Fitness
Circuit Training for Football/Soccer
By Carlomagno Canta, CSCS; Photography by Bahaghari MFI
Circuit training is a training method where you divide your training into stations. Instead of finishing all of your set of an exercise before moving on to the next exercise, you will do a set of every exercise in your program and after doing one of each will constitute a circuit.
The problem is weight resistance training has been frowned upon by some athletes because they fell that it makes them slow and limber. The problem is not resistance training but lazy and ill-informed coaches designing their program. They just let their athletes go on circuit training comprised of every machine in the gym. No wonder the athletes digress doing circuit strength training. Machine = seated exercise and fixed pattern.
The program
The program will comprise of full-body routines, compound exercise and freeweights.
| Exercise |
Rep |
Load |
Rest between exercise |
| Deadlift |
as many as you can in 20sec |
70-80% of 5 rm |
30 sec |
| Power cleans |
as many as you can in 20sec |
70-80% of 5rm |
30sec |
| Jumping Squat |
as many as you can in 20sec |
10% of max squat |
30sec |
| Step ups |
as many as you can in 20sec |
10% of max squat |
30sec |
| Lateral under-overs |
as many as you can in 20sec |
Bodyweight |
30sec |
About the authors
Carlomagno Canta is a Certified Strength and Conditioning Specialist (CSCS) by the internationally renowned Colorado based National Strength and Conditioning Association (NSCA) and has handled the strength and conditioning program of three Universal Reality Combat Championship (URCC) champions, Alvin Aguilar, SEAG gold medalist, Marcus Valda, and the RP Softball Team, 2004 bronze medalist in the World Cup in New Zealand. He is also Men's Health Philippines' Fitness advisor.
Sixto Carlos is a 15-year veteran in Arnis and has thought the US and Philippine Marines, US Rangers, and various martial artist about stick and knife-fighting.
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Men's Health Philippines - November 2005 Issue
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