Here is one of my style circuit for combat athletes, I have been - TopicsExpress

Here is one of my style circuit for combat athletes, I have been refining and developing these circuits for many years with great success. This circuit emphasis the development strength and power. In this circuit, the Strength movements potentiate explosive power movements by using a complex system approach, basically complex training is a workout comprising of a resistance exercise followed by a matched plyometric exercise. I have included considerable amount of neck work in this circuit as firstly, it is obviously very important in these types of sports, and secondly it allows some more recovery between complex movements helping maintain overall technique. It is very important not to grind out creating energy leeks on strength movement, so keep weight between 80-85% 1rm, also make sure to maintain a minimum of three minutes rest period after A6 and B6 exercises, otherwise the circuit will no longer be strength and power dominant and will start to be more endurance dominant. The neck exercises I would suggest to using are simple plates weight on the front side and back of your head, or better yet if you are training with a partner use a towel as this is generally accepted as the best way to target the neck musculature, for more information on neck training please refer to my neck training videos on YouTube youtu.be/JsJMBaaCFGI as these videos have all the information you could ever need to know how best to train your neck. Strength & power Circuit Exercise Sets. Reps. Tempo. Rest A1 B/B Flat Bench Press. 4. 5. 30X0 15sec A2 kneeling plyometric push up. 4. 5-7 X0X0. 35sec A3 Frontal plane left neck flexion 4. 10-12. 2020. 35sec A4 Trap bar. 4. 5. 30X0. 15sec A5 Squat jumps. 4. 5-7. X0X0. 35sec A6 Frontal plane Right neck flexion. 4. 10-12. 2020. 3mins B1 Pull ups. 4. 5. 30X0. 15sec B2 Med Ball slam on ground. 4. 5-7. X0X0. 35sec B3 Sagittal plane front of neck. 4. 10-12 2020. 35sec B4 B/B Squat push press. 4. 5. 20X0. 15sec B5 squat push press med ball through. 4. 5-7. X0X0. 35sec B6 Sagittal plane back of neck. 4. 10-12. 2020. 3mins

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