Question

How will a coach plan circuit training sessions with 6 stations to develop the fitness of his new trainees? Explain.

Answer 1

A coach can plan a 6-station circuit so that each station develops a different component of fitness, and the trainees move from one station to the next with fixed work and rest.

Plan of Circuit (6 Stations)

1. Station 1 - Push-ups: Develop upper-body strength and muscular endurance.
2. Station 2 - Squats: Develop leg strength and endurance, help flexibility of hip and knee joints.
3. Station 3 - Skipping: Improves cardiovascular endurance, speed and coordination.
4. Station 4 - Sit-ups: Strengthens abdominal muscles and core stability.
5. Station 5 - Shuttle runs: Develop speed, agility and quick changes of direction.
6. Station 6 - Plank hold: Builds core strength, postural control and static endurance.

The session is conducted:

• Trainees are divided equally at the 6 stations.
• Each station is done for about 30-40 seconds (or 10-15 repetitions), followed by 15-20 seconds of rest to move to the next station.
• Completing all 6 stations = one circuit; beginners do 2-3 circuits with 2-3 minutes rest between circuits.
• Over weeks, the coach gradually increases time/repetitions or number of circuits to progressively improve strength, endurance, flexibility, speed, agility and coordination in the new trainees.