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COMBAT CIRCUIT TRAINING
This article looks at the benefits of circuit training, and how to structure a session.
The circuit training format consists of a group of exercises that are completed one after the other for a prescribed time period before moving onto the next exercise. Each exercise is also separated by a brief rest interval. This type of training builds both strength and stamina simultaneously, and condenses more work in the same training period.
Circuit training allows a class of mixed ability to train to their own capacity in the same session, because exercises are conducted individually rather than as a mass. Therefore each individual can push themselves to their own limits at each exercise ‘station’. It is also an effective training tool for a whole class or a single individual – and can be effectively employed at home with little available equipment.
Designing a Circuit
The first consideration when planning a circuit is the aim or objective of the session. Once this important point has been decided, you can select which exercises to include. Other important factors to consider would be:
- the number of participants
- the standard of fitness
- the amount of time, space and equipment available.
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>Punching with dumbells
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Having considered these points it’s time to start planning your circuit. The key to laying out a circuit that will maintain a high work capacity is to ensure that consecutive exercises do not target the same body part. For example you would avoid putting a press-ups exercise station just before a tricep dips station. The localised muscular fatigue would prevent the exercises being performed productively. A well-planned circuit will also target each major muscle group, ensuring balanced development.
Circuit training exercises fall into the following main categories:
- Trunk or torso exercises
- Arm exercises
- Leg exercises
These main categories target specific muscle groups. By avoiding placing exercises from the same category one after the other, you can avoid premature overloading.
Trunk or torso exercises consist of sit ups and all variations including the standard abdominal curl, cross over twisting sit up, crunches, reverse squats and leg cycling versions etc. Weighted medicine balls can also be used to work the torso during abdominal curling and twisting exercises. Lower back exercises such as dorsal raises (laying face down on the floor and raising both your shoulders and legs from the floor simultaneously) also work the trunk of your body.
Arm exercises include press ups (including variations such as close, wide and staggered hand positions), tricep dips, weighted bicep curls and chin ups from a suspended beam etc.
Leg exercises can range from running around the gym and step ups to standing squats and lunges.
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>Plyometric bounding side-to-side over an obstacle
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Each of these main categories can also be subdivided into the following sub-categories:
- Cardiovascular exercises
- Strength exercises
- Plyometric exercises
- Skill related exercises
Cardiovascular exercises include running, skipping and stepping activities. Strength exercises consist of any callisthenic activities such as press ups, sit ups and standing squats etc. Many of the leg exercises will serve as both cardiovascular and strength exercises. Plyometric exercises involve springing-bounding activities such as hopping, leaping, skipping, clapping press ups and throwing and catching a medicine ball. These exercises will improve muscle contraction speed and strength.
The objective of your circuit will determine which exercises you include. Because we are looking at a ‘combat circuit’, we will incorporate skill related exercises directly from martial arts practice.
Some martial arts specific exercises could be as obvious as working on a punch bag or shadow sparring. But others could be adaptations of standard exercises, for example:
jab-cross sit ups, shadow sparring step ups and shadow boxing with hand weights.
If bag work is included in your circuit then you could specify a different theme to each bag (as discussed in last months article).
Exercise Examples By Category
The following table gives you an idea of some different exercises that can be used in a circuit, and the body part targeted and which sub-category it is likely to fall under (cardio, strength, plyometric or skill).
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>Skill related exercise
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Timing Intervals
At Martial Concept we recommend working each exercise for a one-minute period, and taking 15 seconds to get into position for the next exercise. Playing the Timer Training Mix CD from tracks 1 to 3 will allow you to work for a continuous 20 minutes of circuit training using this automated timing structure. You simply begin exercising when the start scratch-beep sounds, and finish a minute later when the stop scratch-beep is heard. After 15-seconds the next ‘start scratch-beep’ sounds, by which time you have moved to the next station (and sucked in some air!). The Timer Training Mix CD can be equally used to coordinate a circuit training class, or a lone individual at home.
Home Circuit Training
You are unlikely to have a great selection of training equipment available to you at home, but any fitness equipment that you have collected over the years could easily be used in a home training session. Free weights, skipping ropes, push up bars, ab-crunchers and such like can be dusted down and be laid out in a circuit. Even without such equipment, you can use your own body weight in exercises such as star jumps, press ups, lunges, crunches, stair climbing, chair dips, burpees, jumping jacks and dorsal raises etc.
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>Sit ups using a medicine ball
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Circuit training is an excellent way to improve your overall fitness and burn fat. If your New Years resolutions are starting to flag, then it’s definitely worth considering circuit training to both kick start your enthusiasm and get results.
Next month we will take a look at applying timer training to your sparring practice.
If you missed any previous Timer Training articles, you can see them at the Martial Concept website – www.martialconcept.co.uk.
For more information regarding the Timer Training Mix or timer training, please e-mail info@martialconcept.com.
You can buy the Timer Training Mix online at www.martialconcept.co.uk for £11.99 – free UK delivery (buy online and receive a free user’s e-guide). Or see the advert elsewhere in this issue.
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