Circular training method: description, characteristics, application features

The circular training method provides the development of important and indispensable skills in a modern lifestyle. In addition, this exercise system improves muscle tone, motility, endurance, physical activity, strength and dexterity.

History of origin and development

Initially, circular training was created in England as an innovation in physical education. It was developed by R. Morgan and G. Adamson in 1952-1958. A set of exercises involved the involvement of four major muscle groups. The methodology was proposed to be used for training schoolchildren and students, however, it became popular among athletes.

In the Soviet Union, the circular method of training began to be practiced in 1955 in order to increase motor density during physical exercises.

The new approach used in the training of professional athletes of various orientations has established itself as one of the most effective in increasing the degree of physical fitness. The introduction of such a set of exercises allows you to integrate general training into a special one.

General concept

The circular training method is a series of exercises that are performed a certain number of times in a strict order. The lesson is carried out according to the given movements, and they are performed at the indicated time interval.

As a rule, these are technically simple elements that differ in acyclic structure. Due to the ease of execution, they are repeated many times. In turn, the exercises themselves are distributed according to a pre-created scheme, providing a gradual load on all muscle groups and internal organs.

Thanks to this method of alternating work and leisure, you can significantly increase the increase in physical capabilities of the whole organism.

Complex Properties

There are several features of the method of circular training:

1. In shape. This is a specially designed system for performing exercises in a continuous way.
2. Within the meaning of. This is a combination of training programs aimed at the formation of physical qualities.
3. In fact. This is a physical exercise program that includes a set of strictly defined task execution methods.

To perform physical exercises, trainees are divided into groups. Each of them is placed on an individual site where sports equipment and necessary equipment are prepared in advance. It is desirable that each group consist of an even number of people, then they will be able to complete tasks in pairs.

According to the recommendations of specialists, the complex of the circular training method should consist of 10-12 exercises. If this is a special focus, 6-8 is enough. The average time to complete each element is 30-40 seconds, and the same is the interval for rest. All exercises take about 10-15 minutes.

An important point is the dosing of the load. From the first lesson, the goal for trained people is to complete the maximum possible number of repetitions over a certain period of time. Load monitoring is determined at intervals by measuring the heart rate. Based on the indicators, an individual load for each person is selected.

What do exercises (complexes) give?

Subsequently, improving their own indicators, the number of exercises is increased or the time for their execution is reduced. The grouping is carried out in accordance with the physical preparation of people. The transition to the next stage should not be more intensive than the previous one, where maximum efforts were expended. Exercises at each site and the method of their execution together form a complex that makes it possible to solve the problems of developing physical qualities by the method of circular training.

This method combines movements that develop flexibility and endurance:

1. Power elements develop appropriate capabilities, which are manifested in the performance of static or dynamic movements with weight.
2. The symbiosis of power with high-speed movements makes it possible to quickly perform exercises, overcoming the influence of external forces.
3. Elements that contribute to the development of endurance, are taught to overcome fatigue and fatigue, while continuing to fulfill the task.
4. Circular training on the development of flexibility gradually contributes to the execution of movements with greater amplitude.

To achieve the best result, it is important to develop a set of exercises for the formation of certain physical qualities. Each training process can be assigned to the development of one characteristic.

Traditionally, the method of circular training is used for the integrated development of all physical qualities at the same time. There are such varieties:

1. Continuous-flow method.
2. Flow-interval method.
3. Intensive interval method.

Next, we consider them in more detail.

Continuous Flow Method

It aims to build stamina. What is the circular training method for this technology? It is performed continuously, without intervals or with a minimum rest break. Depending on the number of sections being worked out, the elements are executed in a circle several times. The advantage of the method is a phased increase in personal load by increasing the power of work and the number of exercises in each circle.

This complex can be implemented in one of three options:

1. All exercises are performed without pauses between the transitions from one worked out area to another and circles. After determining the elements that will be used, and testing, during which the maximum possible number of repetitions for a particular person will be revealed in accordance with his capabilities, the trainee receives an individual load, double the results. Elements in each section are performed freely, without time frames. A further increase in load is due to an increase in repetitions of 1-2 in each section or by replacing with more complex movements.
2. Exercises are performed without pauses, but for a certain period of time. After passing a given complex in each section, the duration of the training is calculated. The result is multiplied by the number of approaches, the result will be the target time. The complexity of the complex is carried out by moving to a more complex level of elements.
3. A set of exercises is carried out without intervals, with a standard number of repetitions and a certain time. The number of laps may vary. Upon completion of learning the exercises, a circular training is performed with an equal period of time for each movement and a break for rest. Dosage and lead time remain standard, with the number of laps increasing. This option is very important for the second part of the lesson, because the execution time is standardized.

This method of circular training is used to study from 10 to 15 sites, depending on the availability of the necessary sports equipment.

Flow interval

Circular training in this way with a strictly defined rest time is performed with short breaks not only between the elements, but also between the circles. This method of circular training is characterized by the fact that the passage of two or three circles in the first part of the class contributes to the development of such qualities as endurance, speed, strength. At the same time, the respiratory and cardiovascular system improves. This method has two options:

1. The first is based on this principle: 15 seconds per exercise in each section and a break of 30-45 seconds. Training is carried out with a personal dosage, while rest should correspond to the intensity of the exercises and the physical preparation of the person being trained. The more actively elements are performed, the more efficiently is the development of speed, strength and endurance. The use of this option should take place in accordance with clear rules for performing exercises at a moderate pace; it cannot be allowed to increase due to worse performance of movements.
2. The second option is based on a longer execution of exercises - 30 seconds each. and the same interval for rest. Working in this way, you need to pay attention to the selection of physical activity. The complex of exercises should include elements that are performed calmly and with maximum accuracy. Increasing complexity is carried out by increasing repetitions in each section and the number of circles.

Intensive Interval Method

This method is used to achieve a certain level of physical fitness by trained people. Using a circular training method according to the method of long continuous work allows you to significantly increase the strength, speed and endurance.

The complex is being implemented in one of two options:

1. For each exercise, 10-15 seconds are given with an interval for rest of 0.5-1.5 minutes. The increase in load is carried out by reducing the time spent on the execution of the element, the number of repetitions remains the same.
2. This option involves performing exercises without time limits, with the number of repetitions of 8-10 times, at a moderate pace. The interval for rest ranges from 0.5 to 3 minutes, the determining factor is physical activity. The complication of circular training is provided by increasing the intensity of the performed element. At the same time, the rest time remains constant. During the break, it is necessary to do breathing exercises and relax the muscles for quick recovery and preparation of the body for the next approach.

The peculiarity of the organizational process is the arrangement of the trainees so that while one pair of people performed the elements, the others rested.

Rule system

As already mentioned, the use of the circular method in sports training is based on the constant cyclic repetition of a set of physical exercises for a limited period of time. It is important to note that these classes are subject to a set of rules, due to which the effectiveness is significantly increased:

1. The passage of the circle can be considered completed only after all exercises are completed in a certain sequence.
2. The rest period must be respected in accordance with the method used.
3. After completing the full cycle of exercises and before starting a new circle, rest for at least 2-3 minutes. The exact respite time depends on the number of completed items.
4. The repetition of each exercise in each area should be carried out at least 10 times. With an increase in the complexity of the training process, the number of repetitions increases to 30.
5. Training should be conducted with the passage of at least three circles of exercises.
6. The application of a certain approach directly depends on the age of the trainee, the goals set and the level of training.
7. Classes for this method can be implemented in several single or combined options.

A set of exercises using the circular training method

You can use this combination of balanced elements to accomplish:

• Squat with toes. Standing, back straight, feet shoulder-width apart, arms down. Inhale, crouch down to an angle of 90 degrees, arms stretch out in front of you. Exhale, stand up, rise on toes.
• Pushups. Emphasis on palms and toes. Inhale, bend your elbows, lightly touch the chest of the floor. Exhale, straighten your arms. Keep your body level.

• Lunge forward with your hands. Starting position - standing upright. Inhale, step forward, bending your knees. Exhale, hands with an effort to "push off" from the air, to return to its original position.
• Back push ups. Sitting on the bench, hands rest against its edge, move the pelvis forward beyond the seat. Inhale, sink to the floor, emphasis with straight legs on the heels. Exhale, straighten your arms.
• Twisting. Lying on his back, hands in the lock behind his head, knees bent. On the exhale, raise the body to the knees with twisting to the side. Exhale, fall to the floor.
• "The boat." Lie on your stomach, arms straightened above your head, legs together. At the same time, raise the body and straight legs, linger in this position for three to five seconds.
• "Strap". Perform a stance on the elbows and toes. Head, back, legs - on the same line. Hold for 30 seconds, repeat up to five times.

The training of physical qualities by the method of circular training is also effective psychologically, as it teaches you not to stop at the achieved level due to temporary difficulties.

Over time, the effectiveness of exercises decreases due to getting used to the load of its own weight. Next, you need to think about acquiring weights: barbells, dumbbells, removable weighting materials for limbs, horizontal bar, weights.

Methods of circular training in physical education lessons and their advantages

The use of this complex for the preparation of schoolchildren of different age groups has repeatedly proved its effectiveness. Its systematic use gives positive results after several trainings with the teacher. Pedagogical practice, based on the use of circular training as part of a physical education lesson, highlights a number of main advantages of the method:

1. The lesson is held in an interesting and active format for the child.
2. Proven performance in all age groups.
3. The method allows all students to study together and at the same time independently, with a minimum set of equipment.
4. A constant change of exercises allows you to use all muscle groups in one workout.
5. The lesson is characterized by high motor density.

Physical education teacher should thoroughly approach the use of the method of circular training in physical education lessons. It is recommended to regularly analyze the current level of preparedness of the class in general and each student individually.

Circular training adapts students to self-analysis in the formation and development of motor functions, to the development of the sequence of exercises, accustoms to organization, concentration and concentration in the performance of sports elements. An important point is the effectively used time allotted for classes. In the process of teaching a new exercise, certain physical skills are involved. For example, when developing power qualities, developing speed and endurance, the basis is created for the further improvement of motor skills.

In conclusion, it is worth noting that the method of circular training in physical education plays an important role and should be applied in all educational institutions. It can be alternated or combined with other ways to increase the level of power and speed capabilities of trainees.