Circuit Training by John Josephs, MS
Filed under: Strength Training
Circuit Training (CT) is a great method for adding variety and while developing fitness to your strength training plan. The general idea is to use several work stations in a series to perform exercises targeting all muscle groups in one workout. Beginning athletes should use several (6-10) exercises and repeat the circuit 2-3 times. More experienced athletes can reduce the number of exercises (4-6) and repeat the circuit 3-5 times at a higher level of intensity. All exercises should follow the set and repetition requirements consistent with your periodization plan.
Total body workout sessions during this phase can adapt muscles and connective tissue to cope with heavier loads in future workouts. In addition, muscle imbalances can be addressed to prevent faulty movement patterns and musculoskeletal injuries. Rest intervals between exercises should be 60-90 seconds and 2 to 3 minutes between circuits.
Each work station should target different muscle groups which will facilitate recovery as the athlete proceeds through the circuit. Sport-specific prime movers should be included in circuit training. Stations should be set up to use a variety of exercising equipment including exercise balls, dumbbells, pulley devices, elastic bands and cords, free weights and strength training machines. One or two exercises from each muscle group can be selected to create your circuit. Rotating these exercises will help you enjoy your workouts and also you will benefit by using different muscles in the process.
EXAMPLE:
Circuit A Circuit B (Sport-Specific)
1.) Overhead Shoulder Press 1.) Dead Lifts
2.) Cable Pullover on Ball 2.) Crunches on Ball
3.) Back Extensions 3.) Floor Lunges
4.) Front Plank 4.) Supine Leg Curls on Ball
5.) Squats 5.) Back Extensions
6.) Cable Wood Chop
7.) Dumbbell Flies on Ball
8.) Suma Squats
