circuit training - Excel Fitness

By Chris Caruso, CPT

I am planning to participate in a Rugged Maniac 5k this September. I have never had much interest in running anything more than a 100 meter sprint, but this particular race involves a dirt bike track full of obstacles that have to be climbed, sprinted, crawled or jumped through. I am pretty excited to try this 5k obstacle course. To prepare for the varied demands of the race, I’ve designed a series of training circuits that I will work through from now until the September. Below is the first circuit for weeks 1-2.

Complete the circuit period, followed by the recovery period, then repeat. If you have not done this kind of activity for a while, shoot for 2-3 repetitions of the total program per session. If you are active make 5 the goal. Repeat 2-3 days per week. Begin the series with a 3-5 min light warm up and core activation exercise, finish with stretching and foam roll all muscle groups. Drink plenty of water before, during and after.

30 seconds light jogging, skipping rope or jogging/punching
10 pushups, moderate pace
10 squats, moderate pace
Bear walk x 2- walking on hands and feet. Go for around 20 feet. Keep feet flat, butt down a little. Face forward to start; at each turn, rotate so that you move sideways or backwards for the next stretch.
30 seconds moderate jogging, skipping rope or jogging/punching
Pull ups x 5, moderate pace
Multi-directional lunges, x 3, moderate pace. Forward lunge, side lunge, turning lunge, switch legs and repeat = 1 set.
Explosive pushups, x 5-10. Go down with control, and then explosively push back up so that hands leave the floor and elbows are straight.
5 Burpees, explosive pace
Sprint 20 feet, x 4
Chin ups x 5, best pace with control (modify according to ability)
20 abdominal crunches
Check your pulse, record it

Recovery period: 2-3 min

Drink some water
Single leg balance reach, x 2 per leg, with best control
Wobble board for 30 seconds, alternate single leg
Bosu ball/balance disk step ups w/ knee lift for 30 seconds, best control
Check your pulse, record it

Start over at the Activity Phase. Time yourself and compare completion times (not counting warm-up and stretching), as well as your keep track of heart rates at the end of the activity phase and at the recovery phase.

For more information on sport specific training or getting in shape for any kind of race please schedule a complementary consultation and fitness assessment with one of our certified personal trainers!!!

Marathon Training

Matthew Knight – B.S Exercise Science CSCS and Personal Trainer, Excel Fitness

For those of you that don’t know, I’m currently training for a marathon. As a personal trainer I have put clients through different marathon training programs, but as an actual participant I get to experience this first hand. Someone new to running might just think that the best way to train for a 26.2 mile run is simple, just run; when in fact there is so much more in preparation for this event.

Here are a few of the different workouts that I include in my program…

Long Runs Short Runs Pace Runs

Interval Training Hill Training Fartlek Training

Upper Lift Circuit Lower Lift Circuit Core Circuit

Stretching

Other things to consider when creating your training program are frequency, duration, rest periods, and proper nutrition.

Entering yourself in a fitness event it is a great way to get in shape and maintain your exercise habits. By competing and setting a goal for myself it gives me the motivation to train harder.

As the summer is approaching maybe a fitness event like a 5k run/walk will give you the motivation to take your fitness to the next level…

For More Information contact: info@excelfitnessct.com