One of the misconceptions in the sports world is that a sportsperson gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills, is your goal then engaging only in your sport will keep you there.
However, if you want the utmost efficiency, consistent improvement, and balanced abilities sportsmen and women must participate in year round conditioning programs. The bottom line in sports conditioning and fitness training is stress. Not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress to increase physical capabilities.
Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:-
Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation.
The objective of endurance training is to develop the energy production system(s) to meet the demands of the event.
In the human body, food energy is used to manufacture adenosine triphosphate (ATP) the chemical compound that supplies energy for muscular contraction. Since ATP is in very low concentrations in the muscle, and since it decreases only to a minor extent, even in the most intense voluntary contraction, tightly controlled energy pathways exist for the continual regeneration of ATP as muscular contraction continues. For continuous exercise, ATP must be re-synthesised at the same rate as it is utilised.
The types of endurance are Aerobic endurance, Anaerobic endurance, Speed endurance and Strength endurance. A sound basis of aerobic endurance is fundamental for all events.
Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training.
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the :
Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Identify the possible exercises that can be performed with the available equipment. Identify on paper 3 to 4 circuits of 6 to 10 exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. A circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk etc.
For each circuit I have a set of lino cards (6 inches by 6 inches) with an exercise written on each which I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. It is important to warm up with easy jogging and stretching exercises and to repeat this as a cool down after the session.
The following are examples of exercises that can be used in a circuit training session: