Circuit Training
Guy Razy
Circuit training or medleys is an excellent training method.
You can train many muscles in a short time without letting any
single group reach fatigue. You can manipulate your energy system
utilization. You can space the rounds to mimic any activity
you want to do. You can either have a single station with one
or two KBs and simply alter the exercises in each round, or
have different station and run between stations. You can use
your explosive strength, muscular endurance and max strength.
I like to mix it up and get into “cardio” territory
rather quickly. In my experience, multi-station circuits are
mentally much tougher because you have got to convince yourself
on your run to keep going rather than lying down. On single
station circuits you just reach down and grab the weight, which
can be challenging if done properly. Your mind will tell you
that you are tired long before you really are. Decide upon your
goal before hand and reach it, no matter what. It can be going
for reps or time. If your goal is strength, going for reps is
better while if you want to go for endurance, time is better.
Keep good form. Keep the weight light in the beginning as you
learn how to keep going. Push your self as hard as you can.
If you are training your circuit in a park or public area- you
should be so exhausted that asking those weak joggers to carry
you home should become a realistic option.
When using a multi-station circuit, keep in mind you can mix
in things outside of Kettlebells. For example, callisthenics,
jump rope, sand bag work, etc. can all be integrated into a
circuit.
A single station circuit with 2 Kettlebells:
1 pood swing 5l/5r
1 pood split snatch 5l/5r
Around the body pass 15 reps
1.5 pood snatch 10l/10r
1.5 pood front squat 10
1.5 pood swing 10l/10r
Around the body pass 15 reps
1.5 pood under the leg pass 5/5r
1 pood swing 5l/5r t
rest 1-2 min then repeat.
After, I normally knockout out some rock up squats or hindu
squats and some bent presses if my upper body can take it.
A multi station circuit:
Mark off 100 yards
At the O yard mark place your kettlebells
Put a marker at the 50 yard mark
At the 100 yard mark put a sandbag (75-150lbs, depending on
you)
Pick up your first kettlebell (1) and knock out 5l/5r swings
Sprint to the 50 yard mark and do 10 hindu squats
Sprint to the 100 yard mark and power clean and press the sand
bag 10 reps
Sprint to the 50 yard mark and do 10 rock up squats
Sprint to the kettlebells (1.5) clean and press them 10 reps
each side
Sprint to the 50 yard mark and do 10 hindu pushups
Sprint to the 100 yard mark and do 10 power snatches
Sprint to the 50 yard mark and do 10 burpees
Sprint to the kettlebells (1.5) and clean, front squat and press
both for 10 reps
That’s one round. Do at least five! It is completely possible
that the sprints will become slow walks trying not to fall over
while clutching muscle spasms and sucking wind. If you can get
through this circuit 5 times, up the weight, increase the distance,
add more stations- make it HARD!
Those of you focusing on ring endurance or another combat sport
can work on timed rounds.
30 seconds right hand swings
30 seconds left hand swings
30 seconds turkish get up
30 seconds front squats
30 seconds bottom’s up press
30 seconds right windmill
30 seconds left windmill
30 seconds around the body pass
Rest 90 seconds
I find the circuit an excellent way to train different exercises
without reaching fatigue but you still get enough reps in for
what you want. It also really gets your metabolism up! Those
who want to focus more on raw strength than strength endurance.
Simply up the weights at each station- you won’t be able
to perform as many rounds. You can also shorten the sprints
to say 10 yards and eliminate the callisthenics in the middle.
Guy
Razy, B Kinesiology, CKC, CSEP level 1 is a personal trainer
who uses traditional and non-traditional methods and modalities
in training.
Special thanks to RKC Shawn Mozen for pictures
