BU Summer Circuit Training 2010

Almost every day I get an email from a coach or athlete asking what my athletes summer workouts look like.  So here is my basic summer layout:

Mondays:  Total Body Weight Room Workout

Tuesdays: Speed Work, Acceleration/Deceleration Work, Agilities

Wednesdays: Total Body Circuit Training

Thursdays:  High Intensity Conditioning (Stadiums, Hill Sprints, etc)

BS Fridays: Total Body Weight Room Workout

Saturdays: Timed Mileage Run

Sundays: Rest, Recovery, Flexibility

My summer athletes are very dedicated and work really hard to prepare their bodies for their upcoming sport season.  Workouts are held at 6am and the most impressive part is that they all show up voluntarily to train.  In the video you will see athletes from field hockey, volleyball, wrestling, men’s basketball, women’s soccer, women’s water polo, and the diving team all participating in a Wednesday circuit training workout.  This is the workout they did:

A-1: TRX or Ring Suspended Push-up

A-2: Band Speed Row w/Scapular Retraction

A-3: Dumbbell Farmers Walk

A-4: 45 degree Back Extension w/plate

A-5: Kettle Bell Swing w/Alternating Lateral Step

A-6: Sit-up w/Plate

A-7: Bucket High Box Hop

A-8: Rope Climb

A-9: Light Weight Barbell Hang Clean

A-10: Speed Obstacle Hop

A-11: Tire Flip

Athletes will work at each station for 30 seconds and then rotate to the next station.  They will have 10 seconds to rest and get ready to start the next drill.  After all the stations have been completed they will get approximately 2 minutes rest and then repeat.  We ran four complete circuits.  These type of circuits not only get you stronger, more powerful, and conditioned; but it pushes you out of your comfort zone.  This is a desirable outcome for an athlete to become not only physically fit but mentally strong.

Try it-you may find it harder than it looks!

To your health,

Jerry