meant to illustrate the concept of Complex training.
Please feel free to comment or direct any questions to info@sportsandbags.com.
Thanks,
M
However, this year should see a return to form and a re-dedication to posting current, accurate, and cutting edge training information. Velocity Fitness Consulting is the parent company of Sport Sandbags and this blog will also act as an instructional tool for the use and implementation of Sport Sandbags as a training tool.
The focus of the upcoming posts will be the implementation of Complex training, which is an excellent tool for developing power for sport specific movements. Philosophically, the Complex set is designed to recruit fast twitch muscle tissue immediately prior to performing a sport specific movement.
The goal of complex training is to develop rapid fast twitch recruitment and response for athletic movements. This results in more explosive and powerful athletic performance (jumps, bounds, kicks) during actual athletic competition.
How do we do this? To recruit fast twitch fibres, a heavy compound movement is used to begin the set. Typically this will involve a weight of approximately 50-80% of 1RM Max being lifted for 5-7 reps. Immediately following the compound movement, the athlete engages in an explosive athletic movement that engages the same muscular complex as the compound movement.
In the following video, a front squat precedes a series of box jumps.
There are a couple of caveats here for this particular video. First, the rep range is quite high. Typically for a complex set the reps will be fairly low (5-7X). Secondly, the explosive movement following the front squat is not a maximal effort. The box jump being used should be quite a bit higher to elicit a maximal effort.
However, this is an example video meant to illustrate the concept of Complex training.
Please feel free to comment or direct any questions to info@sportsandbags.com.
Thanks,
M
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