Plyometric Adaptation Circuit

This circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics. It is also a very useful tool to use in lower extremity injury rehabilitation to rebuild work capacity in preparation for a returning to running.

Before progressing to more run-specific strength and plyometric exercises, an athlete should be able to perform five full leg circuits without stopping.

The key to the effectiveness of the circuit is the speed of the repetitions. The goal is one rep per second. This fast eccentric work may result in soreness ( Soreness is not the goal, that is the feedback that you have executed the reps at proper tempo). It is best to do some light strides and hip mobility drills after the Leg Circuit to stretch out.

One rep per second is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises, it should be as close as possible to that rate. In the squat, you should break parallel. The lunge length should be as long as the athlete’s leg. The step-up is an alternating step up on a low box – 14 inches.

Important: Before doing a workout like this you must be able to do the individual exercises slowly, with excellent technique and full control from the core. Any weaknesses in the exercises will be accentuated by the quick speed and high number of repetitions.

The circuit

Bodyweight Squat 20 Reps

Lunge 10 Reps Each Leg

Step-up 10 Reps Each Leg

Jump Squat 10 Reps

Leg Circuit Progression – Twice a week Mon/Thu or Tue/Sat. The eventual goal is to go through the circuits continuously without a rest.

Progression for weak training base

Week # 1: 3 circuits with 30 seconds rest between exercises and 1 min rest between circuits

Bodyweight Squat 10 Reps

Lunge 5 Reps Each Leg

Step-up 5 Reps Each Leg

Jump Squat 5 Reps

Week # 2: 5 circuits with 30 seconds rest between exercises and 1 min rest between circuits

Bodyweight Squat 10 Reps

Lunge 5 Reps Each Leg

Step-up 5 Reps Each Leg

Jump Squat 5 Reps

Week # 3: 3 circuits with no rest between exercises and 1 min rest between circuits

Bodyweight Squat 10 Reps

Lunge 5 Reps Each Leg

Step-up 5 Reps Each Leg

Jump Squat 5 Reps

Week # 4: 5 circuits with no rest between exercises and 1 min rest between circuits

Bodyweight Squat 10 Reps

Lunge 5 Reps Each Leg

Step-up 5 Reps Each Leg

Jump Squat 5 Reps

Week # 5: Session One – 5 circuits with 30 seconds rest between exercises and 1 min rest between circuits

Week # 5: Session Two – 5 circuits with no rest between exercises and 1 min rest between circuits

Bodyweight Squat 15 Reps

Lunge 8 Reps Each Leg

Step-up 8 Reps Each Leg

Jump Squat 8 Reps

Week # 6: Session One – 5 circuits with 30 seconds rest between exercises and 1 min rest between circuits

Week # 6: Session Two – 5 circuits with no rest between exercises and 1 min rest between circuits

Bodyweight Squat 20 Reps

Lunge 10 Reps Each Leg

Step-up 10 Reps Each Leg

Jump Squat 10 Reps

Progression for athlete with good training case

The total volume in reps for each workout is in parenthesis.

Week 1 – 3 circuits with 45 Sec between exercises 3 Min between circuits (210)

Weeks 2 – 4 circuits with 45 Sec between exercises 2 Min between circuits (280)

Weeks 3 – 5 circuits with 30 Sec between exercises 90 Sec between circuits (350)

Weeks 4 – 5 circuits with 30 Sec between exercises 60 Sec between circuits (350)

Week 5 – 5 circuits with 30 Sec between exercises, No rest between circuits (350)

Week 6 – 5 circuits with no rest between exercises or between circuits (350)

Reference: The Gambetta Leg Circuit

Add Comment

Your email address will not be published. Required fields are marked *