Step-By-Step Guide To Designing a Circuit Training Program

Circuit training has been traditionally been used as an effective way to develop both strength and cardiovascular fitness simultaneously. Circuit classes are popular in gyms and with non-athletes because of the variety they offer over continuous exercise such as running and cycling.

However, circuit training is not a form of exercise per se, but relates to how an exercise session is structured (3). A circuit session consists of a series of exercises or stations performed in succession with minimal rest intervals in between.

This article outlines how to design an effective circuit training program for either general fitness or to improve sport-specific performance. You will also find sample programs, routines and workouts for different performance outcomes.

How Circuit Training Can Be Used

1. For General FitnessCompleting a variety of resistance exercises and high intensity cardiovascular exercises in quick succession can improve both strength and endurance (3). For individuals short on time, 3-4 brief sessions per week is an effective way to develop all-round fitness.

2. For Basic Strength DevelopmentAthletes embarking on a sport specific strength training program should always start with a phase of basic strength training (1). This generally occurs during the closed season in the early part of the preparation phase and is used to prepare the body for more strenuous work later on.

Even experienced athletes require a phase of basic strength training to help correct some of the muscle imbalances that inevitably occur with competitive sport. Circuit training is a good choice as alternating exercises allows for maximum recovery of muscle groups. Increased rest intervals between stations is important as this phase of training should not be too intense.

2. For Strength Endurance Development Many athletes require good muscular endurance for effective performance in their sport. A circuit training session can be developed to meet their specific needs. By keeping rest intervals short a cardiovascular element is developed and by alternating exercises ad muscle groups, more work can be completed for a longer period. Circuit training for a multi-sprint sport such as soccer will differ significantly compared to circuit training for a marathon runner for example.

Circuit Training Guidelines For General Fitness

Circuit training can be completed 2-4 times per week. As with resistance training at least 48 hours should be left between sessions that work the same muscle groups.

For general fitness a resistance should be chosen that allows the station to be completed for the prescribed period of time (1-2 minutes for example). Resistance may also be governed by bodyweight and the weight of the implements used, such as medicine balls.

Circuit training classes consist of about 8-12 stations. These are usually completed for 30-90 seconds with 30-90 seconds rest between each station. Progression can come through either increasing the station time or decreasing the rest intervals. Choose only one at a time however. A total of 1-3 circuits is typical with 2-3 minutes rest between each circuit (2).

This type of circuit can also be used by athletes during closed or off season training. Two or three circuit resistance training sessions can be interspersed with 2-3 cross-training cardiovascular workouts.

http://www.sport-fitness-advisor.com/circuit-training-workout.html

Circuit Training Guidelines For Short-Term Strength Endurance

Sports such as soccer and field hockey benefit consist of repetitive bouts of high intensity work. Circuit training, with stations lasting 30-60 seconds, is an ideal way to develop specific strength endurance for these events. The number of exercises in a circuit should be lower than that found in most general fitness circuits and exercise selection should ideally mirror those movements found in competition.

Click here for sample circuit training programs for multi-sprint events.

Circuit Training Guidelines For Long-Term Strength Endurance

Continuous endurance events such as distance cycling, running and rowing require a different program design. While exercises are still completed in sequence, the length of each station and rest periods bear little resemblance to that of classical circuit training. Very light loads are used so that each exercise can be completed for prolonged period of time. Progression gradually reduces the rest periods between stations to zero, so that in effect each station is completed back-to-back.

Its important to note that while circuit training can improve VO2max, particularly in untrained individuals, it is not as effective as aerobic endurance training for improving aerobic power (4). It goes without saying that circuit training is complimentary to endurance training and cannot take its place.

Recommended Workouts & Training Programs

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Instead of spending hours upon hours sifting through the junk online, you might want to look at these 12 recommended programs. This is my short-list of outstanding fitness resources that cover everything from fat loss to speed training.

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Return from this articleto the main circuit training section

References1) Bompa TO. (1999) Periodization Training for Sports. Champaign,IL: Human Kinetics

2) Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics

3) Scholich M. (1992) Circuit Training for All Sports. Toronto: Sports Books Publishers4) Gettman LR, Pollock ML. Circuit weight training: a critical review of its physiological

benefits. The Physician and Sports Medicine. 1981 9:44-60

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Ladder Agility DrillsLadder agility drills are an excellent way to

improve foot speed, agility, coordination and overall quickness.

They are an integral part of many SAQ programs and compliment many different sports and events.

Speed ladder drills are about quality and form rather than producing overload. The drills are not meant to leave you fatigued or breathless in the way that shuttle runs might, for example.

It is better to perform these drills at the start of a session after the warm up. Your muscles should be fresh to ensure good quality of movement. And because they will not leave you exhausted you can perform resistance or endurance training afterwards.

Important Tip: Print this page out and have it with you when you practise these ladder agility drills. It's a good idea to have half a dozen dummy runs on each exercise before you begin to perform them at speed.

Here are some general guidelines for all the ladder agility drills below:

Push off from the balls of your feet (not the toes) Pump your hands from shoulder height to hips (men) and from chest height to hips

(women) Keep your elbows at 90 degrees at all times Keep your arms, shoulders and hands relaxed Try to keep your head still as much as possible

Ladder Agility Drills

Hop Scotch DrillThis is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won't admit to it!).

Start with your feet hip width apart at the bottom of the ladder Jump up with both feet and land on the left foot only in the first square

Immediately push off with your left foot and land with both feet in the second square Immediately push off with both feet and land on your right foot only Push off from your right foot and land on both feet. Repeat this pattern for the full length of the ladder

In-Out DrillAnother basic drill to master but no less effective.

Start with your feet hip width apart at the bottom of the ladder Step into the first square with your left foot first, immediately

followed by your right foot With your left foot step outside to the left the second square,

then immediately step outside the second square with your right foot

Step back into the third square with your left foot first, followed by your right foot.

Repeat this pattern in fluid motion for the length of the ladder

Lateral Feet DrillThe ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed.

Start with both feet outside of the first square and to the left

Step into the first square with your left foot first, immediately followed by your right foot... in a 1-2 motion

Step to the right, outside the first square again with your left foot fist, followed by your right

Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion

Now step out to the left-hand side of the second square and repeat for the full length of the ladder

If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time

Tango DrillNamed after the dance, when you perform this drill correctly you'll see why. Or should it be the Foxtrot?

Start with both feet outside of the first square and to the left

Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg

It's a 1-2-3 motion like you're dancing From here your right foot comes across your left and

into the centre of the second square as the pattern is repeated in the opposite direction

Repeat for the full length of the ladder

Five Count DrillThis is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you're ahead of most of the competition!

Start with your feet hip width apart at the bottom of the ladder Step out to the right of the first square With your right foot

immediately followed by placing your left foot into the first square

Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right

Count these first five steps in a 1-2-3-4-5 manor Reverse the sequence by stepping out to the right of the third square with your left

foot Repeat for the full length of the ladder

As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them. Developing speed and agility for your sport is a worth pursuit...

Sample Speed & Agility DrillsThese speed and agility drills are designed to

improve your speed off the mark and acceleration.

For multi-sprint sports such as basketball, soccer and tennis absolute speed is not the most important factor. Speed off the mark, acceleration and agility are...

How often does a basketball player have to sprint over long distances (50 to 100meters) in a straight line?

The point to remember is that you don't have to be blessed with the genetic makeup of a Carl Lewis to be quick in many sports. With a little training and practise you can run 5 yards while your opponent is still thinking about it.

If you're a sprint athlete then absolute speed is a major determining factor of your success. Speed off the mark and acceleration are still key elements however.

General Guidelines For Speed And Agility Drills

Quality is the key for successful performance of these speed and agility drills. Keep the individual sprints short and rest completely between sets. Use these 6 pointers to optimize the training response:

1. Warm up thoroughly. Speed and agility drills may not leave you out of breath but they do put considerable strain on your musculature.

2. Speed and agility drills should be performed either on separate days to other training or at the start of a training session after the warm up.

3. You will gain most benefit from these speed and agility drills if you have previously developed a solid strength and power base.

4.. A typical session may consist of approximately 5 sets of 10 repetitions (each sprint being 1 repetition). Work to rest ratio should be 1:5 i.e. a 5 second sprint should be followed by a 25 second recovery period.

5. The number of sessions per week varies greatly. For most team sports speed and agility drills should be introduced late on in the pre-season phase. Two sessions a week is usually adequate. During the competitive season, one session per week may be enough. Sprint athletes may need as many as 3-5 sessions per week.

6. The speed and agility drills below are suitable for many sports. To make them more specific adapt them slightly to mirror the movement patterns in your game. You'll find some examples below.

Choose 2 or 3 of the speed and agility drills below to make up the session, keeping to the recommended number of sets and repetitions.

Ready? "Marks" "Set" "Go!"...

Speed And Agility Drills

1. Basic SprintsSet 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example...

Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.

2. Rolling StartExactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well.

3. Up Hill SprintsIn competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps.

An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most popular and effective training aids for sprinters. If it's adjustable it can be used to develop power for sprint trainers or even long distance runners.

4. Down Hill Sprints (Over speed training)Down hill speed and agility drills help to develop leg speed and co-ordination. This is

sometimes referred to as over-speed training. Keep the distance short (10-15 meters) and make sure the hill is only slight.

An alternative method of over-speed training is to use elastic cords. An Over-Speed Trainer consists of a pulley system to provide a smooth build up of speed. It enables the sprinter to move at a rate greater than 100% of their usual top speed. It can also be used to provide resistance much like uphill sprints.

5. Hollow SprintsSet 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone. Walk back to the start and repeat.

6. Cruise And SprintMark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.

Reduce the number of repetitions for this exercise as it takes longer to complete.

7. Ladder Drills

A ladder is a simple training device that helps to improve co-ordination and leg speed. It can be used for a number of speed and agility drills and is particularly useful for sports such as tennis and basketball that requires fast and co-ordinated footwork.

Click here for sample ladder agility drills

Try Power-Systems.com for a speed training equipment. They sell resitance chutes, overspeed trainers and ladders.

8. The SnakeSet up a series of 6-8 cones in a straight line about 1 meter apart. Weave through the cones, turn and weave through back to the start.

9. Follow The LeaderA training partner and large area is required for this drill. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow her as closely as possible. This is an excellent drill that helps to develop reaction time, acceleration and speed endurance.

Circuit Training ExercisesThere are literally thousands of potential

circuit training exercises that can be used to develop a suitable routine.

Additionally, many exercises require little or no expensive equipment. With nothing more than a mat and a set of dumbbells, there is scope to develop dozens of routines, even one that is sport-specific.

The circuit training exercises below are useful for designing a classic circuit training routine i.e. the one that develops short-term muscular endurance. This type of strength endurance is important in many prolonged sports with intermittent bouts of activity, such as soccer and field hockey. See these sample circuit training programs that can be used by athletes who play multi-sprint sports.

These circuit training exercises can also be used by non-athletes to develop general fitness. In this respect, circuit training is very time efficient helping to develop strength and stamina in a single session. See these sample circuit training workouts for program ideas. Athletes can make use of these general workouts too in the off season for example.

Pure endurance athletes still require excellent strength endurance but the nature of their events requires a slightly different approach. See these sample circuit training routines for endurance athletes for more details.

Exercise selection is governed by the principle of specificity. The circuit training exercises selected must train movements that the athlete will perform during competition. A general circuit class you might expect to see in a gym will develop muscular endurance but it wont be specific to any particular sport.

Circuit Training Exercises

These circuit training exercises require only basic, inexpensive equipment - a set of relatively light dumbbells, skipping rope and an exercise mat for example.

Each of the circuit training exercises below has been grouped into one of four categories:

Total Body Upper Body Lower Body Core Region

There is a reason for this. For details see the article How to Design a Circuit Training Programs

Total Body Circuit Training Exercises

Squat Jumps1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.2. Arms should be in the ready position with elbows flexed at approximately 90.3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.5. Land on both feet and repeat.6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Burpees1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. 3. This should be a continuous motion and be fluid.

SkippingThere are various types of skipping and they make excellent circuit training exercises - two feet off the ground, alternate feet, hop on one leg for 5 then swap and so on.

Dumbbell Squat and Swings1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.

Tuck JumpsStanding on the spot, jump up with both and tuck both knees in towards your chest.

Squat ThrustsIn a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion.

TreadmillsSimilar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed.

High KneesRunning on the spot pick your knees up to waist height and pump your arms.

Fast Feet on BoxUse a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.

Jumping JacksStart with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Alternating Split Squat1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.4. Switch feet in the air so that the back foot lands forward and vice versa.5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Squat to PressesHolding a relatively light dumbbell in each hand by your side, squat down until your knees are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again.

RicochetsStand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so. Jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.

Cardio EquipmentIf you're lucky enough to own any cardiovascular equipment (treadmill, cross trainer, rowing machine) they make good circuit training exercises. Of course if you perform your routine at the gym you have an even greater range of choice.