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I mentioned several years ago that a weight training program should be changed every 2 years. The same applies for circuit training, but to a lesser degree.
I believe circuit training has its place in a Track and Field program (or any sport for that matter), from the youth level up to the Elite level. The volumes and recovery will change, and where & when it fits in the annual plan will vary.
Ultimately, it’s the best replacement workout when you can’t get to a track for a running workout.
If you want to skip the science and benefits, scroll down below for the actual workouts.
We do Circuits for a variety of reasons:
- mental toughness (duh!)
- weather permitting, when you have no choice but to do an indoor workout
- allows “injured” athletes to workout, as long as the exercises don’t affect the injury!
- ability for lactate tolerance
- better recovery between rounds by removing lactic ace
- weight loss by EPOC (exercise post-oxygen consumption)
- possibly boost both testosterone and growth hormone levels naturally (more research is need to prove this)
- equivalent to using extensive tempo throughout the year, without trashing the legs, or the CNS (central nervous system) as seen in speed workouts
- great for strength endurance, though circuit training routines are not necessarily “power” driven even though we do squat jumps or med ball throws. To me, “power” is defined as high speeds of movement and high power outputs, and a fatiguing body will not have the same amounts in multiple continuous reps. You must maintain high levels of fine motor control throughout.
Best Device for Circuit Training
Of course, any clock with a second hand and a coach with a whistle or bell to signal the time will work.
I personally use the GymBoss, because they are inexpensive enough to give one to each team member for under $20 USD. The original one works great, but I was getting tired of always re-programming the time and rest intervals for different workouts. Luckily, they came out with the new miniMax Gymboss which allows you to store up to 20 multiple workouts. So now I can store my favourite workouts without changing them every workout.
Circuit Training Workouts
We do a staple of 4 circuits, but vary them according to facilities, runner’s injury, and time of the season. All the routines alternate body parts, usually a (1) Leg exercise, a (2) Ab/Core exercise and (3) Upper body exercise. The varieties are endless, but here are some sample exercises:
- Legs: squats, and/or squat jumps
- Ab/core: crunches or situps, anything with a medicine ball
- Upper body: pushups, and any exercise with light barbells or dumbbells, even a “light” kettlebell if you can keep technique to perfection.
So there they are, in increasing order of difficulty:
1. Tabata Protocol Four Minute Workout
Tabata Protocol: 20 seconds on, 10 seconds off for 8 reps, ending 4 minutes. Do 3 sets. So four minutes is really a misnomer, It’s actually 12 minutes.
- 20 sec squats
- 20 sec ab crunches
- 20 sec pushups
- 20 sec squats or lunges
- 20 sec ab crunches (modified)
- 20 sec pushups or chinups
- 20 sec squats or burpees
- 20 sec ab crunches or other core
- (optional) 20 sec upper body exercise (to make this 4.5 minutes)
2. 18 X 90 sec Fixed Reps (31.5 Minutes)
Basically, the faster you do them, the more time in your recovery
This is about 45 seconds of fixed repetitions every 90 seconds, alternating the 3 main body parts, 3×90 sec X 6 sets, ending at 31.5 minutes. The reason for this workout is some people prefer to count, rather than wait for a bell or beeper. And it rewards them with more recovery the faster you go. Of course, you can modify this to be a fixed 45 seconds on, 45 seconds rest too.
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SET NUMBER
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ABS
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LEGS
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UPPER BODY
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1
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60 crunches
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50 squats
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40 push ups
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2
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60 cross crunches
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40 lunges
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15 chin ups*
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3
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60 med ball twist
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25 squat jumps
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40 dips on bench
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4
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60 crunches
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50 squats
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40 push ups
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5
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60 cross crunches
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40 lunges
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15 chin ups*
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6
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60 med ball twist
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25 squat jumps
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40 dips on bench
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7
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60 crunches
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50 squats
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40 push ups
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Every station is 90 seconds. A bell or buzzer should go off every 90 seconds so if you complete one station in 40 sec, you get 50 sec rest before the next station begins. The faster you go, the more recovery you get.
3. 15 X 1 Minute On, 1 Minute Rest
As stated, this is a 1 minute (fixed time) on, one minute off, 3X1 min X 5 sets, ending at 30 min. The “3” is alternating body parts as the other exercises: legs, abs/core and upper body.
This is a bit more intense, because who can do a full minute of one continuous exercise?
Also, I’m not a big fan of this because I like to keep my high intensity reps at 40 seconds.
For this particular workout, I shorten the 1 min rest over the season by 5 seconds every few workouts. This is easy to do with the GymBoss.
4. The Ultimate Killer Circuit Workout
This one hurts. So good.
The circuit training routine is about 2.5 minutes of non stop alternating repetitions every 5 min, doing 6 sets total, ending at 30 minutes. You may want to start at 4 sets at first, then 5 sets, then finally 6 sets.
Workout A:
There is no rest between the exercises. If you can do the entire set, non-stop, under 2.5 minutes, then increase the reps to 25:
- Step Ups (20 each leg)
- Push Ups (20)
- Chin-to-knees modified sit-up (20)
- Superset: Military Press, Upright Row, Bicep Curl (10 reps each, 30 total)
- Crunches (20)
- Chin-ups (10)
- Straddle jump with medicine ball (20)
Workout B:
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Legs
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Upper Body
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Core/Abs
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20 Steps Ups each leg
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15 Push ups
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40 crunches
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20 Squats
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8 bicep curl/8 upright row
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20 V-ups
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20 Straddle jumps
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10 chin-ups
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30 side-to-side w/med ball
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Conclusion?
If you can’t get in better shape or conditioning after doing these for 6 weeks twice a week, then something is wrong.
Jimson Lee
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