hey ive heard on my off days/conditioning days im supposed to do tempo runs and circuits or somethin but i really dont understand this fully. can someone make me a workout or some exercises for my offday/conditioning day. i really dont understand what a circuit is and what kinda exercises i should do and what tempo is…sorry
please…somebody??? like a day after my high intensity day, how should the next day look
Tempo is just doing longer sprints at like a 75% pace, you try and keep the same pace for every run you do. I’m not the best person to be giving advice but I guess it’s something like doing a 150 then 200 then 250 then 300 then 350 etc. as a set and then do a couple sets.
tempo running
tempo runs (aerobic/endurance work) aid and facilitate recover while minimizing the chance o finjury. Extensive tempo runs (@60-80%) not only improve recovery but over time enhance the capillarization of the muscle, leading to an increased heating of motor neurons in the muscle. This heating lowers the electrical resistance in the neural pathways within the muscle, thus improving the muscle’s contraction speed.
-cfts
basically they are good in helping u recover and improve aerobic capacity.
an example tempo running workout could be
100+100+100
100+100+200
100+200+100
200+100+100
all of those are in meters the “+” sign means 50 meter walk back recovery (i also like to add in ab exercises in between sets)
circuit training
for circuits… a bodybuilding one would be like this (lsu uses this) for a more advanced track athlete in GPP phase
Circuit A-
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press
Circuit B
twist lunge
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
you could do either of those …main idea with circuits is to be light exercsies (a feeder workout for the wsb guys) to “get the blood flowing” and eliminate the lactic acid buildup (soreness) for your next session
or u could a body wieght circuit of
pushups/situps/burpees/dips/chinups/med ball throws
lots of options
thank u i apreciate it the help
how many sets though for circuit training, is it just one?
like bw squats, pushups, dips
just one set for each, any rest in between or just keep goin
It really depends on how good your conditioning is, but don’t turn it into an intense workout, just enough to get your blood flowing. Remember it is supposed to enhance your recovery, not take away from. If you are lifting intensely on other days, and playing a lot of basketball, I would just stick to high rep ab work and tempo runs and save your energy for practicing your basketball skills. You seem like you are trying to do everyting at once and create that “perfect” plan. In terms of the weights, I would limit my exercises to the essentials like squat and deadlift variations, bench variations, chins and rows, and ab work. Get in the gym and get out. You only have so much energy, and I personally would spend the rest of my time mastering the fundamnentals of the game and playing against players that are better than me. Playing agaisnt guys that are better than you are is so important in my opinion. You can be the perfect physical specimen, but if you do not have the skills and basic fundamentals of the game down to back it up, then it doesn’t mean a thing. Sorry that I got off topic, but I have read your posts, and I think you’re making it too complicated. Get strong in the basic lifts and then spend most of your time mastering the fundamentals and skills of the game.
One obvious(but important) point is that recovery day intensity needs to be adjusted to your level. Just as you wouldn’t try to hang with, say, Shawn Crawford on speed day, his recovery day is beyond your capacity too. The most overlooked part of the concepts in the above article is that it’s a % of your max, not what it used to be and not someone else’s.
this is the circuit i did tuesday…i dont know if its good or anything…i dont know if the exercise is good or anything and if the exercises i chose are good…is circuit training supposed to be the same everytime or can i do different exercises on other days? should i do like a upper body circuit one day then a lower another or both combined? some websites give like 5 circuits based on what sport u play i mean does it really matter…this was my first time doin a circuit so please crticize…
Circuit
Dips 1x10
BW Squats 1x15
PushUps 1x15
Sit Ups 1x20
Pull Ups 1x8
Crunch Machine 1x15
Bicep Curls 1x15
Crunches 1x25
Tricep Exercise 1x12
Rotary Torso Machine 1x10 (each side)
Treadmill x90 sec
im still a bit confused on this circuit training stuff…ok so its just a variety of exercises u do one after another. and i heard ur not supposed to the same body part for ur next exercise…for example if u do biceps curls dont do concentration curls as ur next exercise…is that all it really is? does it matter what kind of exercises u choose cuz ive heard u have to choose different ones if ur playin bball or something like that to fit ur sport…
ok forget all the other questions its too confusing…
i just wanna know what the rep range should be for each exercise (im looking to have increased blood flow and recover faster from my previous workout and to lose some body fat but still keep my strength levels) and should each circuit be the same since im gonna be doing 2-3 circuits or should it be all totally different…
10-12 reps
k thanks
since ima do 2-3 circuits…should i do different circuits or repeat the same one
if u were using the example i gave you…u could do either circuit a and then 5 min later do circuit b using only one set per exercise OR you could do 2 sets of EITHER circuit A or B
You can also do circuits for time. eg 30sec per exercise with 30-60sec rest.
i just wanna know what the rep range and what type of exercises i should use if im designing a circuit to lose fat, get fit and increase recovery.
also lets say im doing circuit training tuesday, and then one on friday, should both tuesdays circuit and fridays be the same or have different exercises?
Your cct looks fine. Some people prefer reps, some prefer time. I guess those that dont like to count reps go for time. If you want to do reps then 10-15 would be fine. As for exercises, you can do the same exercises on Tue/Fri or different ones. If you want to do different exercises you can do different exercises that target the same muscle groups. eg push ups or DB bench press or Dips, Step ups or Lunges. TJ2K covered that in his reply and also check the LSU cct he posted. Also circuit wts is reasonably light to moderate.
for tempo runs on a treadmill…how long should i run until i walk? like ill put it on speed 6 right and run but how long until i do the walking part (the plus sign)