How to Design Circuit Training Exercises
Circuit training is a style of workout routine which focuses on completing several short exercises consecutively, with minimal time between. As opposed to a workout where one might do several sets of a lift, rest, then several sets of a different lift, circuits are designed with set time intervals at each station of the circuit. An athlete completes the exercise in the circuit until the time runs out, then moves to the next station in the circuit until completing one or more runs through each station.
Instructions
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Consider the group that will be completing the circuit and how they will be divided. Having more than one person at the same circuit allows for the possible implementation of exercises requiring two or more people to complete, such as running with a partner on one's back.
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Take inventory of the available space and workout equipment for your routine. If you are in a cramped space or have limited equipment, this must be factored into your designs.
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Devise goals for results. Circuit exercises can be designed as a general workout, for strength building or for muscle endurance work, so focus your exercises on the desired goals.
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Schedule three circuit exercises per week, with a mixture of muscle-building exercises like weight lifting and cardiovascular exercises like running. Be sure to allow at least 48 hours of rest between days in which you use weights to build a muscle group, meaning if you have circuits Monday, Wednesday and Friday, and target your back with exercises Monday, you should not do back-related lifting in your Wednesday circuits.
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Create exercises which match the movements of the sport you are trying to build for if you are focusing on strength building. A football lineman would be benefited by exercises like throwing a medicine ball against a wall, as this simulates the explosive press used in line play. As with balanced exercise circuits, do not focus on the same muscle group twice within 48 hours.
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Create exercise routines which utilize longer work periods with shorter rests between each circuit to build endurance. With longer periods of timed exercises, it is important to use lesser weights, or design exercises that have less resistance for non-weighted exercises, to ensure that participants can do the exercise for the entire interval time.
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