A 'simple' circuit ala Owen Anderson circa 1998

[Robert McBee]

OL's, sprints, circuit/interval work and more also in "Functional Training for Sports" by Mike Boyle.


Yes, the one with a bosu on the cover. I am indeed aware of this.

[R. Alan Hester]

Originally Posted by Robb Wolf

I've only looked at this book:
http://www.amazon.com/Wrestling-Phys.../dp/0870950436

Once but it recommends a combination of gymnastics drills, OL's, sprints...even mixing all these modalities. Publish date? 1974. I may have to nut up and pay the $189 for that little gem.

I just got the abovementioned book, Wrestling Physical Conditioning Encyclopedia, today through inter-library loan. Either Jesse is related to Nostradamus, or nothing in fitness is new. Nonetheless, I will attempt to post a comprehensive review after I plow through all 300+ pages. At first glance, I am impressed with the amount of information regarding mixed-modality programming that includes: the use of sandbags and dumbbells, and intervals, rings, bars, barbells, medballs, etc.

Alan

[Robb Wolf]

right on Alan! Looking forward to that!

[Ron Nelson]

I'm going to run my CC runners through this circuit tomorrow. They're all 12-14 y-o. They should do fine.

You guys are great coaches and I don't rip anyone off.

Unless they put it on the internet.

[Mike ODonnell]

That workout is brutal....sweet....of course I save Fridays for my personal fav:
ODfit WOD
Run to Bar 800meter
10 barstool squats
15 glass curls
Repeat 2 and 3 for oh....10 circuits
Run home from bar 3100 meters (taking into account the non-direct straight line running on the way back)

[Steve Shafley]

Hm. Copy of this right up the road from me in the SVSU library.

[Ron Nelson]

OK, did the circuit with the kids yesterday. Had to improvise on a couple of things, like thrusters, but everything went well.
Today we had our first meet. My kids all improved on their times (expected, the adreniline rush of a meet will boost times), but the real shock was my 7th grade boy taking first place and out distancing the next runner by 30 yards.

Now, I can't say the workout did that, but this is the type of programming we've been doing for the past two weeks to prepare. We run race distance once a week, do long distance once, and the rest of the time we train in circuits and use sprints. Seems to work well for now.

[Rick Deckart]

Hi Ron,

glad to hear it worked out. You should try a litte progression over 6 weeks (two sessions/week),

• week 1: two rounds, 400m runs
• week 2: three rounds, 400m runs
• week 3: two rounds, 600m runs
• week 4: three rounds, 600m runs
• week 5: two rounds, 800m runs
• week 6: three rounds, 800m runs

moderately increase the reps every second week and this will work like a charm. BTW I think Owen Anderson would be glad to hear it helped you kids, although I am pretty sure it was more the work they did before.

Regards,

Peter

[Ron Nelson]

Unfortunately, our season is only about six weeks long with three meets and a final crammed in. I'd love to put the kids through a progression like that.
I will recommend it to the kids going on to run middle distance in track, though.

Thanks.