2012: Throws Circuits & Dumbbell Circuits
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This document outlines two exercise circuits. Circuit 1 is a dumbbell circuit consisting of 19 exercises done for 5 minutes with 4 sets. Exercises include shrugs, high pulls, squats, and rows. The active rest period involves 3 minutes of core exercises like crunches and planks. Circuit 2 is a bodyweight and medicine ball circuit done for 3 circuits with exercises like lunges, pushups, and slalom jumps. It provides intervals of work and rest times between 30-60 seconds for each exercise.
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2012: Throws Circuits & Dumbbell Circuits
- 1. CIRCUIT 1 – DUMBELL CIRCUIT Exercise - 5 minutes. Abs/ Back Stability 10 reps each exercise then Switch to next ex immediately Exercise - 3 minutes. During rest period of Keep going for 5min non-stop dumbbell circuit Select 6 exercises and do each for 30 secs Rest: Active Rest for 5 min ... See Abs/Stability Box 3 x Abs, 2 x Back, 1 x Combo Exercise for 3 out of the 5min rest period Abs (ANY AB EXERCISE) Weight: Select 2 x 2kg – 3kg Crunches Progression: Week Minutes Sets Lying V-Sits 1-2 5min 4 Lying flat – Straight Legs at 90° - drop legs fast 3 6 min 4 & use abs to stop touching ground EXERCISES Back (ANY BACK EXERCISE) 1. Shrugs Hyperextension holds for 5 sec 2. High Pulls Lying Plank on elbows – Lift knee to 90° 3. Standing Dumbbell Flies Hold 5s & alternate 4. Squat Press Combo (ANY OTHER EXERCISE) 5. Hang Snatch Pulls Full Circles with 5kg 6. Bent Over 1-arm Rows 7. Dumbell Clean & Split Jerk Sideways planks – both sides 8. One Arm Snatch (for core stability) Cat & Camel (5sec at each) 9. Sitting on Floor – Dumbell twists (360°) 10. Low to High Oblique Twists (1 x Dumbbell) 11. Lying on front – Butterfly swim stroke (2 x 1.25kg discs) 12. Push Jerks (Drop hips under Dumbell) 13. Overhead Squats 14. Lunges (Dumbbells held at shoulders) 15. Alternate Arm Curls 16. Lateral Side Bends – use 2 x dumbbells 17. Lateral Lunges 18. Front Squats (Dumbbells held at front of shoulders) 19. Lying on front – Breast-stroke (2 x 1.25kg discs) CIRCUIT - 2 Work Time Rest Time Walking Lunges (with 3k Med Ball) 45 sec 30 sec Abs (any exercise) 30 sec 30s Med Ball backwards & Forwards 10 x each 30s Push Ups x 20 30s 2 Leg Slalom jumps (across line) 45sec 60s Med Ball Hammer Style x 20 30s Walking Trunk Twists with 3-4k med Ball x 20 30s Hyperextensions x 15 30s Step Ups onto Bench 1min 30secs 60s Complete 3 circuits with 2min rest between each Athletics NI Coaching Conference 2012 Injury Prevention & Training Intro Dave Sweeney