prepare a circuit training program of at least 6 exercise for oneself.
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The research on circuit training isn’t great, but it does show that circuits provide a wellness benefit for athletes, and I’ve become a big fan. I now appreciate the need for training that supports higher intensity work outside of light conditioning, running, and the similar. We need to do more investigation into circuit training’s lesser known benefits.
Despite the benefits, circuits are often used ineffectively, and some coaches expect way too much from them. This article outlines the practical construction and design elements necessary to make circuits run smoother and more effectively.
Circuit training is not new, but for a modality that is as old as sport, you’d think it would be more polished by now. If you are a coach that uses circuits in training for any reason, this article doesn’t shy away from calling a spade a spade with some of the bad programming I see.
Problems with Circuit Training
The biggest wild west of sports training, meaning lack of law and order, is the programming of circuits. I shared my previous concerns with circuits years ago in my conditioning article.
My intention with this article is to provide a comprehensive guide. Since circuit training is simply grouping exercises together, we tend to see very poor training design, and this leads to nagging injuries and poor results.
The number one fault in the reasoning behind circuits is the expectation that doing something for a period of time will create work capacity, which is just too vague a goal. Circuits often focus too much on rest periods and work performed quickly. A rushed process is never good for technique, and when we add more explosive movements, we usually create a recipe for disaster.
Next to compromised technique, most circuits clearly don’t target adaptation, falling into a strange limbo of high-rep strength training with exercises that don’t add much to the equation. In the world where polarized training is popular, the conditioning benefits of circuit training aren’t deep enough to allow real adaptation and don’t promote strength changes that show up in power and speed testing.
Circuit Training
Image 1. Circuits should not replace sprint training and power development, as general fitness does not pair well with speed. Circuits are the place to reinforce technique, not to let it go with sloppy exercises grouped together.
Simply stated, the efficacy of most conventional training circuits is very weak, and athletes get very little from it besides some extra work addressing body composition.
Finally, in the current performance world, individualization is king. And yet circuits still reign supreme as a primary option for teams and group training. How does a team capitalize on all of the options on the table during the season and use circuits?
Circuits used to be a cornerstone of the general preparation phase (GPP). As off-seasons have grown shorter because competitive seasons have been extended, circuits may not fit in anymore. During the competitive season, we also tend to see circuits misused as recovery training when conventional low-volume strength training is more pressing. Instead of addressing the slow decay of power over the season, circuits often only add junk volume.
Scientific Benefits of Circuit Training
If you were to ask the average coach what circuit training accomplishes, the first answer would be work capacity or sometimes energy system development. Some coaches argue that circuits help build endurance or strength. But the research doesn’t support the argument that maximal development comes from traditional circuits. Circuit training’s true contribution to on-the-field endurance improvements or its ability to replace traditional running has yet to be proven in the scientific literature.
So, you may ask, why do circuit training? Circuit training addresses the administration of groups of athletes. Instead of envisioning high-repetition training with machines or the similar, think about how circuit training organizes athletes and the variables of time, equipment, and goals. Most coaches use circuits in high-performance sport training to scale coaching by emphasizing simple training stations with familiar exercises and creating a workflow.
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