Circuit Training 4b3r4z

Circuit Training Introduction 1. Circuit training has long been a popular form of conditioning both within the military and civilian physical training environments. Circuit training consists of performing a repeated series of exercises according to some form of workout schedule. Circuits may be designed to incorporate running to improve either the aerobic or the anaerobic energy pathways. The exercises are usually designed to focus on resistance training, but often include activities to develop other physical capacities. An example of this would be incorporating basketball skills in a circuit, which will assist in the development of the skills related to the game. 2. Circuit training was once touted as a procedure that could result in all manner of physical benefits, including muscular strength, power, and endurance, as well as flexibility, skill and aerobic endurance. Research has shown that some of these benefits were inaccurate and that more correctly it is the nature of exercises and how they are performed that governs the benefits that are derived from this form of training. In other words, when flexibility exercises are included in a circuit there is likely to be improvements in flexibility. Similarly, when power actions are included, power will likely be improved. 3. Circuit training has an inherent ability to provide excellent fitness gains in a relatively short period of time whilst allowing personnel to work either at there own pace or one that has been set by the instructor. The following pages will provide you with the most current circuit training methods available and is a culmination of extracts listing the guidelines, benefits and many characteristics particular to this form of physical training. Characteristics 4.

Circuit Training has the following characteristics: a.

It aims at the concurrent development of local muscular strength, endurance, and cardio-respiratory fitness (these are dependent on specific circuit design),

b.

It can be programmed to use progressive overloading, and/ or used as a monitoring device to assess fitness progress either for the instructor or the performer.

c.

It provides for large numbers of performers to be exercised at the same time, on the same activities, and is excellent for large groups when equipment is limited (free-standing activities can be used).

d.

Activities are designed so that they allow recovery from one activity whilst completing the next exercise (i.e. complete an arm and shoulder station followed by a trunk station). A total of 9-12 exercises should be programmed.

e.

Individuals or groups can be worked at a level which best suits them (i.e. a level which will produce the best training response as detailed by the instructor).

f.

A large variety of exercises can be programmed. Exercises should assist in achieving the overall aims and objective of the training session / s.

g.

A differing level of intensity can be programmed for varying gender and age groups.

Distinctive Features 5. The demand for progressive overloading, which involves increases in repetitions and / or weight used in the performance of individual exercises, produces the following distinctive features of circuit training: a.

The exercise allocation, number of repetitions, weight factor, and the role of progression all depend upon the capacity of the individual or group being trained,

b.

The exercises should be strenuous, but not too intense which could be to the detriment of the activity being performed, or may cause undue stress on the performer,

c.

The exercises must be simple to perform with no undue emphasis on a requirement for skill (unless a specific skill circuit is being designed),

d.

The exercises should be standardised in their method of performance, and

e.

The exercises should be aimed at both muscular and cardio development unless other specific aims and objectives are to be met.

Limitations 6. Circuit training is an ideal method of obtaining general fitness. It is not designed to replace the conventional methods of training for a soldier, airmen, or naval rating. There will always be special requirements, such as progressive resistance weight training for the development of strength, aerobic training for the distance runner or anaerobic training for speed development and endurance training to develop/maintain pack walking/battle fitness capabilities. Circuit training, however, can be complimentary to the development of all these areas. 7. While circuit training can be used effectively in a military PT programme, it cannot replace the conventional military PT session. This is because it is an ideal general conditioner that makes no allowance for either teaching or practising purposeful military physical skills, such as rope climbing, agility

skills, and confidence activities. Therefore circuit training can be used to supplement and add variety to a PT programme, but should not become the focal point of it. Training Levels 8. Progressive resistance weight training for the development of strength requires an individual to work at near maximum level of strength. For example, the performance of exercises not generally exceeding 3-5 repetitions after which the performer becomes muscularly fatigued and, therefore, requires a period of rest before recommencing the programme. This method of training is designed around strength development and has no real effect on the cardio-respiratory system of the body such as prolonged exercise requiring only minimal level of muscular strength. For example, distance running has an effect on the cardio-respiratory system but has little effect on the muscular system of the body. 9. The uniqueness of circuit training lies in its ability to exercise and develop both the cardio-respiratory and muscular systems concurrently. This is achieved by the performance of strength developing exercises at a prescribed sub-maximal level of strength. This enables the exercises to be performed in sustained sequence over an extended period of time (hence the cardio-respiratory effect). On the final lap of the circuit, with the progressive onset of fatigue, the prescribed sub-maximal repetition dose should be approximate to the maximum of which the individual is capable - this number can be worked out by using progressive overload for the numbers being prescribed. (This will provide a positive strength training effect). Design a Circuit 10. When deg a circuit, an instructor must consider the following factors: a.

The instructor must be thoroughly familiar with the exercises and what he / she intends to use them for (aims and objectives). This includes the safety parameters, their physiological function and their practical application to strength / muscular and postural development.

b.

The circuit is to be designed so that correct physiological training principles are applied. The following body groups should be exercised in the anatomical order prescribed below unless a specific circuit design is required to meet certain objectives e.g. overload circuit: (1)

Arm and shoulder exercises,

(2)

Trunk exercises,

(3)

Back exercises,

(4)

Abdominal (including upper and lower abdominal and oblique),

(5)

Leg and general exercises (i.e. burpee), and

(6)

Combined exercises (hybrid).

Safety 11. When deg any circuit, safety should always be of paramount importance. The safety points considered will of course be dependent on the actual location and design of the circuit. Listed below are a number of areas that should be considered prior to the conduct of a circuit training class: a.

Equipment should be safe and serviceable,

b.

The circuit lay out should ensure safe entry and exit points into and out of each station,

c.

A thorough brief and demonstration of exercises should be given,

d.

The circuit should cater for both genders and older (if applicable),

e.

Specific safety points pertinent to the circuit being conducted must be emphasised (e.g. No running in certain areas, no diving into the pool),

f.

Correct lifting and carrying techniques must be emphasised and coached continually, and

g.

Coaching of exercise performance should be continual.

Application 12. The instructor should also consider the following points concerning the application of circuit training: a.

Exercises should not exceed maximum repetitions (MR) of 25 to 30 with the work interval time for any exercise in an interval circuit not exceeding 1 minute. For this type of circuit the simplicity of the exercise must be considered i.e. the number and size of the muscle groups being exercised. And the resistance being used. Numbers or work times may be increased for more advanced groups, however the level of fatigue and performance of following exercises should be considered before setting high work numbers or performance times. Circuits with low numbers or work intervals will develop strength where as circuits with higher prescriptions will develop muscular endurance. This is covered in more detail later in the booklet.

b.

There should be no attempt to separate training for strength from local muscular endurance. Repetitions of less than 30 will have a positive effect on both muscular strength and endurance,

c.

Since it has been found in practice that circuit training produces gains in muscular endurance more readily than muscular strength. It is recommended that a proportion of the exercises included in a circuit have MR of less than 10 (a variety of the appropriate weight resistance’s should be made available to achieve this or exercises that are more difficult such as pull ups may be included),

d.

It is possible to bias a circuit in one direction or another, such as, muscular strength or endurance, upper or lower limb, however, unless a specific need exists, the instructor should aim at a circuit that is balanced,

e.

Where a circuit is designed to incorporate more than one person working to achieve the required numbers set (buddy or trio circuit) then it is important that the instructor designs the circuit ensuring that maximum activity is not effected due to more than one person working at a specific exercise. For a Buddy Circuit concurrent activity can be programmed where one person exercises whilst the other runs. In a trio circuit it may be designed so that it works in a sequence of work (exercise), rest, run; and

f.

Experience has shown that there is a minimum time of 15 minutes (not including the warm up) required for a training effect, and the duration should not exceed 40 minutes, as fatigue will begin to diminish performance.

Circuit Training Conditioning Variables 13. The conditioning variables that apply to circuit training are the same that applies to all training systems. Some of the methods of variation you can apply to achieve overload are as follows: a.

Increasing the repetitions per exercise,

b.

Increasing the resistance or difficulty of the exercise,

c.

Increasing the number (Volume) of exercises,

d.

Decreasing the target time of each circuit completed, and

e.

Decreasing the recovery times between exercises.

14. These variations can be applied in virtually any combination or individually to achieve the specific aim you are after (Within effective physiological guidelines).

TYPES OF CIRCUITS Introduction 15. There are many variations of circuits, which is only limited by an instructor’s imagination. When deg a circuit the principles that have been previously discussed should always be followed to ensure safety in exercise, and the maximum benefits will be gained from the activity being performed. Circuits should not only be limited to the gymnasium, appropriate outdoor settings and pool circuits have become very popular in the past few years which add variety to conditioning classes. Circuit formats, regardless of individual design are based and derived from the following two generic principles: a.

Fixed dose (Reps), and

b.

Time.

Fixed Dose 16. Fixed dose circuits are characterised by the number of repetitions prescribed, being pre-set by the instructor. The instructor will establish these prescriptions by one of or a combination of, one of the following means: a.

Individual Testing Method. The objective for this activity is for the performers to be tested to maximum at each activity. The testing procedure should be conducted having the individual perform the exercises in keeping with the circuit order. This form of testing can be used to give an indication of starting numbers for individuals new to circuit training or can be used as a measure for pre and post testing prior to and following a period of training. It is recommended that for test purposes the following principles be adopted: (1)

Exercises where the body weight is lifted off the deck such as pull ups and bar dips - record the maximum number achieved (no set time limit),

(2)

Specific target area (local muscular) exercises such as arm curls, sit ups, punch ups, - test for 30 seconds maximum; and

(3)

General endurance exercises such as step-ups, bench jumps, burpee, test for one minute maximum.

17. If an individual cannot perform for the entire testing time the actual number of repetitions completed is recorded. Testing is best carried out having the group working in pair’s i.e. one working, while the other is recovering and recording (alternate work relief bouts). The instructor should control each testing period with a stopwatch and whistle. The rest period between each should be minimal. The instructor therefore will have to “think” for the class, keeping a constant eye on performers and recorders. Obviously

long delays will give a false indication of C / R fitness and the resultant circuit will be too difficult. a.

Individual / Group Assessment. This method, while less scientific in its application, is certainly still based upon sound physiological / conditioning principles. The assessment of dosage is established by the instructor based on his / her experience in group exercise, depth of trade knowledge and the nature and experience of the group undergoing training. For example, If conducting a circuit for a group of personnel in the 35 – 45 years bracket then the dosage would more than likely be set at lower intensity levels than if applying a circuit to a group of infantry riflemen in the 18 – 25 years age group.

18. Some examples of fixed dose circuits are as follows: a.

Beginners Circuit. A beginner’s circuit can be devised based on the overall fitness of the group. The exercise reps, resistance’s and target time all being set by the instructor from the data gained during individual testing. Prescriptions for all reps are determined by establishing 2/3 of each result obtained from each exercise tested. Cards depicting the starting position and movement together with a description of the exercise can be used to advantage. This type of circuit would be targeted toward populations such as recruits, individuals who have poor levels of physical conditioning and / or older or very young population groups.

b.

Colour Circuit. This can be a progression from the beginner’s circuit or it can be used as an introductory circuit provided the instructor knows the capabilities of each member of the class. A colour circuit is characterised by having a set number of levels (Usually 3), at fixed doses for each level and with each level being designated a certain colour i. e. level 1 yellow, level 2 green and level 3 blue. Each level then can be expressed as a colour. As the individual achieves the set targets for that particular colour level he / she can then advance to the next level.

A AN EXAMPLE OF A COLOUR CIRCUIT CARD

STEP UP

10 15 20 EACH LEG

EACH LEG

EACH LEG

YELLOW

GREEN

BLUE

c.

Pairs (Buddy) Circuit. This is another variation of a circuit that has proved to be successful with many groups. Pair’s circuits employ a competitive element and can be carried out as follows: The circuit is constructed to suit the level of the class. It is preferable to use the number of activities corresponding to the number of 'pairs' in the class.

d.

Procedure. The circuit exercises are listed in order on a master white board or circuit card. The instructor prescribes the dosage of reps for each activity that should not be exceeded. The “change over” to the next exercise will be upon each pair achieving the target number. Pair one commences at activity one; pair two commences at activity two and so on until they have completed one complete round of the circuit. Only one of the pair works at a time (on the exercise while the other partner completes a designated run route or number of shuttles etc.). Options available are each person does half of the set number of reps or the running partner controls the change over. Partners will change once the partner completing the run returns back to the exercise station or the exercising partner completes the reps target at that particular station.

19. Selection of pairs can be either instructor detailed, self selected, or drawn, depending on the instructor and class. a.

Trio Circuit. This form of circuit is similar to the pairs circuit but differs in the fact that the third individual performs an additional aerobic based activity or may rest. It is a good class to programme for large groups and could be used as a progression for new comers to circuits as it allows one person to rest while the others work. The method for conducting this class can be WORK-RESTRUN, WORK-RUN-REST or WORK-RUN-WORK. The first has the advantage of giving the runner a quick rest after a hard run. When conducting a circuit of this type it is important to make the work, run, and rest intervals of the same duration to prevent delays in changeovers.

b.

Line Circuit. A line circuit is merely a variation in the circuit set up rather than the way it is conducted. For this circuit all the exercises are laid out in even lines (e.g. 3-4 lines of exercises). Individuals are briefed to complete a line prior to moving onto the next line. Once all the lines are completed they then either complete a designated run circuit or return to there start point and complete a second circuit.

c.

Overload Circuit. An overload circuit is designed to do specially that, overload specific body parts. Overload can be achieved by utilising any of the conditioning variables i.e. repetitions increase with each circuit or performing multiple exercises for each body part consecutively before moving onto the next body part. When deg a circuit of this nature it is important to ensure that

correct physiological principles are always applied (agonist then antagonist is worked) and that the group is at a fairly advanced stage of conditioning. The maximum amount of exercises on one body part should not exceed 5 (this being for the most advanced groups) and the station lay out should be such that if an abdominal station has just been completed then a back station is the next station. The numbers set for this type of circuit are generally lower than other types as strength development is the primary objective. Individuals should not be encouraged to do this type of circuit at speed. d.

Tri – Set Overload Circuit. This circuit is a variation on the overload circuit but differs in that each muscle group or body part is programmed to do 3 successive exercises at each station. In this type of circuit the agonist is worked for 3 exercises then a short run/rest should be programmed and the antagonist is exercised (see diagram below). Once again this circuit is for the more advanced group and speed should not be encouraged as the overriding factor.

e.

Pyramid Circuit. A pyramid circuit requires the performer to complete a set of exercises with the prescription number starting from a low number and progressively working up to a peak (higher number) then tapering back down to a low number (normally the start). An example of a pyramid circuit is described below:

S T A T IO N1

1 5 1 0 1 0 5 5 1 /2S Q U A T

f.

Pool Circuit. Pool circuits are similar in their make up as land circuits. The design of the circuit may be any of those that are listed, which are deemed suitable for the pool environment. Prior to organising a pool circuit the aim and objectives should be revised carefully and consideration must be given to weak or nonswimmers. Movement around, and entry in, and out of the pool also must be addressed as an important safety consideration as part of the class planning.

g.

Wave Circuit. This form of circuit is commonly used in the pool but can be adapted to be used for standard circuit classes. The circuit board is drawn up with a series of waves with a variety of peaks and troughs. Each peak or trough indicates the number of repetitions for the exercises listed to be completed. This circuit can be completed either as an individual or as a pair. As a variation the peaks and troughs may be used to indicate the number of widths or shuttles (runs), to complete. An example of a wave circuit format is as follows:

Time 20. The other fundamental variable in setting circuit types is the time factor. Circuits based on time are characterised by the following: a.

All work periods are determined by a set timing. This timing will generally not exceed 50 – 60 seconds and usually target the 40 – 50 second range, and

b.

Repetition requirements are not stressed, rather quality of exercise performance i.e. form, technique, speed of execution.

21. The use of time in circuits enables the instructor to exert a high level of control over the training group. This is due to all participants moving into each transition at the same time, on the pre-set timing. Some examples of time based circuits are as follows: a.

Interval Circuit. The interval principle can be applied to circuits by performing simple exercises at near maximum speed followed by recovery periods (work/relief periods). This type of circuit is best performed with a partner (but can be run successfully working individually) with a scoreboard drawn up to encourage motivation. Exercise speed should not be to the detriment of the exercise nor should it neglect important safety points. An example of how this circuit would be run is as follows:

B “Exercise Station 1 (Sit Ups), Partner (1) works for 40seconds whilst Partner (2) keeps count of the repetitions completed and gives motivation. At the completion of the 40 seconds a short change over period is given and then the 40-second time period starts for Partner (2). At the completion of the

second 40 second time period the total repetitions completed by both partners is recorded and they move to the next exercise station”

b.

Individual Interval Circuit. This circuit is similar to the interval circuit with a few added variations. Here the group undergo the individual testing method for maximum repetitions in 30 seconds. The training dosage is then set at 2/3 of the result obtained for each exercise. Each work interval is based on 1 minute per exercise. At the start of the minute timing the participants begin work. The time it takes to complete that particular exercise within that 1 minute is the total work time for that exercise. The remaining time left in that allocated 1 minute becomes the rest component. The next exercise is performed in the second minute and so on. The recovery time will depend on how long it takes the performer to complete his training dose. A spell of up to two minutes between completed circuits can be given. Increasing the reps and decreasing recovery times can obtain overload. An individual performance card should be in a handy position for the guidance of each member of the group to show progression from one training session to another.

c.

Beep Test Circuit. The Beep test circuit has been developed over the last few years as a good variation of circuit training. Using the Multi Stage Fitness Test, individuals are instructed to complete certain levels of the test as detailed by the instructor. At the completion of the run the group is then instructed to complete a group of exercises as listed on a circuit board (generally fixed dose). This type of circuit is good for development of both aerobic and anaerobic energy systems (dependant on the running level set for the group) as overload for the run section of the circuit can be easily implemented by setting a higher running level. This type of circuit can also be run as a pairs circuit with one person doing the run whilst the other completes the detailed exercises.

Summary 22. Circuit training has been a very effective form of conditioning for many years. The circuit types and variations detailed in this section are listed for your benefit but should not be seen as the only means of conducting a circuit class. Provided that the principles previously discussed are adhered to, the circuit meets the aim of the class, and safety is always addressed all instructors should be encouraged to use their imagination when deg a circuit. This will encourage better participant involvement and enjoyment whilst ensuring the maximum benefits are being gained from your class.