Circuit Training

On Thursday 19th of August 2010 08:48:30 PM

Model: Richard Corry, Photo: David Ford

CIRCUIT TRAINING – Think this total body style of exercise is just for beginners? Think again!

By Pete Ciccone RN, BSN, CSCS

What may have once been considered “for girls only” or a toned-down, mainstream approach to general fitness, often shunned by self-proclaimed “hardcore-elite” gym-goers, circuit training has recently regained credibility and respect as a legitimate, challenging and results-producing form of exercise. Circuit-training was born in the 1950s, at the University of Leeds in England, and has since taken many forms and styles, such as with the explosion of “boot camp” style exercise classes, cross-training, functional fitness and other protocols.

What is Circuit Training?

Circuit Training refers to any exercise program consisting of a variety of cardiovascular, resistance and/or calisthenics-type exercises, prescribed in a specific order or sequence called a “circuit”. The exercise program is designed to provide both anaerobic and aerobic benefit. By challenging the exerciser to perform the prescribed exercises with as little rest as possible between movements, an elevated heart rate is achieved and sustained, resulting in an increase in cardiovascular fitness. By incorporating resistance training exercises into the circuit, the exerciser will also experience muscle building and strength benefits from this style of exercise program.

Why Circuit Training?

There are many advantages to circuit training. Besides the aerobic and anaerobic benefits of circuit training, exercisers may have an easier time complying with a circuit type routine because of the greater exercise variety, which can make a circuit program interesting, fun and faster-paced than more conventional exercise programs. Circuit training programs are typically more challenging on the cardiovascular system, and therefore the net intensity and resulting calorie expenditure is often higher than with conventional weight training. This results in quicker fat loss and more rapid, more dramatic cosmetic changes.

Circuit training is an effective, efficient way to maximize aerobic fitness, target positive changes in body composition and improve functional mobility. Circuit training, however, may not be ideal for athletes whose primary goal is improved strength or muscle building.

Circuit training pros:

· Variety of body parts targeted

· Both aerobic and anaerobic benefits

· Increased calorie expenditure

· Supports favorable body composition changes

· Group training is possible, making circuit training possibly more fun, more interesting (variety of exercises)

· Increased focus on functional, mobile fitness in many programs

Get on the Circuit!

If your goals are fast, cosmetic changes and general health and fitness, or improved cardiovascular fitness, you should give circuits a try! Athletes of all experience levels can benefit from a circuit training program tailored to their fitness levels and goals. The Barbell Complex is one such circuit training program. Try this one on for size and fit – see if you like the way your body responds! Get on the circuit, and get going!

The Barbell Complex:

Intended For: Intermediate to advanced strength and power athletes, or experienced general fitness enthusiasts. This is a tough one!

Purpose: To challenge systemic energy and neurological systems, ramp up metabolism and improve the conditioning component of fitness, while building strength and anaerobic endurance. This exercise circuit will also stimulate lean tissue retention while maximizing fat loss.

Secondary purpose: Improved strength and body composition.

Implementation: For more experienced lifters, utilize the Barbell Complex as a twice per week training intensifier, to bump up systemic stimulation. Or, for less experienced lifters, the Barbell complex can be used as a primary exercise program. Less experienced lifters can implement the Barbell Complex 3 times per week, for 3 weeks, as a part of a general fitness program.

Perform the Barbell Complex using a standard Olympic lifting straight bar (typically, 45lbs). Choose weight carefully, as this program is more challenging than it might appear at first. Experienced lifters who weigh over 200 lbs may have a difficult time loading the bar to more than 135 lbs and completing this circuit the first time through! Start with a lighter weight and work your way up!

Set the bar on the floor in an area of the gym with sufficient room, free of clutter or obstacles. The Barbell Complex consists of 6 exercises performed consecutively, with little or no rest in between each exercise. Perform 10 repetitions of each exercise, and pause only long enough to change positions to perform the next exercise.

At the conclusion of the 6 exercise circuit, pause for 90 seconds to recover, then begin the entire circuit again. Keep exercise form tight and strict, and perform reps slowly, deliberately, with a consistent pace.

Exercise protocol:

1. Barbell deadlift from the floor:

With feet beneath the bar, squat down and grasp bar with slightly wider-than-shoulder-width grip. Lift bar by extending hips and knees to full extension. Keep back flat and shoulders back. Slowly lower the bar with control, back down to the floor. Repeat.

2. Barbell power clean:

This challenging movement is the “clean” component of the Olympic lift, the Clean and Press. Start in standing position with bar held hanging in front of the body, resting on front of thighs, with a slightly wider-than-shoulder-width, overhand grip. Initiate the movement with an explosive pull upward on the bar, utilizing traps, delts and biceps; simultaneously, the entire body will “jump” into movement, as knees, hips and torso flex slightly then extend into a straight, upright position. Pull bar vertically upward, raising arms, leading with elbows, allowing bar to travel above shoulder level. Once bar has cleared chest level, “flip” elbows arms under the bar, to catch it as it begins traveling back downward. Movement is finished when bar comes to rest on upper chest, held with arms turned under the bar.

Carefully lower the bar to start position. Repeat.

3. Barbell standing overhead press:

Grasp the bar with a slightly wider-than-shoulder-width, palms facing forward. Raise bar to chest level, and press it up straight up overhead, using the shoulders. Lower the bar back down to chest, repeat.

4. Barbell squat:

Begin this exercise in a standing position, with straight-bar supported across across the trapezius muscles of the neck. Bend knees and hips, squatting down, lowering torso and the weight downward until hips reach knee level. Push with legs and return to standing position.

5. Barbell bent-over row:

Grasp the bar with a slightly wider-than-shoulder-width, overhand grip. Bend at waist, with torso slightly above parallel to the floor, knees slightly bent. With arms hanging fully extended, pull the bar up, in toward the waist, touching the lower abdomen. Lower bar to starting position, repeat.

6. Push ups:

Lie face down on the floor, with hands placed palms downward on the floor, lateral to the shoulders. Push hands down on floor, pressing the body upward, keeping the torso and legs straight, body balanced on hands and toes. Fully extend arms until elbows are straight. Slowly lower body to touch chest to the floor. Repeat.

As stated above, at the conclusion of the Complex, rest for 90 seconds then begin the circuit again. Keep an aggressive pace, with as little rest as possible between exercises, and only 90 seconds between each circuit of the 6 prescribed exercises. You’ll soon see just how intense this program can be!

Perform 6 total cycles of the Barbell Complex for one of the most challenging circuit style training programs you’ve ever experienced!

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