Assignment: DB: Alternative Methods of Training

ADV STRENGTH/CONDITIONING A
2022-03-21T16:11:18Z

Due: May 20, 2022 by 11:59pm

DB: Alternative methods of training

Supersets, Circuit Training, and HIIT

This week we will examine three modes of non-traditional exercise which combine elements of muscular endurance, cardiorespiratory endurance, and muscular strength. While many workouts often target one component of fitness, these modes of exercise can be used to target multiple components of fitness at once. An outline is provided below describing supersets, circuit training, and HIIT.

Superset: A superset is when two or more exercises are combined into one set without a break between exercises. Sometimes the exercises selected for a superset are used to target the same muscles, while other times exercises target opposing muscle groups. The decrease in recovery time can benefit muscular endurance and muscular strength.

Example:

3 x 10 (superset) - Bench Press/Push-up [same muscle groups]

3 x 10 (superset) – Push-up/Pull-up [opposing muscle groups]

https://www.youtube.com/watch?v=O1dNZ72cG1k

To complete a superset workout, the athlete would perform the number of reps for each movement called for in the set without rest between movements. Athletes typically perform several different supersets to create a full resistance training workout.

Superset 1-

Set 1: Push-up 10 reps/Pull-up 10 reps; Rest

Set 2: Push-up 10 reps/Pull-up 10 reps; Rest

Set 3: Push-up 10 reps/Pull-up 10 reps; Superset complete

Superset 2-

Set 1: Squat 10 reps/Walking Lunge 10 reps; Rest

Set 2: Squat 10 reps/Walking Lunge 10 reps; Rest

Set 3: Squat 10 reps/Walking Lunge 10 reps; Superset complete

Superset 3-

Set 1: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Rest

Set 2: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Rest

Set 3: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Superset complete

Circuit Training: Circuit training utilizes stations and rotation to cycle athletes through several movements. Typically, movements target muscular strength or endurance using body weight or other forms of resistance (machines, free weights, etc.). Athletes may be required to perform a certain number of repetitions or perform movements for a certain amount of time before rotating to the next station. A cycle is complete every time athletes rotate through every station in the workout. This mode of exercise can help athletes develop muscular strength/ muscular endurance, as well as cardiorespiratory endurance.

Example:

3 Cycles @ 30 seconds/station

Push-ups

Pull-ups

Box jumps

Plank

V-ups

Walking lunge

Squat

https://www.youtube.com/watch?v=FPHApwn785o

HIIT (High Intensity Interval training):

HIIT is typically classified by a period of max effort exercise followed by a shorter period of “active recovery” or rest. HIIT was designed for cardio based exercise but can also be performed with resistance activity. The goal of HIIT is to work close to maximum intensity during “working time” and using shorter periods of rest to recover before the next bout of high intensity work. Several rounds are performed during HIIT, to add up to a set amount of time.

Example:

8 Rounds; 20 second sprint/40 second active recovery

Bicycle sprint (20 seconds)

Slow pedal recovery (40 seconds)

https://www.youtube.com/watch?v=Rh8VswzWDow

______________________________________________________________________

DO NOW:

CREATE A WORKOUT CONSISTING OF 5 DIFFERENT SUPERSETS

1. 3 SETS OF 10 REPS FOR EACH SUPERSET

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

SUPERSET 1:

SUPERSET 2:

SUPERSET 3:

SUPERSET 4:

SUPERSET 5:

CREATE A CIRCUIT TRAINING WORKOUT CONSISTING OF 5 DIFFERENT RESISTANCE TRAINING MOVEMENTS

1. 3 ROUNDS, 5-7 STATIONS, 30 SECONDS EACH STATION

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

MOVEMENT #1:

MOVEMENT #2:

MOVEMENT #3:

MOVEMENT #4:

MOVEMENT #5:

MOVEMENT #6:

MOVEMENT #7:

CREATE A HIGH INTENSITY INTERVAL WORKOUT (HIIT)

1. 10 ROUNDS, 20 SECONDS OF WORK, 40 SECONDS OF ACTIVE RECOVERY

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

MODE OF AEROBIC ACTIVITY:

______________________20 SECONDS WORK

______________________40 SECONDS ACTIVE RECOVERY

DB: Alternative methods of training

Supersets, Circuit Training, and HIIT

This week we will examine three modes of non-traditional exercise which combine elements of muscular endurance, cardiorespiratory endurance, and muscular strength. While many workouts often target one component of fitness, these modes of exercise can be used to target multiple components of fitness at once. An outline is provided below describing supersets, circuit training, and HIIT.

Superset: A superset is when two or more exercises are combined into one set without a break between exercises. Sometimes the exercises selected for a superset are used to target the same muscles, while other times exercises target opposing muscle groups. The decrease in recovery time can benefit muscular endurance and muscular strength.

Example:

3 x 10 (superset) - Bench Press/Push-up [same muscle groups]

3 x 10 (superset) – Push-up/Pull-up [opposing muscle groups]

https://www.youtube.com/watch?v=O1dNZ72cG1k

To complete a superset workout, the athlete would perform the number of reps for each movement called for in the set without rest between movements. Athletes typically perform several different supersets to create a full resistance training workout.

Superset 1-

Set 1: Push-up 10 reps/Pull-up 10 reps; Rest

Set 2: Push-up 10 reps/Pull-up 10 reps; Rest

Set 3: Push-up 10 reps/Pull-up 10 reps; Superset complete

Superset 2-

Set 1: Squat 10 reps/Walking Lunge 10 reps; Rest

Set 2: Squat 10 reps/Walking Lunge 10 reps; Rest

Set 3: Squat 10 reps/Walking Lunge 10 reps; Superset complete

Superset 3-

Set 1: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Rest

Set 2: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Rest

Set 3: Dumbbell Press 10 reps/Dumbbell Row 10 reps; Superset complete

Circuit Training: Circuit training utilizes stations and rotation to cycle athletes through several movements. Typically, movements target muscular strength or endurance using body weight or other forms of resistance (machines, free weights, etc.). Athletes may be required to perform a certain number of repetitions or perform movements for a certain amount of time before rotating to the next station. A cycle is complete every time athletes rotate through every station in the workout. This mode of exercise can help athletes develop muscular strength/ muscular endurance, as well as cardiorespiratory endurance.

Example:

3 Cycles @ 30 seconds/station

Push-ups

Pull-ups

Box jumps

Plank

V-ups

Walking lunge

Squat

https://www.youtube.com/watch?v=FPHApwn785o

HIIT (High Intensity Interval training):

HIIT is typically classified by a period of max effort exercise followed by a shorter period of “active recovery” or rest. HIIT was designed for cardio based exercise but can also be performed with resistance activity. The goal of HIIT is to work close to maximum intensity during “working time” and using shorter periods of rest to recover before the next bout of high intensity work. Several rounds are performed during HIIT, to add up to a set amount of time.

Example:

8 Rounds; 20 second sprint/40 second active recovery

Bicycle sprint (20 seconds)

Slow pedal recovery (40 seconds)

https://www.youtube.com/watch?v=Rh8VswzWDow

______________________________________________________________________

DO NOW:

CREATE A WORKOUT CONSISTING OF 5 DIFFERENT SUPERSETS

1. 3 SETS OF 10 REPS FOR EACH SUPERSET

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

SUPERSET 1:

SUPERSET 2:

SUPERSET 3:

SUPERSET 4:

SUPERSET 5:

CREATE A CIRCUIT TRAINING WORKOUT CONSISTING OF 5 DIFFERENT RESISTANCE TRAINING MOVEMENTS

1. 3 ROUNDS, 5-7 STATIONS, 30 SECONDS EACH STATION

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

MOVEMENT #1:

MOVEMENT #2:

MOVEMENT #3:

MOVEMENT #4:

MOVEMENT #5:

MOVEMENT #6:

MOVEMENT #7:

CREATE A HIGH INTENSITY INTERVAL WORKOUT (HIIT)

1. 10 ROUNDS, 20 SECONDS OF WORK, 40 SECONDS OF ACTIVE RECOVERY

2. PERFORM THE WORKOUT AS PART OF YOUR WEEKLY FITNESS TRACKING ASSIGNMENT

MODE OF AEROBIC ACTIVITY:

______________________20 SECONDS WORK

______________________40 SECONDS ACTIVE RECOVERY