Phase I - Muscular Endurance

All beginning lifters and/or young lifters, and experienced lifters who have not lifted for several weeks should start off doing an endurance lifting program, which I call Phase I.  Muscular endurance can be achieved by choosing light weight and by completing high repetitions with moderate to high sets for each exercise.  The rest interval is short.  There should be low to moderate stress on the muscles at work.

  • Light weight selection (60% - 65% of 1 Repetition Maximum)

  • High repetition (10 - 15 repetitions)

  • Moderate to high sets (3 - 4 sets moderate) (4 - 5 sets high)

  • Rest interval is short, 30 seconds to 1 minute rest between sets.

  • Concentration on lifting form is encouraged over immediate strength gains.

When the lifter can easily complete 10-15 repetitions on all sets, then the lifter should increase    the weight 5 - 10 pounds on all sets. (Small muscle groups need small increases in weight, 5 lbs; large muscle groups need larger increases in weight, 10 lbs.  Additionally, a younger, inexperienced lifter should always make small increases in weight at all times to avoid injury.)

  • Beginning strength training is started at this phase.

  • Circuit training is taught during this phase. (30 seconds lifting interval, with 30 seconds rest interval)

  • Cardiovascular endurance can be improved with the use of circuit training.

  • Benefits from this program would help the following athletes: Swimmers, Wrestlers, Distance runners, Soccer players, Tennis players, Golfers, various individual sports and endurance sports athletes.

Strength Training & Conditioning:
 Using a Circuit Training System (PDF Manual)

Click Here

Circuit training
Circuit training is a type of endurance lifting program that trains the person to lift quickly and with little to no rest. In the circuit lifting program the lifter will set up several lifting stations and then do the endurance lifting program moving quickly from one exercise to another, with very little rest. The lifting cycle would be as follows: lift for 30 seconds, rest for 30 seconds, lift for 30 seconds, rest for 30 second, etc... The lifter will continue this cycle for at least 20 minutes in length. It teaches the muscles to work hard with little rest. The key to this program is choosing the correct weight selection so that the lifter will complete at least 10 repetition in each exercise for each 30 second lifting cycle. A light weight selection is use mostly for this program. Also, this program will increase your cardiovascular endurance level, if you push yourself.

Can Circuit Strength Training be accomplish with a Physical Education class in a gymnasium?

Circuit training is a series of exercise stations, set up to exercise various body parts at a quick, high repetition pace, during a short time interval and with a short rest interval.  The exercise stations can be weighted (usually in a weight room) or non-weighted (gymnasium).  In a gymnasium, the exercise stations would normally be stations were the student is working against their own body weight and gravity.  Additionally this would be a good place to teach Plyometric exercises, Stability ball exercises, Fitness Testing exercise stations, Medicine Ball exercises, Flexibility stations, Balancing stations, Agility stations, and possibly Juggling stations (for hand-eye coordination).  Each exercise station should have a name and a number.  To begin the circuit, the students would start at any numbered station, they then will exercise for a certain timed interval, then rest/spot their partner, then rotate to the next numbered station, then exercise again at a new exercise station.  The time interval at each exercise station can vary and the intensity of the exercise can be adjusted according to the grade level and/or experience level of the student.  The most common exercise interval and rest interval used for circuit training is 30 seconds.

Portable Fitness Stations

With the use of portable fitness equipment from Performbetter.com, you can set up a great fitness station/circuit training session in any open space in your facility.
Here are some portable fitness exercises that I recommend for you to consider buying to set up an awesome core strength fitness circuit;

All equipment Suggested is from http://www.performbetter.com

Portable Fitness Equipment for
High School Phys Ed classes

A large portable equipment cage with
the following equipment items in the cage;

Quantity

Equipment item

10

12” mini Hurdles (Banana steps)

10

18” mini Hurdles (Banana steps)

4

30’ ABC Agility Ladders

5

First Place Elite 8 lb Med Balls

5

First Place Elite 10 lb Med Balls

10

PB Disc - Stability Pillows

2 sets of 6

Agility Dots

5

50’ Training Rope (2”)

10

Valslide (sliders)

5-Orange

All-Purpose Medium Exercise Bands

5-Yellow

All-Purpose Heavy Exercise Bands

5

1 ľ ” wide Superband

5

2 ˝ ” wide Superband

1

Superband Training DVD

5

55cc Stability Ball Plus

5

65cc Stability Ball Plus

5

75cc Stability Ball Plus

1

Sport pump for Stability Ball Plus

10

Bosu Balance Trainer

1

Bosu Balance Trainer Rack

1

Bosu Total Body DVD’s/Manuals/Exercise logs

Portable Fitness Equipment for
Middle School Phys Ed classes

A large portable equipment cage with
the following equipment items in the cage;

Quantity

Equipment item

10

6” mini Hurdles (Banana steps)

10

12” mini Hurdles (Banana steps)

4

15’ ABC Agility Ladders

5

First Place Elite 6 lb Med Balls

5

First Place Elite 8 lb Med Balls

10

PB Disc - Stability Pillows

2 sets of 6

Agility Dots

5

40’ Training Rope (1 ˝ ”)

10

Valslide (sliders)

5-Pink

All-Purpose Light Exercise Bands

5-Orange

All-Purpose Medium Exercise Bands

5

1” wide Superband

5

1 ľ ” wide Superband

1

Superband Training DVD

5

55cc Stability Ball Plus

5

65cc Stability Ball Plus

1

Sport pump for Stability Ball Plus

10

Bosu Balance Trainer

1

Bosu Balance Trainer Rack

1

Bosu Total Body DVD’s/Manuals/Exercise logs

 

Portable Fitness Equipment for
Elementary School Phys Ed classes

A large portable equipment cage with
the following equipment items in the cage;

Quantity

Equipment item

10

6” mini Hurdles (Banana steps)

10

12” mini Hurdles (Banana steps)

4

15’ ABC Agility Ladders

5

First Place Elite 4 lb Med Balls

5

First Place Elite 6 lb Med Balls

10

PB Disc - Stability Pillows

2 sets of 6

Agility Dots

5

30’ Training Rope (1 ˝ ”)

10

Valslide (sliders)

5 – Purple

All-Purpose Extra Light Bands

5-Pink

All-Purpose Light Exercise Bands

5-Orange

All-Purpose Medium Exercise Bands

5

˝” wide Superband

5

1” wide Superband

1

Superband Training DVD

5

45cc Stability Ball Plus

5

55cc Stability Ball Plus

1

Sport pump for Stability Ball Plus

10

Bosu Sport %% Balance Trainer

1

Bosu Balance Trainer Rack

1

Bosu Total Body DVD’s/Manuals/Exercise logs

 

30-Second Interval Program
The students are instructed to find a lifting partner and to report to an exercise station. The students are then asked to decide which partner will be "A" and which partner will be "B”.  At each exercise station the two students will work together as partners.  One person will be lifting weights or exercising, while the other person is spotting and resting.  Every 30 seconds the two partners will switch places and assignments.  The circuit/cycle will go as follows; exercise for 30 seconds, spot/rest for 30 seconds, and then rotate to a new exercise station.  This sequence will continue until the desired number of stations prescribed is completed. 

Five circuit training audio CD’s were specifically designed for our circuit training program at the Middle School level and/or for the beginning lifter and/or the inexperienced lifter.  The circuit training audio CD’s will tell the students (partner A) when to start lifting, when to stop lifting, when to switch places with his/her partner.  It then will tell (partner B) when to start lifting, when to stop lifting, and then when to rotate (Both A & B partners) to the next exercise station. This circuit training audio CD is extremely valuable to the teacher because it allows the teacher to closely monitor the students, without watching a stop watch or using a whistle to get the students attention.

If you are interested in receiving free copy of any of the above audio CD's, just email me.

Strength Training & Conditioning:
 Using a Circuit Training System (PDF Manual)

Click Here


To download the Endurance - Workout Card
Click on link below.
Workout Card Endurance Phase I

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Endurance - Workout Card
      Set 1   Set 2   Set 3   Set 4  
 Core/Aux Exercise Max Wt. 60% 1RM Reps. 65% 1RM Reps 65% 1RM Reps. 65% 1RM Reps.
Core Bench Press     10-15   10-15   10-15   Max Effort
Core Squats / Leg Press     10-15   10-15   10-15   Max Effort
Core Power Cleans     10-15   10-15   10-15   Max Effort
Core Incline Press     10-15   10-15   10-15   Max Effort
Core Lat. Pulls     10-15   10-15   10-15   Max Effort
Aux. Arm Curls     10-15   10-15   10-15   Max Effort
Aux. Triceps / Dips     10-15   10-15   10-15   Max Effort
Aux. Leg Extensions     10-15   10-15   10-15   Max Effort
Aux. Leg Curls     10-15   10-15   10-15   Max Effort
Aux. Shoulder Press     10-15   10-15   10-15   Max Effort
Aux. Seated Rows     10-15   10-15   10-15   Max Effort
Aux. Pec Deck     10-15   10-15   10-15   Max Effort
Aux. Weighted Hip Flexor     10-15   10-15   10-15   Max Effort
Aux. Seated Military Press     10-15   10-15   10-15   Max Effort
Aux. Bench Flies     10-15   10-15   10-15   Max Effort
Aux. Neck Machine     10-15   10-15   10-15   Max Effort
Aux. Sit-ups Body Weight Body Weight 50 Body Weight 50 Body Weight 50    
Aux. Dips Body Weight Body Weight 15 Body Weight 15 Body Weight 15    
Max Effort = On The 4th set, do as many reps as possible.  When you achieve 15 or more reps on this set, it is time to increase your weight selection.  Add 10 pounds to Core lifts, add 5 pounds to Aux. Lifts.
 

Comparison Chart

 

Endurance
(Phase I)

Basic Strength
(Phase II)

Power
(Phase III)

Individualized
(Phase IV)

Sets

3 to 4 sets
(moderate)

3 to 4 sets
(moderate)

4 to 6 sets
(high)

3 to 6 sets
(moderate to high)

Repetitions

10 to 15 reps
(high)

8 to 10 reps
(moderate)

2 to 6 reps
(low)

2 to 12 reps
(low to moderate)

Intensity

60% to 70% of 1RM
(low)

70% to 85% of 1RM (moderate)

80% to 95% of 1RM
(high)

70% to 90% of 1RM
(moderate to high)

Rest Interval

30 seconds to 1 minute
(short)

1 to 2 minutes
(moderate)

2 to 3 minutes
(long)

1 to 3 minutes
(moderate to long)

Benefits

Best for all endurance sports and to increase speed in muscle movement.
Best for all pre-adolescent, adolescent, beginning lifters, and inexperienced lifters.  Also a good program for transitioning from one routine to another and to create variation in your lifting routine.  Specificity can be used in this lifting program.

Best for all around basic strength training with multiple benefits for almost all types of athletes and for non-competitive people who just want to increase their strength level.  Good secondary lifting program for semi-experienced lifters and for semi-experienced adolescent students who are ready for an increase in intensity and/or who are ready to add more weight and achieve more strength gains.  Specificity can be used in this lifting program.

Best for explosive type sports and athletes who need to exert maximal effort in a short time span.  Usually will build large bulky muscles.  Lifting technique is extremely important to avoid the high possibility of injury.  Usually includes Olympic type lifts such as; power cleans, hang cleans, high weighted squats, hang snatch, and snatch.  Specificity can be used in this lifting program.  Not a lifting routine for pre-adolescent or adolescent, or beginning lifters and/or inexperienced lifters..

Best for cross training and can be used as a transitional routine when going from one lifting routine to another.  This lifting program is associated with a lifting routine called “light ladder” or “heavy ladder”.  Athletes or people who need or want a change (variation) in their lifting routine will like this program.  Specificity can be used in this lifting program.  Not a program from pre-adolescent or adolescent, or beginning lifters and/or inexperienced lifters.


To download the Comparison Chart
click here
Comparison Chart

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Strength Training & Conditioning:
 Using a Circuit Training System (PDF Manual)