Athletics NI Coaching Conference 2012 Injury Prevention & Training Intro Dave Sweeney

CIRCUIT 1 – DUMBELL CIRCUIT Exercise - 5 minutes. 10 reps each exercise then Switch to next ex immediately Keep going for 5min non-stop Rest: Active Rest for 5 min ... See Abs/Stability Box Exercise for 3 out of the 5min rest period Weight: Select 2 x 2kg – 3kg Progression: Week Minutes Sets

1 - 2 5min 4 3 6 min 4

EXERCISES 1. Shrugs 2. High Pulls 3. Standing Dumbbell Flies 4. Squat Press 5. Hang Snatch Pulls 6. Bent Over 1-arm Rows 7. Dumbell Clean & Split Jerk 8. One Arm Snatch (for core stability) 9. Sitting on Floor – Dumbell twists (360°) 10. Low to High Oblique Twists (1 x Dumbbell) 11. Lying on front – Butterfly swim stroke (2 x 1.25kg discs) 12. Push Jerks (Drop hips under Dumbell) 13. Overhead Squats 14. Lunges (Dumbbells held at shoulders) 15. Alternate Arm Curls 16. Lateral Side Bends – use 2 x dumbbells 17. Lateral Lunges 18. Front Squats (Dumbbells held at front of shoulders) 19. Lying on front – Breast-stroke (2 x 1.25kg discs)

CIRCUIT - 2 Work Time Rest Time

Walking Lunges (with 3k Med Ball) 45 sec 30 sec

Abs (any exercise) 30 sec 30s

Med Ball backwards & Forwards 10 x each 30s

Push Ups x 20 30s

2 Leg Slalom jumps (across line) 45sec 60s

Med Ball Hammer Style x 20 30s

Walking Trunk Twists with 3-4k med Ball x 20 30s

Hyperextensions x 15 30s

Step Ups onto Bench 1min 30secs 60s Complete 3 circuits with 2min rest between each

Abs/ Back Stability Exercise - 3 minutes. During rest period of dumbbell circuit Select 6 exercises and do each for 30 secs 3 x Abs, 2 x Back, 1 x Combo

Abs (ANY AB EXERCISE)

Crunches Lying V-Sits Lying flat – Straight Legs at 90° - drop legs fast

& use abs to stop touching ground

Back (ANY BACK EXERCISE) Hyperextension holds for 5 sec

Lying Plank on elbows – Lift knee to 90°

Hold 5s & alternate

Combo (ANY OTHER EXERCISE)

Full Circles with 5kg Sideways planks – both sides Cat & Camel (5sec at each)