How To...

How to design a circuit training session

Brian Mackenzie explains how to design a circuit training session

Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, 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 period of training (preparation or competition) and your training objective.

Planning

Identify the possible exercises that can be performed with the available equipment. Identify on paper 3 to 4 circuits of 6 to 10 exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group e.g. do not have press ups followed by pull ups.

A circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk etc.

Exercises

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 raise
Lower-body: Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
Total-body: Burpees, Treadmills, Squat thrusts, Skipping

Example 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 raise

How much and how long

20 to 30 seconds work on each exercise with a 30 seconds 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. If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Notes

It is important to warm up with easy jogging and dynamic stretching exercises and an easy jog with static stretching as a cool down after the session. For each circuit I use a set of lino cards (6 inches by 6 inches) with an exercise written on each which I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit.

About the Author

Brian Mackenzie is a UK Athletics level 4 performance coach and a coach tutor/assessor. He has been coaching sprint, middle distance and combined event athletes for the past 20+ years and has 35+ years experience as an endurance athlete.

Brian can be contacted through his website at www.brianmac.co.uk

Article Reference

Mackenzie B. (2005), "How to design a circuit training session", Brian Mackenzie's Successful Coaching (ISSN 1745-7513), Issue 21

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: