Focus on Core Strength and Circuit Training

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Solomon Armstrong
6 years ago
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2 Mark Sissom Mark Sissom has over 31 years of experience working with students and teachers in the area of strength training & conditioning, most recently (past 7 years) at Rockwood School District (west St. Louis County) as the K-12 Health/Physical Ed/Driver Ed/Athletics & Intramural coordinator. Over the past 20 years, Mark has given numerous presentations on the subject of strength training and fitness at the local, regional, state, and national levels. Mark is an active member of the National Strength & Conditioning Association (NSCA), American Association for Health, Physical Education, Recreation and Dance (AAHPERD), Missouri Association for Health, Physical Education, Recreation and Dance (MOAHPERD).

3 Aaron Moser Aaron Moser is an University of Miami All American Decathlete, who has been working for M-F Athletic/PerformBetter.com for the past 8 years. Aaron travels weekly across the United States and overseas, to present at State and National conferences providing hands-on experiences for his audience, specifically in the area of dynamic warm-up routines, functional training, and the use of portable fitness equipment that builds core strength, agility, and overall physical fitness. Aaron s presentations and workshops are all hands-on presentations with expert demonstrations and physical activity routines that can be utilized at all grade levels. Get ready for an incredible workout with and without equipment!

5 Focus on Core Strength and Circuit Training FitnessGram Test scores will improve due to your focus on core strength & a good circuit training program Aerobic Capacity circuit training fast pace with short rest interval mini hurdles agility dots agility ladder training rope exercises jump rope

6 Focus on Core Strength and Circuit training FitnessGram Test scores will improve due to your focus on core strength & a good circuit training program Abdominal Strength Stability ball exercises Stability pillows Bosu trainer exercises Valslide (sliders) exercises Med ball exercises Plyometric exercises Training rope exercises

7 Focus on Core Strength and Circuit training FitnessGram Test scores will improve due to your focus on core strength & a good circuit training program Upper Body Strength SuperBands Med ball exercises Training rope exercises Valslide (sliders) exercises Bosu trainer exercises Kettlebells

8 Focus on Core Strength and Circuit training FitnessGram Test scores will improve due to your focus on core strength & a good circuit training program Flexibility Dynamic warm-up activities SuperBand stretches Stretch out strap Static stretch warm-down

9 Teaching Core Strength Teach Plyometric Exercises Dynamic Warm-up routines Box Jumps / Depth Jumps Form Running drills Dot drills Medicine Ball drills Agility Ladders Kettlebells Heavy Rope routine

10 Teaching Cardiovascular Fitness Teach Cardiovascular Fitness Never neglect or minimize the importance of cardio exercises Cardio should be a daily routine with lifetime benefits Find CRE that the students enjoy doing that has cardio benefit, then turn them loose, can be personalized, if feasible at your facility Put CRE into your weekly lesson plans

11 Teach Circuit Training Circuit Training is a high endurance program that will also have the benefit of cardio exercise Great for young & inexperienced students and young lifters Great for endurance type athletes Great for a lifter who is recovering from an injury Excellent way to get into shape and tone muscles

12 Circuit Training Cycle Exercise or lift for 30 seconds (or 1 minute or 3 minutes) max reps possible (no actual weight resistance) or 10 to 15 reps (actual weight resistance) Change places with your partner (15 seconds) to actually change places and to possibly change the weight/resistance or to give a very short rest interval (15 seconds) and get ready to go again If student changes place with partner the rest interval is 30 seconds opportunity to spot partner opportunity to peer teach/assess Partner - Exercise or lift for 30 seconds (or 1 Minute or 3 Minutes) max reps possible (no actual weight resistance) or 10 to 15 reps (actual weight resistance) Move to a new station/exercise (15 seconds) very short rest interval (15 seconds) and get ready to go again

13 Circuit Training Cycle Use fast paced music to keep the students moving quickly through the weight room Keep circuit going for at least 20 minutes Send me an and I will send you one of the following audio CD s for free Circuit Training Audio CD 30 seconds 1 set rotation CD 30 seconds 2 sets rotation CD 1 minute 1 set rotation CD 1 minute 2 sets rotation CD 3 minute 1 set rotation CD

14 Portable Fitness Stations Circuit Training with portable fitness stations is excellent when working with: Physical Education Students Young Inexperienced Lifters All Endurance Sport Athletes For Avid Lifters who need variation to get off a current lifting plateau To create an additional workout area away from the weight room Great CRE if duration is at least 20 minutes

15 Example of Portable Fitness Station

16 Teaching Fitness Concepts Principle of Overload/Progression Principle of Specificity Principle of Variation F.I.T.T. Concept Importance of CRE Benefits of Cross Training Proper Warm-up / Cool-down Proper Rest & Recovery Benefits of Physical Activity Benefits of Flexibility Benefits of Proper Hydration Benefits of Proper Nutrition

18 Thank You for attending this presentation For more information go to: TeachFitnessConcepts.com Mark Sissom contact info: Or Aaron Moser

AEROBICS 2 INSTRUCTIONAL GUIDE: AEROBICS 2

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