Scribd Logo
Upload

Welcome to Scribd!

  • 17 views

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing Richard Bob Ho 75

    Uploaded by

    guypetro6

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing Richard Bob Ho 75

    Uploaded by

    guypetro6
    17 views3 pages

    Original Title

    Advanced Circuit Training a Complete Guide to Progressive Planning and Instructing Richard Bob Ho 75

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17 views3 pages

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing Richard Bob Ho 75

    Uploaded by

    guypetro6

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    • If the legs are extended or raised on a bench, take care not to lock the knee

    joint
    Progressions/adaptations/variations
    • Extend the legs to increase the resistance lifted
    • Raise the feet onto a bench to increase the range of motion achieved
    • Perform the exercise at a slower pace so that the muscles have to contract
    and work for longer
    • Vary the speed of the exercise (2 down, 2 up or 4 down, 4 up)
    • Vary the speed to focus work on different muscle contraction phases (3
    down, 1 up to work on eccentric phase or 1 down, 3 up to work on
    concentric phase)
    • Perform through different ranges of motion i.e. lower range or upper range
    • Combine with a knee extension to add variation
    Purpose
    To work the muscles at the front of the chest and shoulder (pectorals and
    anterior deltoid) and the muscles at the back of the upper arm (triceps)
    Starting position and instructions
    • Assume a full press-up position, with kettlebells on floor
    • Hold the kettlebells with knuckles facing down and wrist fixed
    • Select a wide or narrow hand position by placing the hands either shoulder
    width and a half apart and level with the shoulders, or shoulder width
    apart
    • Bend and straighten the elbows to lower and lift the body weight up and
    down
    • Perform for the desired number of repetitions
    Coaching points
    • Keep the abdominals pulled in tight and the back straight
    • Keep the whole of the spine and neck in line
    • Ensure the elbows fully extend but do not lock
    • Keep the body weight forward and over the shoulders to maximise the
    resistance
    • If kneeling in the ¾ position take care not to rest on the knee caps
    • Ensure the body lowers in one smooth movement and lifts in one smooth
    movement
    • Maintain a right angle (90 degrees) at the elbow joint on the lowering
    phase
    • Keep the elbow and wrist in alignment
    • If performing with narrow grip, ensure the elbows move backwards to
    maintain alignment
    Progressions/adaptations/variations
    • Progress from box to ¾ to full position
    • Progress from full position by raising feet on a bench
    • Increase repetitions to improve endurance
    • Vary the speed of the exercise (2 down, 2 up or 4 down, 4 up)
    • See previous exercise for other ways of varying speed

    You might also like