The Secret to creating effective and time efficient sports performance programs

In most sports training programs today I see the same thing over and over again. It's usually athletes putting hours in the gym much like everybody else. Unfortunately it's an ineffective approach. Why? Well, because most athletes are using the same training methods as the average Joe or Jane. It starts with most likely the typical bench press (especially if you are a high school teenager). You know you lay back on the bench press and crank out a set of 10 reps or whatever, then you spot your buddy, and then you both sit down and BS for a few minutes and then repeat. You then do this for different exercises over the course of your workout. A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set forma or what I call circuit training. Here you'll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:




1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)




2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)




3.) Circuits: Alternate between four or more different exercises




Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let's examine the Optimal Performance's typical Olympic lifting circuit; You will alternate between the Olympic lift, then immediately go and perform an individual corrective exercise, followed by a corrective stretch (90% of the time it is a Hip flexor stretch - all athletes need some flexibility work here). Here is an example;




Exercise#1- DB Snatch




Exercise#2 - Single Leg Bridge/or corrective exercise




Exercise#3 - Active Isolated Hip Flexor stretch




Basically, in the same 10 - 15 minutes that it usually takes most athletes to get through their bench press routine, utilizing the Optimal Performance training system you will complete 3 times the amount of work. Now imagine repeating my above example for you entire workout. What kind of results do you think you could get? To recap, the key to creating the optimal athletic development program is to utilize circuit training. This system is so effective because it allows you to accumulate a high volume of total body work in the shortest amount of time possible.






Copyright (c) 2008 Optimal Performance

Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center, a Sports training facility located in Rockland County NY. He specializes in Athletic performance training for athlete ranging from the pee-wee to the professional. To learn mor about Jason and Optimal Performance visit http://www.rocklandsportstraining.com

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