— by Kevin Mackinnon
On the finish of a protracted and busy race season, your physique wants a break out of your common coaching routine. That doesn’t imply you might want to, or ought to, cease all the pieces. Being lively could be enjoyable and, simply because the race season is over, doesn’t imply you’ll be able to’t get out and luxuriate in the advantages train can present.
I usually attempt to get my athletes to take just a few weeks of doing “what you want, once you like.” The aim is just to take pleasure in a while away from a structured program. Some athletes may prefer to take a for much longer break, which is greater than advantageous, too.
One factor I do attempt to encourage, although, particularly for masters athletes, is a few power coaching. That mentioned, the very last thing I would like them to do is hit a weight room regularly for monster exercises. That is the place circuit coaching is available in. I received my first introduction to circuit coaching in a drafty fitness center at Rugby Faculty in England (sure, the place C. Webb Ellis first picked up the ball and ran). The circuits we did there consisted of body-weight workouts, and I’m nonetheless a fan of that kind of coaching, particularly within the fall. Right here’s a advised circuit so that you can do. The thought is to fly by the workouts in fast succession – you’ll be able to both do them for a particular time (I like 30 to 40 seconds of every train with 10 seconds relaxation) or a sure variety of reps – say 10. The circuit shouldn’t take longer than 10 or quarter-hour.
You may modify the workouts, too, to make them a bit more difficult as you get additional into the autumn. Retaining your elbows near your physique whereas doing push-ups will power you to make the most of your triceps a bit extra. It’s also possible to add an train ball and a few further workouts on that to offer a bit extra selection, too.
Circuit coaching is a good way to keep up general physique power even once you’re taking a while out of your common coaching routine. You’ll discover it’ll be a bit simpler to get again into the swing of issues when you’ve maintained a little bit of general power, and these exercises may also function a pleasant construct right into a extra intensive power program as you begin ramping issues up within the winter months.
Workout routines you’ll be able to work into your circuit
- Belly Curls
- Stepups (to a bench or a few stairs)
- Aspect Planks