Page 91 - Ian Oliver Boxing Fitness

#IRCUIT TRAINING

4HE BEAUTY OF CIRCUIT TRAINING IS ITS mEXIBILITY AND ITS ADAPTABILITY TO

PROVIDE SPECIlC TRAINING FOR INDIVIDUAL SPORTS )T INVOLVES A FREQUENT CHANGE
OF TRAINING ACTIVITY PERFORMED IN RAPID SUCCESSION WITH VERY LITTLE REST
BETWEEN EXERCISE hSTATIONSv

! BOXING CIRCUIT NEEDS TO ALLOW THE TRAINER TO REHEARSE VARIOUS MOVES
AND TECHNIQUES LEADING TO IMPROVED STRENGTH AND ENDURANCE 4HERE IS VERY

LITTLE EMPHASIS PLACED ON SKILL FACTORS
) HAVE BEEN SUPERVISING A CIRCUIT CLASS OF THIS NATURE AT "OB "REEN S

!CADEMY FOR MORE YEARS THAN ) CARE TO REMEMBER AND HAVE FOUND THE
BEST SYSTEM FOR MY CLASS IS ONE THAT SPREADS OUT THE PUSHING AND PULLING
EXERCISES SO THAT THEY ARE NEVER CONSECUTIVE 4HIS ALLOWS THE SMALLER MUSCLE

GROUPS BICEPS AND TRICEPS TO RECOVER ) ALSO SPREAD OUT THE LEG EXERCISES
AS IT WOULD BE DETRIMENTAL TO PERFORM DEADLIFTS LUNGES OR SQUATS TOO SOON
AFTER ONE ANOTHER ) ALWAYS INCLUDE TWO SESSIONS OF SKIPPING WHICH IS ALWAYS

USED FOR THE WARM UP TWO SESSIONS OF SHUTTLE RUNNING AND TWO SESSIONS
OF BAGWORK ONE ON THE LIGHT BAG AND ONE ON THE HEAVY BAG

4HE CIRCUITS ALWAYS CONTAIN EXERCISES THAT WORK THE LARGE MUSCLE
GROUPSˆBENCH PRESS SQUATS AND DEADLIFTSˆAS WELL AS ABDOMINAL WORK
OF VARYING DIFlCULTY

) HAVE RECENTLY FOUND MANY OF THE hCORE TRAININGv DISCIPLINES INTRODUCED

TO BE EFFECTIVEˆ) HESITATE TO USE THE WORD hPOPULARv 7E OFTEN INCLUDE
EXERCISES INVOLVING THE 3WISS BALL MEDICINE BALLS AND THE hPOWER WHEELv
SEE SECTION ON EXERCISES WITH THESE CONCEPTS

7ARM UP SHOULD CONSIST OF MINUTES OF EASY SKIPPING OR SHADOW
BOXING FOLLOWED BY A SHORT STRETCH #OOLDOWN SHOULD BE RELAXED SKIPPING

FOR MINUTES WITH A mOOR BASED STRETCH OF SECONDS PER BODY PART TO
CONCLUDE