Integrated Circuit Training isn’t new – boxers and martial artists have been using it for years but it’s now becoming more popular as a training method in other sports. In this article we’ll explain what it is and why it will benefit you and we’ll also provide you with some sample workouts to get you started.
In most field sports such as rugby, hockey or Gaelic football, the majority of the energy for activity is produced using the lactic acid system. The lactic acid system is anaerobic in nature i.e. it requires no oxygen and describes how carbohydrate, in the form of muscle glycogen, is broken down to form a chemical called ATP which powers all of our muscular contractions. Because the intensity of field sports is so high, the ATP is quickly used up and the by product, lactic acid, makes our muscles burn, forcing us to slow down and stop. In addition to needing a high degree of anaerobic fitness, muscular endurance (the ability of a muscle or muscle group to keep working for extended periods of time) is another physical trait that needs to be developed to enhance playing performance. Integrated Circuit Training (ICT) is a sports specific training method which challenges both the anaerobic energy pathways and improves muscular endurance simultaneously which will have a tremendous carry over to sports performance.
For many sports people, long slow distance training (LSD for short) makes up the bulk of their conditioning training which is fine if all you ever want to do is run long distances slowly (!) but if you are involved in start/stop sports where the pace is fast and furious then LSD training is not the best use of your valuable time. Whilst LSD will improve your aerobic fitness, most team sports rely heavily on anaerobic fitness so once you have developed a base of aerobic fitness it’s time to increase the intensity of your workouts and challenge your anaerobic system.
In order if intensity, there are a number of training methods you can use to improve your fitness and it’s worth making sure you have progressed through these levels of intensity before jumping in at the deep end.
1) Long Slow Distance Training (LSD)
2) Fartlek Training (meaning speed play)
3) Fast Continuous Running (FCR)
4) Interval Training
5) Integrated Circuit Training (ICT)
If you currently mainly do LSD type training, spend some time over the next few weeks gradually increasing the intensity of your workouts until you feel you are ready to try the workouts detailed below
Integrated Circuit Training is a combination of common training methods into uncommonly demanding workouts and provides a challenge to both the anaerobic energy system and muscular endurance. ICT workouts should by definition be relatively short – some are as short as 10-12 minutes, but generally 30 minutes or less is plenty long enough. In exercise you can work hard, or you can work long but you can’t work hard AND long. ICT sticks to this principle. Don’t let the abbreviated nature of these workouts deceive you though – the idea is to work against the clock and treat each workout as a race – only by working as hard as possible will you truly increase your high-end fitness which will be invaluable on the sports field.
In part 2, well provide you with 5 workouts that will kick you butt into shape!
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