TIPS SUCCESS for CIRCUIT TRAINING Ulli ... - Meyer & Meyer Sport

Remember circuit training at school?
Forget it! This book presents numerous
possible variations of how to make a
circuit be enjoyable, interesting and
effective at the same time. The main
emphasis here lies on strength, endurance, co-ordination and
fun. The hints given enable circuit training to be carried out at
its optimal level. They refer to load intervals, the structure of a
lesson as well as the trainer's duties and responsibilities. There
are also suggestions for suitable locations, necessary apparatus
and of course for the right music. Tips for Success - Circuit
Training provides all sports teachers, trainers and instructors
with several new ideas for lessons with the different target
groups. The book rounds off with numerous exercises and
sample lessons. Circuit training for all-practical experience to
be experienced in practice!
ABOUT THE AUTHOR
Ulli Heldt is a sports teacher and holds a further qualification
for Prevention and Rehabilitation in Sport. She teaches many
different courses in the leisure and fitness field: from aerobics
and spine gymnastics to Fit Kids and Fitness for Seniors.
Furthermore she is a speaker of the land sports federation of
Schleswig-Holstein as well as a trainer for Reebok Kidz and
Teamwork Aerobics.
CIRCUIT TRAININGABOUT THE BOOK
www.meyer-meyer-sports.com
TIPS FOR SUCCESS - CIRCUIT TRAINING Ulli Heldt
M&
M
TIPS SUCCESS
for
CIRCUIT TRAINING
Ulli Heldt

Circuit Training

Ulli Heldt
TIPS FOR SUCCESS
CIRCUIT TRAINING
Meyer & Meyer Sport

Original title: Tipps für Zirkeltraining
4. überarbeitete Auflage
– Aachen: Meyer und Meyer Verlag, 2001
Translated by Anne Lammert
British Library Cataloguing in Publication Data
A catalogue for this book is available from the British Library
Heldt, Ulli:
Tips for Success-Circuit Training/Ulli Heldt
[Transl.: Anne Lammert].
– Oxford : Meyer & Meyer Sport (UK) Ltd., 2001
ISBN 1-84126-028-2
All rights reserved. Except for use in a review, no part of this publication may be
reproduced, stored in a retrieval system, or transmitted, in any form or by any
means now known or hereafter invented without the prior written permission of the
publisher. This book may not be lent, resold, hired out or otherwise disposed of by
way of trade in any form, binding or cover other than that which is published,
without the prior written consent of the publisher.
© 2001 by Meyer & Meyer Sport (UK) Ltd.
Oxford, Aachen, Olten (CH), Vienna, Québec,
Lansing/Michigan, Adelaide, Auckland, Johannesburg, Budapest
Member of the World
Sportpublishers’ Association
Cover Photo: Foto-Atelier Braune, Bad Segeberg
Illustrations: Ulli Heldt
Cover design: Birgit Engelen, Stolberg
Cover and type exposure: frw, Reiner Wahlen, Aachen
Editorial: Winfried Vonstein
Printed and bound in Germany
by Burgverlag Gastinger GmbH, Stolberg
ISBN 1-84126-028-2
e-mail: verlag@meyer-meyer-sports.com

Contents
1 Many Thanks.........................................................................7
2 Circuit Training - Drill or Effective Training? ...................9
2.1 About the Contents of this Book...............................................9
3 Essential Requirements before Carrying out
Circuit Training ..................................................................11
3.1 Theoretical Background.............................................................11
3.2 The Load Intervals........................................................................12
3.3 Structure of the Lesson...............................................................12
3.4 The Trainer ....................................................................................14
3.5 The Participants............................................................................14
3.6. The Room and the Equipment.................................................15
3.7 Music................................................................................................18
4 Suggested Exercises ..........................................................19
Focus on Trunk Muscles..........................................................................22
Focus on Shoulder, Arm and Pectoral Muscles ...............................48
Focus on Posterior and Leg Muscles...................................................72
Focus on Endurance.................................................................................96
Focus on Co-ordination and Play ......................................................120
5 Sample Lessons................................................................137
5.1 Strength and Endurance Circuit...........................................139
5.2 Circuit Training for Beginners ...............................................141
5.3 Advanced Circuit Training......................................................143
5.4 Maximal Strength Circuit........................................................145
5.5 Endurance Circuit......................................................................147
5.6 Power Circuit...............................................................................149
5.7 Partner Circuit.............................................................................151
5.8. Circuit Training and Step-Aerobics......................................153
5.9 Circuit Training as Part of Spine Gymnastics...................155
5.10 Circuit Training for “Older” People......................................157
5.11 Playful Circuit Training............................................................159
5.12 Skiing Gymnastics Circuit .......................................................161
5.13 Kick and Box Circuit .................................................................163
6 That Took Some Doing! ..................................................164
5