Skill Conditioning Circuits

[James Bullock]

Hello All,

I thought I might from time to time share some of my drills, strength training, and conditioning methods. One of my current endeavors that I am working on is getting my Specialist in Sports Conditioning certification from I.S.S.A (International Sports Science Association).

I will start with Skill conditioning circuits...

Skill Conditioning Circuits

The variables consist of doing the following for:

Reps 10-15-or more per exercise

Time 30-45sec-1min- or more per exercise

Each exercise in the circuit should be done one right after the other. If doing the circuit more than once rest for about 1-2 min between each set. Doing the circuit once is considered one set.

Circuit 1

- Jumping Jacks

- Push ups

- Crunches

- Squat Thrusts

Circuit 2

- Jumping Jacks

- Front Kick, Side Kick, Back Kick combo (do all three on one leg and then the other...back and forth for the prescribed time or reps. If doing for reps then doing all three kicks on one side is considered one rep.

- Push Ups

- Body Squats

Circuit 3

- Foot work only (move around focusing on footwork make sure to move quickly and change angles and so on for the entire duration.)

- Shadow Boxing (punch only)

- Squat Thrusts

- Shadow Boxing (kicking only)

- Push Ups

- Shadow Boxing (punch and kick combos)

- Side to side hops (slalom jumps)

It may appear to be easy but try Circuit 3 with 1min per exercise without any rest in between each movement....7 total minutes of work...and it feels like an hour...lol..

I suggest slowly progressing to a desired number of reps or desired amount of time. These are just basic circuits you can mix how you want to and add other exercises or movements as well. I have probably about 60 different circuits that I have used.

Hope you like it...

P.S. Do what your capabilities will allow....don't kill yourself trying to do more than you can handle...

[bushido_man96]

Those look like some great workout ideas, James. Thanks for sharing them.