Bodyweight Strength and Circuits
Train on your own with continuous circuits with bodyweight exercises to encourage social distancing when working out.
Bodyweight strength is the athlete’s ability to generate muscular force without resistance from outside sources.
Bodyweight strength is the ability to overcome bodyweight resistance without external loading. Bodyweight training will improve muscle balance and help the body adapt to training loads by increasing overall body strength.
Bodyweight exercises are often used as a form of strength endurance with track and field athletes because the movements are performed using high repetitions or over an extended period of time. in a continuous circuit. Bodyweight strength is closely tied to relative strength, which is strength in relation to an athlete’s weight. Improving relative strength is important in track and field athletes, especially distance runners and jumpers.
Bodyweight strength training will enhance gross motor performance with better movement control in larges muscles resulting in more coordination and body stability. Overall body strength improves the interaction between the central nervous system and musculoskeletal systems which will improve muscle efficiency and force development.
Bodyweight strength training is often used with younger athletes to improve overall general strength and coordination. Bodyweight exercises not only assist with strength development and body awareness, but they are also used for rehabilitation, recovery and injury prevention.
Continuous Circuits
The two continuous circuits below can be used as a workout or to prepare more conditioned athletes for specific training.
| Continuous Circuit I | |
| CIRCUITS x 2-3 times | |
| Pulsing push ups (1/2 push ups) | x10 each |
| Plank with single leg lift | x10 each |
| Mountain climbers hold front leg up x5 seconds | x5 each way |
| Inchworm (back and forth) | x5 |
| Plank with single arm lift | x10 each |
| Pulsing push ups (1/2 push ups) | x10 each |
| Plank and hold | 60 seconds |
| Jog | 30 seconds |
| Side lunge | x10 each |
| V-Ups | x20 |
| Scorpions | x5 each way |
| Reverse scorpions | x5 each way |
| Forward lunge to backward lunge | x5 each way |
| Jog | 30 seconds |
| Pulsing 1/2 squats | x10 |
| V-Ups | x20 |
| Plank with single arm lift | x10 |
| Plank with single leg lift | x10 |
| Mountain climbers hold front leg up x5 seconds | x5 each way |
| Scorpions | x5 each way |
| Reverse scorpions | x5 each way |
| Jog | 30 seconds |
| Slow split squats | x10 each |
| Plank with single leg lift | x10 each |
| Pulsing push ups (1/2 push ups) | x10 |
| Plank with single arm lift | x10 each |
| Pulsing push ups (1/2 push ups) | x10 each |
| Plank and hold | x10 |
| Slow split squats | x10 each |
| Jog | 30 seconds |
| Continuous Circuit II | |
| Dynamic Warm Up Phase | |
| Forward skipping | 30m |
| Backward skipping | 30m |
| Easy bounding | 30m |
| Straight leg bounding | 30m |
| Lateral side shuffle | 30m |
| Ankling (step to ankle height jogging) | 30m |
| High knee jogging | 30m |
| Skipping for height | 30m |
| Dynamic skipping | 30m |
| Dynamic bounding | 30m |
| Lateral carioca with high knee | 30m |
| Dynamic straight leg skipping | 30m |
| Step to knee jogging (step to knee height jogging) | 30m |
| Bounding for distance | 30m |
| Bounding for 10m to sprint | 30m |
| CIRCUITS x 2-3 | |
| Deep squats | x10 each |
| Plank with single leg lift | x10 each |
| Push ups | x10 |
| Plank with single arm lift | x10 each |
| Pulsing push ups (1/2 push ups) | x20 |
| Plank and hold | x60 seconds |
| Jumping split squats | x10 each |
| Jump squats | x10 |
| Single leg V-ups | x10 each |
| Side leg lifts | x10 each |
| Inchworm (back and forth) | x5 |
| V-Ups | x20 |
| Burpees with jump up | x10 |
| Mountain climbers | x10 each |