General Strength Circuit

    Posted In: Strength & Conditioning

        • Participant
          coach-b on March 5, 2004 at 4:39 am #8969

          I am a girls h.s. track coach and we don't have access to a weight room so my idea this year was to do a body weight/general strength curcuit. We have body bars, resistant bands and I have a good idea of what excercises I want to do but I question the length of time and reps they should do. 30 secs on 30 off x2? Any suggestions? Another question…before or after a workout(easy days)?

          Thanks!

        • Keymaster
          Mike Young on March 5, 2004 at 3:37 pm #26043

          Welcome to the board. I use protocols like you've described (30" on/off) all the time. I ussually start the year doing exercises for time and then later move to repititions. I typically put that type of work at the end of workouts but from time to time put it at the beginning depending on what the focus of the workout is.

          ELITETRACK Founder

        • Participant
          coach-b on March 5, 2004 at 8:46 pm #26044

          Thanks! How many reps later in the season? We don't have much weight to increase up to so what would you recommend?

        • Keymaster
          Mike Young on March 5, 2004 at 10:39 pm #26045

          I go 12-15. But that is when I'm dropping the general strength volume but still doing heavy lifting in the weight room. As a result, that may not apply to you unless you increased the intensity of the general strength exercises.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on March 6, 2004 at 1:28 am #26046

          Mike-

          With my T-TH gs circuits, I currently have them doing 45s each exercise. Should I look more to 30s instead? In addition, with the med balls we perform a circuit of 10 exercises for 45s each (2x thru)…with this do you set a timed circuit or perform for reps?

          Just to let you know, the gs circuits I've been using from your plan has been great. Thanks much.

        • Keymaster
          Mike Young on March 8, 2004 at 11:29 am #26047

          [i]Originally posted by jumpscoachmike[/i]
          Mike-

          With my T-TH gs circuits, I currently have them doing 45s each exercise. Should I look more to 30s instead?

          I've used up to 45 seconds on MB circuits but I do that very sparingly.

          In addition, with the med balls we perform a circuit of 10 exercises for 45s each (2x thru)…with this do you set a timed circuit or perform for reps?

          I'm not quite sure what you're asking here. I perform the circuits for time (i.e. 2 x 12 exercises x 30" each) or for reps (i.e. 1 x 12 exercises x 15 reps each) depending on the time of the year.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on March 8, 2004 at 7:27 pm #26048

          Thanks. You answered what I was looking for. All I was wondering was whether you perform med balls for reps or a set amount of time.

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