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Circuit Ideas #6 - Football & Rugby Conditioning

Conditioning Football Rugby Sports

Circuit Ideas #6 - Football & Rugby Conditioning

Circuit Style Football & Rugby Conditioning Work Time Approx. 40 mins Resources 1. Training Sled2. Speed Chute3. Farmer’s Walk Frame/Kettle bells4. Weighted Vest5. Plyo Boxes6. Speed hurdles7. Marker Cones Exercise Exercise   Progression  Regression 1 Weighted Vest Obstacle Course (High) Weighted/Non-Weighted Vest Obstacle Course (High/Low) 2 Speed Chute Sprints Sprints 3 Farmer’s Walks Sled Pull Layout Each exercise circuit requires its own lane, set up to the following guidelines; • Exercise 1 – Mark out a 50m lane using the marker cones.  Place the speed hurdles and plyo boxes at random intervals down the lane for the athletes to jump over.  Adjacent to each plyo box should be a...

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Circuit Ideas #5 - Partner Workout

Circuit Ideas Partner Workout

Circuit Ideas #5 - Partner Workout

Circuit Style Partner Workout Work Time Approx. 40 mins  Resources Power Bag Pro Med Ball Curved Mitt Medicine Ball Boxing Gloves Boxing Pad Exercise  Exercise Regression Progression 1 Plank High Five Plank High Five – Press Up 2 Power Bag Pick-Up & Drop* - Light Weight Power Bag Pick-Up & Drop* - Extra Weight 3 Sit-Up – Pro Med Ball Pass – Light Weight or No Weight Sit-Up – Pro Med Ball Pass – Extra Weight 4 Back to Back Standing Med Ball Pass – Around Chest Back to Back Seated Med Ball Pass – Around Chest 5 Boxing Pad...

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Circuit Ideas #4 - Outdoor Boot Camp

BootCamp Circuit Outdoor

Circuit Ideas #4 - Outdoor Boot Camp

Circuit Style Outdoor Boot Camp Work Time Approx. 40 mins  Resources Battle Rope (Use a tree as an anchor point) KettleBell Slam Ball Medicine Ball Training Sled Strength Training Bag Wireless Fitness *Bonus Product* Exercise  Exercise Regression Progression 1 Alt. Arm Power Slam Side Slam 2 Double Hand KB Swing Alt. Hand KB Swing 3 Slams Jump Slam into Squat 4 Med Ball Plank Med Ball Mountain Climbers 5 Sled Pull - Light Sled Pull - Heavy 6 Shoulder Press - Front & Up Halo Layout  Use a small, grass area and set up the exercises in an easy-to-navigate fashion.  The training sled...

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Circuit Ideas #3 - BodyPump

Body circuit Pump

Circuit Ideas #3 - BodyPump

Circuit Style BodyPump Work Time Approx. 20 mins  Resources Power Disc Complete Set - (Enough to equip everyone) Step Mat Exercise  Exercise Duration (Secs) Exercise Speed 1 45 Sumo Squat Slow Eccentric, Fast Concentric 2 30 Sumo Squat Slow Eccentric, Fast Jump 3 30 Sumo Squat Normal 4 45 Reverse Lunge Normal 5 45 Front Lunge Normal 6 30 Jump Lunge Fast - 60 Rest   7 45 Deadlift Slow Eccentric, Fast Concentric 8 45 Clean and Press Normal 9 30 Shoulder Press Fast - 60 Rest 10 45 Overhand High Row (pull bar to nipples) Slow Eccentric, Fast Concentric 11...

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Circuit Ideas #2 - Ton Up

100 Up circuit Ton Up

Circuit Ideas #2 - Ton Up

Circuit Style Ton Up - Advanced Work Time Approx. 30-45 mins  Resources Weighted Vest (Optional) Marker Cones White Board Exercise  Exercise Regression Progression 1 Bridges Single Leg Bridges 2 Floor Hops (Low) Floor Hops (High) 3 Half Sits Half Sits 4 Superman Superman (Inc. Lower Body) 5 Plank Out-To-In Plank Kick Through 6 Chest-To-Floor Press Up Press Up 7 Squat Squat Jump 180◦ 8 Floor Tricep Dips Single Leg Floor Tricep Dips 9 Shoulder Press Shoulder Press 10 Squat Thrust Burpee Layout Ensure the white board is centrally located, marked up with the bodyweight exercises above and in good view of the athletes. Athletes...

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