Body Weight Circuits

By Latif Thomas, USATF II, CSCS Bodyweight circuits are an excellent training method to use with your entire team. This type of training provides a number of positive benefits. They are valuable when conditioning large groups of athletes, the strength benefits are valuable when you can't get in the weightroom, they provide a low impact alternative to long tempo runs (great for saving your athletes legs), serve as an excellent recovery workout following an intense neuromuscular day and provide a test of mental strength for athletes who must learn to focus on proper techni ue when in a state of fatigue. !hen using bodyweight circuits, they can be done for a specific amount of time (generally "#$%# seconds, depending on level of conditioning) or for a prescribed number of reps. & often change back and forth to keep the workouts fresh. &f doing this circuit for reps, & have prescribed the number of reps to be completed next to the name of the exercise. 'ince & primarily use circuits as a recovery and aerobic capacity workout, & have my athletes (og at about %#$)#* intensity for +# meters between each exercise. They should never stop and rest during the workout. & will usually go through a ,# exercise circuit twice at the beginning of the season and sometimes go -.% or " times through. .est between sets is almost always held to "$+ minutes. This is great for all athletes, but especially your speed/power athletes such as sprinters, (umpers and even throwers. 'hort sprinters (%#$-##m)and (umpers may see circuits " times every two weeks. This is primarily because these athletes do not need to run the level of volume that longer sprinters do. !e will often do these circuits with our endurance athletes because they are usually resistant to working in the weightroom. 0ircuits should utili1e exercises that work on the entire body. Be sure to structure the exercises so that you are not overloading one body part with too many exercises close together. Though we use these exercises year round (in cold weather, going outside is avoided when possible), they are best suited for 2eneral 3rep training when athletes of various events are doing the same generali1ed training. 4s a rule, & always put Burpees last. !hy5 Because kids hate them. By putting them last, when athletes are tired, & can force them to focus on techni ue, focus on being explosive and focus on being mentally strong. 4s we know, events, meets and championships are often won and lost on the last (ump, throw or at the finish line. 4 6 all B 6 boys 2 6 girls

Bodyweight Squats (A-25) ,. -. ". +. 'tart by placing feet shoulder width apart and holding your arms out in front of you. 3roceed to s uat down like you are going to sit in a chair. 7our upper body will lean forward slightly and your hips will shift backwards while going down. .emember to keep your knees from going out in front of your toes while s uatting. .epeat according to your re uired repetitions. &f you want to make the exercise more challenging hold your arms at your sides or behind your head.

Wide Pushups (B-25, G-8) $ make sure girls are bending the arms not (ust faking it8 ,. -. ". +. %. ). 9ie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 3lace hands than shoulder width, and feet should be at hip width with toes on floor. 'tart position: ;xtend the elbows and raise the body off the floor. 9ower your entire body (legs, hips, trunk, and head) +$< inches from the floor. .eturn to the start position by extending at the elbows and pushing the body up. .emember to keep the head and trunk stabili1ed in a neutral position by isometrically contracting the abdominal and back muscles. =ever fully lock out the elbows at the start position and avoid hyperextension of the low back.

Superman (A-2 ) ,. -. ". +. %. 'tart position: 9ie face down on floor with hands down at sides. 7ou may place a rolled towel under forehead to clear face from floor. .aise chest and head off floor keeping feet in contact with floor. .eturn to start position. To increase resistance, extend arms and place hands overhead. >o not raise head past <$,- inches $ excessive hyperextension may cause in(ury. To vary exercise raise feet while raising trunk

!atera" !unge (#o $his Without the Bo%) (A-& ea'h "eg) 'tart position: 'tand with feet hip width apart. 3lace hands on waist or out to sides for stability. 'tep laterally -$" feet. Bend knee into a lunge.3ushing off foot, return to start position. 0ontinue with same leg or alternate as prescribed. .emember to keep head and back upright in a neutral position. 'houlders and hips should remain s uared at all times.

8 (ount Body Bui"ders (B-&5, G-8) 'tart in a standing position and bend your knees and place your hands on the ground. ;xtend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.

Squat )ump (A-& ) ,. -. ". +. %. ). 'tand with feet shoulder$width apart, trunk flexed forward slightly with back straight in a neutral position. 4rms should be in the ready position with elbows flexed at approximately ?#@. 9ower body where thighs are parallel to ground. ;xplode vertically and drive arms up. 9and on both feet and repeat. 3rior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

*ip $hrusts (A-2 ) ,. -. ". 9ie on your back with your legs bent ?# degrees at the hip. 'lowly lift your hips off the floor and towards the ceiling. 9ower your hips to the floor and repeat for the prescribed time or number of repetitions.

#iamond Pushups (B-&5, G-5) ,. -. ". +. %. ). 9ie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 3lace hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Aeet should be at hip width with toes on floor. 'tart position: ;xtend the elbows and raise the body off the floor. 9ower your entire body (legs, hips, trunk, and head) +$< inches from the floor. .eturn to the start position by extending at the elbows and pushing the body up. .emember to keep the head and trunk stabili1ed in a neutral position by isometrically contracting the abdominal and back muscles. =ever fully lock out the elbows at the start position and avoid hyperextension of the low back.

Straight !eg +,"iques (A-& ) 'tarting 3osition: 9ie on your back and raise your legs straight into the air. .otate your legs keeping them straight to the side and the then return to the starting position. .epeat to the other side.

Burpees (A-&2) ,. -. ". Arom a standing position, (ump as high as possible and land down on your feet with your hands on the ground. Bick your feet back. Aor a moment you will be in a push up position and (ump back up again as fast as possible. .epeat for the re uired time or number of repetitions.