STRENGTH TRAINING – CIRCUIT TRAINING

ByMichelle Mee
Circuit training is an overall body workout with a combination of aerobic fitness and resistance exercises. A circuit has exercise stations which are short and intense. The stations can require weights, resistance bands or your own body weight. The session can last 30-45min.

 

The purpose of circuits is to enhance strength, stamina and suppleness/agility while improving cardio fitness. It is ideal to add a circuit session into winter training.
If you see 1 hour strength on your programme, your can try one of these circuits.

 

Speed Circuit (Winter training/Pre-session)
No Weights required
Targets running form, stride length and speed combined with strength.
  • 10 min Easy running to warmup
  • Run 4 x 200m R Pace with 1 min rest
  • 20 bench step ups or pavilion stairs
  • Run 1 x 400m at R Pace
  • 20 squats
  • Run 4 x 200m at R Pace with 1min rest in between
  • 2 sets of 30s side plank on each side
  • 8 x 100m at R Pace, with 30 seconds rest in between
  • Plank for 1 min
  • 8 x 50m at R Pace, with 15 seconds rest in between
  • 10 push up, 10 Half Jacks (V), 10 sit-up, 10 leg raises
  • 10 min Easy running to cool down

 

Endurance Circuit (5km+)
No Weights required
Targets strength and endurance.
  • 15 min Easy running to warm up
  • 10 Push ups
  • 20 crunches
  • 30 calf raises
  • 2 x 800m at T Pace with 1 min rest in between
  • 1 min plank
  • 20 walking lunges
  • 2 sets of 30s side plank on each side
  • 2 x 800m at T Pace with 1 min rest in between
  • 10 Half Jacks (V), 10 sit up, 10 leg raises
  • 4 x 200m at R Pace with 2 min rest
  • 15 min Easy running to cool down

 

Gym Circuit for improving strength and power. (30min)
Weights and equipment required
You should be able to finish the 5th rep with good form but not be able to do a 6th rep.
Caution! Make sure you have the correct technique and form before using heavy weights. Maintain control of the weight and exercise throughout.
All exercises are 1 sets with 5 reps.
15 min rowing/cycling to warm up
  • Squats
  • Bench Press
  • Concentrated Arm Curls with straight bar
  • Leg Extensions
  • Lateral pull downs
  • Leg Curls
  • Shoulder or Arno Press
  • Standing Calf raises
  • Leg press

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