Brought to you by the Department
of Kinesiology and Health at Georgia State
University.
Circuit Training
TRAINING PARAMETERS/WORK
Novice Athletes:
- Duration of Phase 8-10 weeks
- Load 30-40%
- Number of Stations 9-15
- Number of Circuits per Session 2-3
- Total Time of Circuit Training Session 20-25 minutes
- Rest Interval Between Exercises 90 seconds
- Rest Interval between Circuits 2-3 minutes
- Frequency/Week 2-3
Experienced Athletes:
- Duration of Phase 3-6 weeks
- Load 40-70%
- Number of Stations 6-9
- Total Time of Circuit Training Session 30-40 minutes
- Rest Interval Between Exercises 45-60 seconds
- Rest Interval between Circuits 1-2 minutes
- Frequency/Week 3-4
PURPOSE
TRANSITION PHASE: The main goal of this phase is
(through a decreased volume and intensity) to remove the fatigue
acquired during the previous training and season, and to
replenish the exhausted energy stores. If during the transition
phase athletes do not perform any strength training, muscles may
decrease in size together with considerable loss in power.
ANATOMICAL ADAPTATION: The purpose of the AA phase is
to progressive adapt the muscles, and especially muscle
attachments to the bone, to easier cope with heavier loads during
the following training. The overall load has to be increased, but
without experiencing discomfort.
SUGGESTED LOAD INCREMENTS
Novice Athletes:
- Week #1-2 30%
- Week #3-4 35%
- Week #5-6 40%
Experienced Athletes:
- Week #1 40%
- Week #2 50%
- Week #3 60%
- Week #4 50%
- Week #5 60%
- Week #6 70%
SAMPLE CIRCUIT TRAINING PROGRAM
Monday:
Resting only 45 seconds between exercises
- Duo-Chest (Fly's/Chest Press is a super set); 1x10
- Crunch Machine; 1x25
- Duo-Leg (Extension/Press is a super set); 1x10
- Rotary Torso Machine; 1x10@each side
- Duo-Shoulder (Lateral/Press is a super set); 1x10
- Plate Crunch; 1x25
- Duo-Back (T-Bar/Pull Downs is a super set); 1x10
- Triceps Exercise; 1x12
- Hyperextension; 1x12
- Biceps Exercise; 1x12
- Glute-Ham; 1x8
Rest 2 minutes then repeat two more times.
Wednesday:
Resting only 45 seconds between exercises
- Duo-Chest (Fly's/Chest Press is a super set); 1x10
- Crunch Machine; 1x25
- Duo-Leg (Extension/Press is a super set); 1x10
- Rotary Torso Machine; 1x10@each side
- Duo-Shoulder (Lateral/Press is a super set); 1x10
- Plate Crunch; 1x25
- Duo-Back (T-Bar/Pull Downs is a super set); 1x10
- Triceps Exercise; 1x12
- Hyperextension; 1x12
- Biceps Exercise; 1x12
- Glute-Ham; 1x8
Rest 2 minutes then repeat two more times.
Friday:
Resting only 45 seconds between exercises
- Duo-Chest (Fly's/Chest Press is a super set); 1x10
- Crunch Machine; 1x25
- Duo-Leg (Extension/Press is a super set); 1x10
- Rotary Torso Machine; 1x10@each side
- Duo-Shoulder (Lateral/Press is a super set); 1x10
- Plate Crunch; 1x25
- Duo-Back (T-Bar/Pull Downs is a super set); 1x10
- Triceps Exercise; 1x12
- Hyperextension; 1x12
- Biceps Exercise; 1x12
- Glute-Ham; 1x8
Rest 2 minutes then repeat two more times.
Go to The Exercise
and Physical Fitness Home Page
The Exercise and Physical Fitness Web Page is an
ongoing project by graduate students in the Master of Science
program in Exercise Science in the Department of Kinesiology and
Health at Georgia State University. This project was created by
J. Andrew Doyle, PhD, and was last modified on: April 25, 1997.