Circuit Training

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises 6 to 10 strength exercises completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your training period (preparation or competition) and your training objective.

Planning

Identify 3 to 4 circuits of 6 to 10 exercises that can be performed with the available resources. In each circuit, trnsure that no two consecutive exercises exercise the same muscle group. e.g. do not have press-ups followed by pull-ups.

The exercise circuit should be set up to work each body part: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit, I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each circuit stage. You could use plain card or paper and include an explanation as to how to perform the exercise, its duration and recovery.

A set of 25 Circuit Training Cards has been kindly created and donated by Maree Buchanan, a Physical Education Teacher from Bron Bay, Australia. You have to download the file, print off the 25 cards, and laminate them.

It is important to conduct a warm-up at the start of the session and a cool down at the end of the session.

The following are examples of exercises that can be used in a circuit training session:

Upper-body
- Press-ups, Bench dips, Pull-ups, Medicine ball chest pass, Bench lift, Inclined press-up
Core & trunk
- Sit-ups (lower abdominals), Stomach crunch (upper abdominals), Back extension, chest rise
Lower-body
- Squat jumps, Compass jumps, Astride jumps, Step-ups, Shuttle runs, Hopping shuttles, Bench squat
Total-body
- Burpees, Treadmills, Squat thrusts, Skipping

Example Circuit Training Sessions

6 Exercises

Treadmills, Press-ups, Squat Jumps (forward astride), Sit-ups (bent knees, feet on the ground), Squat Thrusts, Bench Dips

8 Exercises

Treadmills, Press-ups, Squat Jumps (forward astride), Sit-ups (bent knees, feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest rise

Duration

20 to 30 seconds of work on each exercise with a 30-second recovery between each exercise
3 to 5 sets with a 3-minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

Suppose training is based on the number of repetitions. In that case, regular testing (e.g. every four weeks) will need to be carried out to determine the maximum number of repetitions completed in 60 seconds for each exercise.

Training can be based on a four-week cycle comprising an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets, repetitions, and recovery time.

A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page.

Example program

Identify a circuit of 8 or 10 exercises so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body, Upper-body, Lower-body, Core & Trunk

	Exercise		Circuits
Week	Work	Rest	Number	Rest
1	20 sec	20 sec	2	2 min
2	30 sec	30 sec	2	2 min
3	40 sec	40 sec	2	3 min
4	20 sec	20 sec	3	2 min
5	30 sec	30 sec	3	2 min
6	30 sec	30 sec	4	2 min
7	40 sec	40 sec	3	3 min
8	30 sec	30 sec	3	2 min

Complete the circuit training session twice a week, with at least 48 hours between each session. If you are carrying out other training on the same day, the circuit session should follow the other session with a suitable recovery period.

The following is an example circuit of ten exercises. Exercise cards could be made up for each station explaining the exercise, duration and recovery.

Advantages and Disadvantages

Advantages of circuit training are:

Develops strength and endurance
An appropriate form of training for most sports
Can be adjusted to suit the age, fitness and health of the athlete
Exercises are simple enough to make each athlete feel a sense of achievement in completing them
A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

Many exercises require specialised equipment - e.g. gym equipment
Ample space required to set up the circuit exercises & equipment
In general, it can only be conducted where appropriate facilities/equipment are available
The use of additional equipment requires appropriate health and safety monitoring
While great for developing strength, it may not be the optimal training mode for developing muscle mass quickly. If this is your goal, you may find split training more efficient.

Stage Training

In stage training, the required number of repetitions and sets are performed before moving to the next exercise. The number of repetitions can be based on time (e.g. 20 seconds) or set to one-third of the number the athlete can complete in 60 seconds of 100% effort - five to eight sets. Rest is allowed between each set (e.g. 30 seconds).

Training Sessions

Anderson (2000)^[1] provides some examples of training sessions.

Basic Endurance Circuit

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises. Move quickly from exercise to exercise, but do not perform the exercises too quickly (do not sacrifice good form to get them done in a hurry).

Run 400 metres at the current 5k race pace (if you are a swimmer, swim 100 metres at high-intensity; if you are a cyclist pedal, for 1600 metres at a high rate of speed)
Do five chin-ups
Complete 36 abdominal crunches
Perform 15 squat thrusts with jumps (burpees)
Do 15 press-ups
Complete 30 body-weight squats (fast)
Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1)
Do 12 squat and dumbbell presses (with 10-pound dumbbells)
Complete ten feet-elevated press-ups
Perform 36 low-back extensions
Do 15 bench dips
Complete 15 lunges with each leg
Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1)
Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.

Once your fitness and strength have increased so much that the above circuit sessions are no longer challenging, you can then move on to a more challenging circuit workout, as follows:

Warm-up with two miles of easy running, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises too quickly (do not sacrifice good form to get them done in a hurry).

Run 400 metres at a 5k race pace
Complete eight high bench step-ups with jumps
Do six plyometric press-ups
Perform three series of the 6-way lunge with arm drop
Complete 8 reps of the hanging scissors plus double knee raise
Do 12 one leg squats with hops
Perform eight prone trunk extensions with arm raises
Run 400 metres at a 5k race pace
Repeat steps 2 to 8 once more (for two circuits in all), and then cool down with 2 miles of easy ambling.

5k Circuit

Warm-up with two miles of easy running, follow some dynamic stretching routines and perform the following activities in order. Move quickly from exercise to exercise, but do not perform the movements too quickly (do not sacrifice good form to get them done in a hurry).

Run 4 x 100 metres at close to top speed, with short recoveries
Run 200 metres (or ¼ mile) at 5k race pace
Complete 20 squat thrusts with jumps (burpees).
Do 15 "side sit-ups" on your left side and then 15 on your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lie under your right leg straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion to end up with your torso upright and perpendicular to the ground, and your chest and face are facing forward. Slowly lower your upper torso back to the starting position on the floor (do not let your upper body plummet downward uncontrollably!) to complete one rep. Complete 15 sit-ups with your left side down and then shift to the right for 15 more.
Perform 20 lunges with each leg. Make each lunge from a six-inch platform or step so that the forward, lunging foot undergoes an exaggerated downward acceleration.
Run 400 metres at a 5k pace.
Do 15 feet elevated press-ups.
Complete 15 one leg squats with your right leg and then 15 more with your left
Perform 30 low back extensions with a twisting motion (I, instead of lifting your upper body straight up as you lie flat on the ground with your belly touching earth, your arms at your sides, and your palms on the ground, lift and twist your upper body to the right during the first rep, lift and twist your torso to the left during the second, to the right during the third, hectic. Naturally, you will need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothlya while maintaining good control.
Run 400 metres at a 5k pace.
Carry out 20 bench dips.
Hop on your right foot, covering 20 metres as fast as possible; then do the same on your left foot.
Complete 15 high bench step-ups with each leg.
Run 1600 metres at a 5k pace
Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with 2 miles of light jogging

Half Marathon Circuit

Warm up with two miles of easy running, follow some dynamic stretching routines and perform the following activities in order. Move quickly from exercise to exercise, but do not perform the movements too quickly (do not sacrifice good form to get them done in a hurry).

5 x 100 metres at close to top speed, with short recoveries
Run one mile at your goal half-marathon velocity
Complete 20 squat thrusts with jumps (burpees)
Do 70 abdominal crunches
Perform 20 lunges with each leg, with your no lunging foot on a step or platform about six inches off the ground.
Carry out 70 low back extensions
Do 20 press-ups
Complete 15 one leg squats with your right leg and then 15 more with your left
Run one mile at goal half marathon velocity
Carry out 30 bench dips
Complete 15 high bench step-ups with each leg
Jump 100 times in place, getting your propulsive force from your ankles, not your knees, and carrying out the last 30 jumps at a quick tempo (for all 100 jumps, do not try for great height - your feet should only come off the ground a few inches; what you are looking for is a quick reaction with the ground, I, minimised ground contact times)
Carry out 30 cross body leg swings with each leg. To do these, lean slightly forward with your hands on a wall (or other support) and your entire body weight on your left leg. Then, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its farthest point of motion. After this, swing your right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches its final point of movement. Repeat this overall motion 30 times before performing 30 reps with your left leg
Run one mile at goal half-marathon velocity
Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with two miles of light jogging

Marathon Circuit

1. Run 800 metres at what feels like 10K intensity
2. Complete 15 burpees (squat thrusts with jumps)
3. Perform 12 press-ups
4. Do 12 one leg squats with each leg
5. Run 800 metres at a little faster than marathon speed
6. Carry out 50 abdominal crunches
7. Complete 12 lunges with each leg
8. Perform 50 low back extensions
9. Run 800 metres at a little faster than the goal marathon speed
10. Do 12 feet elevated press-ups
11. Do 15 bench dips
12. Carry out 12 high bench step-ups
13. Run 1600 metres at a little faster than the goal marathon speed
14. Repeat steps 2 to 13 twice more (for three circuits in all)
15. Cool down with two miles of easy running

These circuits build a great foundation of whole-body strength and fatigue resistance, which are critically important for marathon running. The circuits also improve efficiency while running at marathon intensity and help to raise the lactate threshold. Finally, the marathon circuits enhance your ability to run at the goal marathon tempo when you are very tired, and they are a tremendous confidence builder.

Alternative Approach

Over his 30+ years as a coach, Frank Horwill experimented with different circuit training methods, and the one he found gave the best results is called muscle fatigue saturation.

The athlete completes three sets of maximum repetitions of each exercise with a one-minute recovery between each set and two minutes of recovery between each exercise.

In the first week, one exercise is done each day, the second week two exercises each day, the third week three exercises and so on, up to the seventh week when seven exercises are completed each day. The first week could comprise: Day 1 - Press Ups, Day 2 - Abdominally, Day 3 - One Leg Squats, Day 4 - Squat Thrusts, Day 5 - Chin the Bar, Day 6 - Step Ups, and Day 7 - Dips.

After the seventh week, the seven exercises are completed every other day during the general training phases and then once a week during the specific training phases.

The following link provides a template of the exercises daily for each seven weeks.

References

ANDERSON, O. (2000) You may (mistakenly) think this training method is old hat. Peak Performance, 133, p. 1-6

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Circuit Training [WWW] Available from: https://www.brianmac.co.uk/circuit.htm [Accessed