Our collaborator Victory Endurance through Rodrigo Gavela tells us what the power circuit consists of.
His name is due to the Oberon Corridor School XXI of Madrid, as it is an adaptation to the possibilities of the amateur runners of the school and its covered facilities.
The latter is important, since these circuits are usually done at the beginning of each season, which, moreover, is usually in the fall, the rainiest season.
The oberon circuit consists of 1 km with 9 exercises interspersed each 100 ms. It begins and ends with 100 ms running at an intense pace.
The 9 exercises to be performed are the ones I describe below:
|100 ms +||10 arms bottoms.|
|100 ms +||Multisheets in the site (20 to the lame leg: 10 with each leg, 10 to feet together and 10 opening and closing).|
|100 ms +||20 Abdominals|
|100 ms +||10 Jumps with the knees to the chest|
|100 ms +||10 Lumbar (raising only the trunk about 30º).|
|100 ms +||20 Squats complete.|
|100 ms +||10 Arms bottoms|
|100 ms +||20 Abdominals.|
|100 ms +||5 Jumps in four times: 1 bending over, 2 position back of arms, 3 pick up knees chest, and 4 vertical jump.|
More information http://www.victoryendurance.com