PAC Training

A good circuit for working on power.

Complete the following four exercises for the prescribed reps (in brackets) in circuit fashion.
1. Jump Squats (6 reps)
2. Clap press-ups (4 reps)
3. Boxer Sit-ups (8 reps)
4. Squat thrusts (8 reps).

Perform a set of each of the four exercises, one after another with no rest. When you've finished the 8 reps on squat thrusts rest 60 s before starting again with 6 reps of jump squats. Complete 8 circuits in total.

For this circuit to be affective for you, you must be throughly warm before you start, and you must try as hard as possible on every rep of every set.

A strength-oriented circuit for intermediate to advanced athletes.

Complete the following three exercises for the prescribed reps (in brackets) in circuit fashion.
1. Single-leg Body weight squat (6 reps each leg) ,
2. Resisted press-ups (5 reps, partner providing resistance),
3. Resisted Front Plank (duration of 10 s, partner providing resistance).

Perform a set of each of the 3 exercises, one after another with no rest. When you've finished the 10 s hold on the Resisted Front Plank, rest 60 s before starting again with 6 reps on each leg of single-leg Body weight squats. Complete 8 circuits in total. For this circuit to be affective for you, you must be throughly warm before you start, and you must try as hard as possible on every rep of every set.

This is a great upper body workout which will develop strength in the shoulder, arms and chest.

Start by performing 10 reps in the first exercise, followed by 10 reps in the second exercise. Continue until you have completed each exercise once.
Incline Curls
Reverse bench flies,
Bent over lateral raises,
Simultaneous dumbbell press

This is 1 set. After 1 minute of rest, repeat - this is set 2; continue in this pattern until all sets are complete. Do 3 sets