Triple Threat Bodyweight Circuit
You would perform these TTBWC just like any other circuit. What you do is go from movement to movement with NO rest in between each and after you complete the third movement of the circuit, you would then rest for 90-120 secs and repeat for around 3-5 sets.
In terms of using these within a training program, you can choose to put one TTBWC into your workout blended in with other weighted and non-weighted modalities or you can choose to have 2-3 different TTBWC’s within one workout itself.
Usually for me, I hit a heavy barbell lift or power based Olympic lift first, then go into a TTBWC second. Also, I typically only use one TTBWC within my workouts to keep the skill and power work within them more focused.
Here’s the different ways I’ve put together these circuits for the best results:
Basic Set Up:
1A) POWER / SPEED Based Movement x 3-5 Reps OR 1 ALL Out Effort (Sprint)
2A) SKILL Movement x 2-6 reps – QUALITY – use a movement that requires a lot of skill on your part
3A) STRENGTH / ENDURANCE Movement x10-submax – bust out the reps here, do a movement that your good at
Triple Threat Bodyweight Circuit A
1A) Max Effort Box Jump x 3
1B) Pistol Squat x 6 / Leg
1C) Handstand Push Up x Submax
Triple Threat Bodyweight Circuit B
1A) Max Effort Broad Jump x 5
1B) Ring Handstand Push Up x 5
1C) Chest To Bar Pull Ups x submax
Triple Threat Bodyweight Circuit C
1A) 50 yard Sprint
1B) Single Arm Push Up x 5 / arm
1C) Rope Climbs x submax
Triple Threat Bodyweight Circuit D
1A) Single Leg Box Jump x 3 / leg
1B) Single Arm Pull Up Variation x 3-5 / arm
1C) Dips x submax
Triple Threat Bodyweight Circuit E
1A) Max Effort Lateral Hurdle Jump x 3
1B) Strict Muscle Up x 5
1C) Recline Ring Rows x submax
Bottom Line – These types of circuits will help you build up more strength, power, and overall bodyweight conditioning. They truly are a triple threat!
Contributor Information:
Travis Stoetzel is a certified strength and conditioning coach who owns and operates The Forged Athlete Gym in Omaha NE. He uses a blend of unconventional training methods via sandbags, kettlebells, and bodyweight mixed with in traditional barbel and dumbell training to help improve athletic performance and physique enhancement.
Travis is the co creator of Hardcore Finishers
Get 31 Hardcore Finishers by clicking here
http://georgettepann.com/BCFinishers
