Circuit training has been around since the
1950’s, yet more and more trainers recommend
this style of training for golfers who want
the best of everything all in one workout.
With circuit training, you get a complete
weight training routine along with
cardiovascular benefits. It originally got its
name from programs that were designed to
operate in a circle and highlighted different
exercises. Today, circuit training programs
are being designed specifically for golfers
because they address an important issue…lack
of time and still manage to deliver great
results!
Here’s how it works. A circuit for juniors
begins with 6 to 9 individual stations or
exercises designed to meet the needs of each
player. A comprehensive circuit will have
upper and lower body exercises, core exercises
and will accommodate repetitions for strength,
endurance, stamina, mobility and power. The
rest intervals will dictate the amount of
cardio that is performed. Rest intervals
typically range from 30 to 120 seconds
depending on the intensity and needed
recovery.
Remember that any exercise equipment can be
used so feel free to set up a circuit with gym
equipment, body weight, fitness tubing,
dumbbells, fitness balls, medicine balls or
some mixture of everything for some added
spice and variety. Each circuit can be
repeated with specific rest periods between
each one. For beginning juniors, a 15 to 20
minute routine is ideal. As each junior feels
more confident and builds stamina, these
sessions can be increased to 30 minutes. Now,
here’s a circuit you can try at home.
Warm up 10 minutes
Step Ups, 20 secs- Rest 30
seconds
Push Ups, 4 to 6 reps- Rest
30 seconds
MB lunges, 6 to 8 reps- Rest
30 seconds
Shoulder Press Tubing, 8 to 12 reps- Rest
30 seconds
Reverse Flyes w/DB, 8 to 12 reps- Rest
30 seconds
Double Crunches, 12 to 15 reps-
Rest
120 seconds
Repeat Circuit or begin 10 minute cool
down/stretch session
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