PAC Training

A good conditioning circuit for beginners.

Complete the following 5 exercises for the prescribed time (in brackets) in circuit fashion:
1. Body weight squats (1 min),
2. Press-ups (1 min),
3. Side Plank (30 s each side),
4. Hip Raises (30 s each leg),
5. Squat Thrusts (1 min).

Rest for 1 min after completing each circuit. Complete the circuit 5 times in total. Do your best to exercise for the entire minute on each exercise. If you cannot do this, then exercise for 25 s, rest for 10 s, then continue the same exercise for a further 25 s - taking you to the end of the minute.

Perform 10 repetitions on the following exercises, in sequence. 10 reps once on all exercises is classed as 1 set. Rest for 2 minutes, then start again. Repeat this classic style circuit 3 times.

Press-Ups,
Body weight lunge,
Hyperextensions,
Body weight chair dips,
Body weight step ups,
Slow hinge sit ups.

Perform 12 repetitions on the following exercises, doing 1 set on each exercise right through. Rest for 2 minutes, then start again. Repeat this classic style circuit 3 times

Press-ups,
Body weight lunge,
Slow hinge sit ups,
Body weight chair dips,
Body weight step ups,
Boxer sit ups.

Perform each of these exercises maximally circuit style and rest for at least 5 minutes before starting each subsequent set. Press-ups, Single leg sprints, Boxer sit ups, Body weight chair dips, Squat thrusts, Single leg sprints Perform each exercise once per circuit. 6 exercises is 1 set. Complete 6 sets. This should take no longer than 40 minutes.

A great conditioning circuit for intermediate to advanced athletes and is to be done on a track, pitch, or wide open space where you can pace out running distances.
Complete the following two exercises for the prescribed reps (in brackets) in circuit fashion.

Set1: 1. Jump Squats (10 reps), 2. Press-ups (10 reps). Repeat this sequence for 4 total circuits, completing the whole thing as quickly as you can. Then take 2 mins rest.
Set2: Run as far as possible in 30s. Rest for 60s. Run as far as possible in 45s, Rest for 90s. Run as far as possible in 60s. Rest for 3 mins.
Set3: Repeat set 1.
Set4: Repeat set 2.

You need to be really warm for this circuit. Your job is to get as close to the performances you made in set 1 and 2, in sets 3 and 4. If you achieve equal or better performances in the second half of the session, don't be too pleased. You simply didn't work hard enough in the early circuit.

A great conditioning circuit for intermediate to advanced athletes and is to be done on a track, pitch, or wide open space where you can pace out running distances: Set1: Place 4 cones down, one each at the following distances from a start line - 5 m, 10 m, 15 m and 20 m. Perform a 100 m shuttle, that is, shuttle out to 5 m and back, out to 10 m and back, out to 15 m and back and finally, out to 20 m and back. As soon as you finish the shuttle, do 15 press-ups and 15 sit-ups. Rest for 45 s, then repeat the sequence. Do the shuttle, press-ups and sit-ups together for 3 complete circuits. Then take 2 mins rest. Set2: Complete 30 burpees as quickly as you can. Rest 90 s. Set3: Repeat set 1.

An advanced circuit for athletes wanting to work on Lactate Tolerance.

Complete 50 pull-ups, 120 Press-ups and 220 body weight squats in as short a time as possible. You can complete the reps in any order, and stop and start as you wish on each of the exercises, but you must complete the totals shown for each of the three exercises before the watch stops.

This session needs a thorough warm-up before you start. Record your time for future reference.

An advanced circuit for athletes wanting to work on Lactate Tolerance.

Complete as many reps as possible of Body weight squats, Press-ups and boxer sit-ups as you can in a total of 12 mins. You can do the exercises in any order you wish and do as few or as many reps per set as you wish. Just keep track of the reps that you make in each exercise, and form a grand total at the end. Keep you records for future reference.

This is a medicine ball ciruit.
Perform the prescribed reps on each pair of exercises.

Vertical Throw followed by Knee Drive 4*15 reps,
Rotation to wall standing followed by Over head throw 4*15 reps
Kick/return followed by caber 4*15 reps

Rest for either 1 minute or while your partner works. As with all circuits make sure you are well warmed up before beginning.

This is a partner based circuit. You simply take it in turns to set the pace and mirror the rhythm of the person you are working with.

Start with exercise 1 you lead (continue to lead on odd numbers), which means they'll lead on exercise 2 etc. On the second set change who starts leading on the first set (you change to evens) Follow the sets and reps prescribed in the session.

Press ups - 4 x 30 seconds
Body weight chair dips - 4 x 30 seconds
Simultaneous dumbbell press - 4 x 30 seconds
Body weight lunge - 4 x 30 seconds
Body weight step ups - 4 x 30 seconds
Body weight squats - 4 x 30 seconds
Slow hinge sit ups - 4 x 30 seconds
Hyperextensions - 4 x 30 seconds