Circuit Training - Any example plans?

connundrum

Ola,

I've been back at it since Christmas and have hit a bit of a boredom wall already. I was reminded of circuit training in this month's Men's Health and decided to give it a go today.

Basically it was:

3 mins cross trainer warm up.

3 x
5 mins treadmill walk/jog. 6kph
5 mins bike @100rpm
5 mins treadmill jog. 7kph
5 mins rowing 1200m
5 mins treadmill jog/run. 8kph
5 mins cross trainer. Wasn't paying attention to speed/pace.
5 mins treadmill run. 10kph

I wasn't keeping strictly to speed/pace but did with time.

I found that the whole process was good and I didn't have enough time to get bored.

Has anyone any relevant circuit plans that they could point me to?

At the minute its about weight loss, I'll crack into brick sessions in March or so.

Cheers

Dave

tunney

More suited to Fitness board than Triathlon/Duathlon/Messing.

connundrum

Lol messing. Will do!

sconhome

tunney wrote: »

More suited to Fitness board than Triathlon/Duathlon/Messing.

Would you not rate circuit training as good strength and conditioning for tri?

I do a session on Monday nights with a reasonable bit of running involved. Usually along the lines of:

3.5k warmup run
4 x 10 pushups
4 x 10 tricep dips
4 x 10 squats
1.5 - 2k run
8 x Fartlek sprints over 200m with 200m recovery to the start
1k easy run
4 x 10 burpee jumps
20m long stride lunges
10m right leg 'over gate' to open hips; 10m left leg
5x sprint up short flights steps, wheelchair ramp down recovery swap to do x5 more on opposite side
2m plank
3.5-5k cooldown run home.

I find that my legs are definitely much stronger and my run is improving overall.

tunney

amphkingwest wrote: »

Would you not rate circuit training as good strength and conditioning for tri?

I do a session on Monday nights with a reasonable bit of running involved. Usually along the lines of:

3.5k warmup run
4 x 10 pushups
4 x 10 tricep dips
4 x 10 squats
1.5 - 2k run
8 x Fartlek sprints over 200m with 200m recovery to the start
1k easy run
4 x 10 burpee jumps
20m long stride lunges
10m right leg 'over gate' to open hips; 10m left leg
5x sprint up short flights steps, wheelchair ramp down recovery swap to do x5 more on opposite side
2m plank
3.5-5k cooldown run home.

I find that my legs are definitely much stronger and my run is improving overall.

No I wouldn't.

Zuppy

There is circuit training and there is circuit training. If you want to do a generic circuit, join a class it is more productive.

Circuit training for strength and conditioning is usually used in anatomical adaptation phase of training but you can cut it to fit any hole (phase) if you wish.

You can find enough generic circuit plans on the web just be mindful of the one you choose. One that complements your sport, aids your weakness and builds the movement patterns for future phases.

Here is a generic leg circuit which will be as much use as.......
(get a proper program made out for you by someone who knows what you need)

But to tide you over,
As a non-stop circuit perform:

5 squat jumps
5 speed squats
10 seconds wall squat
Rest for 30 to 60 seconds

10 squat jumps
10 speed squats
20 seconds wall squat
Rest for 30 to 60 seconds

15 squat jumps
15 speed squats
30 seconds wall squat
Rest for 30 to 60 seconds

20 squat jumps
20 speed squats
40 seconds wall squat
Rest for 30 to 60 seconds

15 squat jumps
15 speed squats
30 seconds wall squat
Rest for 30 to 60 seconds

10 squat jumps
10 speed squats
20 seconds wall squat
Rest for 30 to 60 seconds

5 squat jumps
5 speed squats
10 seconds wall squat