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FITNESS TRAINING

At Eagles Survival Training we run regular boot-camps and run a multitude of different types of training. Weight training, circuit training, cross-fit, TRX Strap training, Body Weight Workouts, Medicine Ball Workouts and Military style assault course setups, boxer-size and self defence classes

CIRCUIT TRAINING

Circuit Training, begins with dynamic stretching and running to warm up followed by a wide variety of low to high intensity  cross fit workouts with rest periods including… lifting weights and in many of our routines rocks and other objects related to the outdoors,  tree trunks and ropes and your own body weight etc.. Strap/ Suspension training, Pushups, Sit ups, Jump Training, Burpees etc…

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Our circuits work each section of the body individually. Activities include:

 

Upper-body

  • Squat ups

  • Bench dips

  • Back extensions

  • Medicine ball chest pass

  • Bench lift

  • Inclined press up

 

Core & trunk

  • Sit ups (lower abdominal)

  • Stomach crunch (upper abdominal)

  • Back extension chest raise

 

Lower-body

  • Squat jumps

  • Compass jumps

  • Astride jumps

  • Step ups

  • Shuttle runs

  • Hopping shuttles

  • Bench squat

 

Total-body

  • Burpees

  • Treadmills

  • Squat thrusts

  • Skipping

  • Jogging

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Effects of circuit training:

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Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.

Morgan and Anderson claim:

“Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises,this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness. Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity.”

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One advantage is that reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.

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