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General Cricket => Cricket Training, Fitness and Injuries => Topic started by: tommo256 on January 04, 2010, 04:25:28 PM

Title: Circuit Training
Post by: tommo256 on January 04, 2010, 04:25:28 PM

I need help setting up a circuit for my PEP programme, I am using it to increase CV fitness and increase muscle size and endurance.
Any tips please?

Title: Re: Circuit Training
Post by: peplow on January 04, 2010, 04:48:59 PM

shuttles, weights high rep and low weight for endurance and low rep high weight for muscle size. dont work same muscle group in stations next to each other. is this gcse pe?

Title: Re: Circuit Training
Post by: ianbuchanan on January 04, 2010, 04:54:05 PM

i did a cricket specific one last year at college... but the best things to do are:

(in order)

shuttle runs
bicep curls
skipping
press ups
burpees
jumping jacks
bench dips
sit ups

this tests different muscle groups for endurance (burpees, press ups, sit ups) allowing the muscles to rest during the next activity,  and then vice versa with cardiovascular (shuttle runs, skipping)

i guess your doing a six week plan? if so just increase the time on each station every training session. job done.

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 05:01:48 PM

Yeah it is 6 weeks....and yes gcse PE. Did a gym session yesterday to get started and some running excercises. In gym I done, bench press for 30 seconds-low weight high rep, biceps curls medium weight, latarel pulls-35kg, shoulder press 42.5 kg, sit ups with 7.5 kig weight on chest and boxing-punch bag. All of those done for 30 seconds.  Thenn went 3 minute warm up run, shuttles, 7 minutes run then 3 lap cool down and stretch out

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 05:10:36 PM

How far for the shuttles Ian?

Title: Re: Circuit Training
Post by: ianbuchanan on January 04, 2010, 05:19:07 PM

10-12 metres....

Title: Re: Circuit Training
Post by: peplow on January 04, 2010, 05:42:43 PM

i made mine up and didn't actually do it as i was injured. got full marks :D. Just make sure everything is explained, what you doing, why your doing it, why you didnt do osmething else etc.

Title: Re: Circuit Training
Post by: ianbuchanan on January 04, 2010, 05:43:41 PM

yeah always justify your selections, and maybe make reccommendations of how to develop it....

Title: Re: Circuit Training
Post by: peplow on January 04, 2010, 06:04:59 PM

yeah use:
Specificity
Progression
Overload
Reversability
Tedium

in each aswell as

Frequency
Intensity
Time

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 06:40:43 PM

Yeah i have had to use the SPORT and FITT thing for my college application :)

Title: Re: Circuit Training
Post by: peplow on January 04, 2010, 06:43:22 PM

Yeah they love it in PE!

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 06:47:53 PM

yeah i know....is the PEP hard? dont what sport to relate to though :/

Title: Re: Circuit Training
Post by: peplow on January 04, 2010, 06:49:20 PM

football is an easy one!

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 06:53:36 PM

Yeah stuck between that, cricket ( means going winter nets), rugby

Title: Re: Circuit Training
Post by: gramw on January 04, 2010, 07:06:23 PM

I did mine for cricket and got full marks. Our pe teachers like you to pick something different to the norm of football so crickets a good one really.

Title: Re: Circuit Training
Post by: tommo256 on January 04, 2010, 07:15:32 PM

Yeah I might or I might just do rugby as I do all my fitness work down there gym

Title: Re: Circuit Training
Post by: ianbuchanan on January 04, 2010, 11:00:37 PM

we were marked out of 40, 10 in each sport.

cricket-10
rounders-10
table tennis-9
golf-9

i recommend you do rounders if you can, guaranteed 10.... this is the exam btw :D

Title: Re: Circuit Training
Post by: Howzat on January 05, 2010, 07:51:53 AM

We got marked out of 25.                                 Cricket 25                     cross country 25          tennis 25                      table tennis 24

Title: Re: Circuit Training
Post by: tommo256 on January 05, 2010, 07:59:34 AM

yeah we get marked our of ten. was going to do cricket, rugby, that it at minute

Title: Re: Circuit Training
Post by: peplow on January 05, 2010, 02:14:57 PM

we got marked out of 10. Football 10, cross country 10 (long story as to how i got that!!!), cricket 8 (i was rubbish back then, first year of playing cricket) and rounders 10!

and got basketball 8, badminton 8, rugby 8.

Title: Re: Circuit Training
Post by: ianbuchanan on January 05, 2010, 04:06:21 PM

lol, i loved rounders! awesome game, we used to have to play it twice a week for half a year before out exams!

Title: Re: Circuit Training
Post by: tommo256 on January 05, 2010, 08:51:03 PM

yeah i got 8/9 out of 10 in rugby, 8/9 on footie, 9/10 on rounders, 8/9 on hockey :)