"One Officer One Sport" Series 10
Basic muscular strength training
for distance running competition
A course on circuit training consisting of seven stations is listed below. Maintain each station of 30 seconds workout. Repeat three to five circuits in each training session.
| Station 1 Bench Dips: Sit on the edge of a bench or chair. Straighten your arms and lift your buttocks off the bench or chair. Slowly bend your arms, lower your body and slowly straighten your arms and push back up to the starting position. |
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| Station 2 Abdominal Crunch: Lie on your back with your knees bent. Slowly curl your head and shoulders a few inches from the floor. Pause for a moment and then slowly lower your head and shoulders back to the starting position. |
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| Station 3 Step-up: Step up by placing your right leg on top of the board/stair and pull yourself up through the heel of your right foot. When both feet are flat on the board/stair, step down with your right leg and then your left leg. After completing a set stepping up with your right leg, repeat the exercise and step up with your left leg. |
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| Station 4 Pull-up: Lie on your back and place your hands (palms facing away) wider than your shoulders on the bar and hang. Pull your body upward until your chin is above the bar. Lower your body to the starting position and repeat. |
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| Station 5 One-leg Raises: Kneel on a mat and place your hands on the floor. Slowly lift your left leg and right arm parallel to the floor. Pause for a moment and then slowly lower your leg and arm back to the floor. Rest for 30 seconds and then repeat the exercise with your other leg and hand. |
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| Station 6 Knees-up: High knees drill on spot. |
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| Station 7 Burpees: Facing the ground, rest your body on your hands and tip toes, and keep your back and legs perfectly straight. Then move to a crouching position and jump up. Repeat the exercise. |
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Mr Fung Wang-tak
IAAF (Level II Coach)(Distance Running & Race Walk)