Circuit training is where you perform a series of exercises that either trains specific skills or movement patterns with very little or no rest between sets. Sports specificity refers to exercises that focus on certain sport skills and general movement patterns that are common in all human movement, according to Coach Vern Gambetta, author of "Athletic Development." The circuit training system must adapt to each individual's abilities yet remain cohesive for the group.
Characteristics
The coach or trainer sets up several stations of exercises that train a specific sport skill or general movement pattern to refine the skill and minimize injury. Each person performs an exercise for a certain number of reps or a certain time period. When he has completed one set, each person moves on to the next exercise immediately. You can use a variety of tools or methods for exercise, such as kettlebells, jump rope, medicine balls, sticks, stability balls, hurdles, cones and your own body weight.
Benefits
Since many sports require little rest periods, circuit training helps athletes develop muscular and cardiovascular endurance that is adapted to the sport, according to Gambetta. This method allows many athletes to participate in one session with minimum equipment and space. It is also a fun and challenging way to exercise and train rather than doing each exercise individually.
Disadvantages
Sport-specific circuit training does not emphasize much on fundamental movement patterns, which are essential to all human movement. Fundamental movement patterns are the basic patterns that your brain recognizes as the foundation to all movement, according to physical therapist Gray Cook, author of "Movement." These patterns include the squat, lunge, step-up, deadlift and the overhead press. They train your body how to transfer strength and energy from your lower body to your upper body, posture, balance and left-right symmetry. Coaches and trainers must ensure that all their athletes are able to move well in these basic patterns before moving onto sport-specific circuit training.
Sample Workout
Although sport-specific circuit training differs for every sport, all must follow the format of training fundamental movement patterns first before performing sports specific skills. For example, a basic circuit-training routine for a group of mixed martial artists might incorporate a warm-up with a series of kettlebell deadlifts, medicine ball chops and lifts, jump roping and basic push-ups and pull-ups. Then perform five to six exercises that train specific combat skills, such as grappling techniques, sandbag shoulder throws, punching and kicking against a dummy or a boxing bag, rolling and getting up, and sandbag lifting.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Movement"; Gray Cook; 2010
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