Imagine: it's a beautiful blue-bird day, you are linking
some powder turns as your tunnel sinks deep into bottomless
powder and you lose all forward momentum. All of us know that
sinking feeling: you are stuck. Stepping off the sled, you find
yourself chest deep in the white stuff. You begin to struggle
with what minutes ago felt like a feather light sled, but now
weighs a ton. At this point a lot of people would say that there
is nothing you can do in the gym to condition someone for that
type of activity. Those people have not experienced Circuit
Training.
Circuit training is a form of sports training that involves
performing different exercises in rotation. The concept is to
go through a list of different exercises with as little rest as possible
between sets, then repeat this list several times, making
an aerobic workout of endurance type weight lifting. There are
literally thousands of potential circuit training exercises that
can be used to develop a suitable routine. Additionally, many
exercises require little or no expensive equipment. Training can
be performed with nothing more than a mat and a set of dumbbells.
The routines can be customized and altered depending on
your goals; you can design one that is sport-specific. Below is an
example of a simple circuit; you could get more detailed circuit
routines or perform a different circuit each day, but the idea
of the circuit is to be simple. If you need to focus on a specific
body part, one that might be lacking, you only need to put or
substitute another exercise for that body part into the circuit.
Start with a light warm-up of about ten minutes. You can
stretch, jog, or fast walk on the spot or treadmill. Beginners
should take a 30- to 45-second rest after each exercise and a 3-
to 5-minute rest after each circuit. Intermediate exercisers should
not rest after each exercise but can rest 3 minutes after each
circuit, while advanced exercisers should not rest until they have
completed at least 2 circuits. Good luck!
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 10 to 15 repetitions
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20 repetitions
Jump Rope: 60 seconds
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 10 to 15 repetitions
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20 repetitions
Jump Rope: 60 seconds
Here are other exercises that could be substituted in this or
other circuit training routines.
Tuck Jumps
Standing on the spot, jump up with both legs and tuck
both knees in toward your chest.
Squat Thrusts
In a push-up position bring both knees in toward your
chest and then explode out again so they are fully extended.
Repeat in a smooth, rhythmical fashion.
Burpees
1. Start in a standing position and bend your knees and
place your hands on the ground.
2. Extend your legs back into a push up position. Bring
your knees back in towards your chest and stand back
up.
3. This should be a continuous motion and be fluid.
Treadmills/Runners
Similar to squat thrusts, only alternate your feet. In the
push-up position
with legs extended,
bring one knee
into your chest and
quickly switch to
bring the other knee
into your chest. The
action should be
a smooth running
motion as your arms
stay fixed.
High Knees
Running on the spot, pick
your knees up to waist height
and pump your arms.
Jumping Jacks
Start with your legs side by
side and your arms by your
side. In one motion jump
and spread your legs out to
the side while your arms rise
out and up over your head.
Land in this position and then
return to the starting position
and repeat.
Squat to Presses
Holding a relatively light
dumbbell in each hand by
your sides, squat down until
your knees are bent just
above 90 degrees. As you
extend your legs push the
dumbbells overhead and
extend your arms fully. Lower
the weights as you squat
down again.
Rebounds/Ricochets
Stand with your feet together
and arms by your sides.
Keeping your feet together,
jump forward a foot or so.
Jump back to the starting
position. Jump to your left,
back to the start, then the
right and then behind you.
Repeat this sequence by keeping ground contact time
minimal and feet together.
If you choose to ramp it up, increase the number of circuits.
Further along, you could increase the step repetitions, the
dumbbell exercise sets or even the dumbbell weight. Train hard
and play hard! Have fun and see you in the mountains.