Greetings baliwaves readers. I’m still under the pump with Teaching and Assessing (Cert 3 and Cert 4 Personal Training Courses, plus Promo for my next Course on December 7/8 (Sydney CBD).
Last week was also the final Prep for my New York Marathon entrant. This was an upscaling of last years programme, the last three weeks (as usual) being the Taper Phase. Last year saw us working on technique and manipulation of exercises; to increase flexibility, change upper body posture to promote better breathing and gate changes, plus an introduction to new Interval Training.
This year saw us capitalizing on last years gains in the gym/intervals department and pushing way past last years heights, to gain even more lofty achievements. I’m both excited and nervous for him this weekend!
It was also great to bump into a nice guy at freshwater a week or so ago, who acknowledged reading my articles… thanks for the positive feedback.
So, what shall we consider in this article…. I think…
Firstly, let’s look at some definitions;
I’ll state the obvious… it’s a ‘circuit’, a loop of exercises sequentially, I tend to use clock-wise as a convenient direction, as most people understand the concept of clock movement (even in the digital age).
The circuit has a clockwise flow, moving from one exercise to the next. As with all exercises the intensity and science can be manipulated to achieve different outcomes.
Rep ranges can be changed;
Science says this must be considered relative to load. If we use 10kg as an example, then if we exhaust our muscles somewhere in the region of 8-12 reps, we’ll get some cross effects of muscle growth, muscle strength and an added metabolic stimulus for ‘tone’ (to use an adage that most understand). If, however we can do 40 reps at 10kg and do 25, we’re totally under-achieving to say the least. We can vary loads/reps to the strength area of 4-6 rep max and other variations, moving outside of a 5-15 scenario in the circuits I design, is something I rarely do.
Time (total, rep times and rest times); I tend to set 60-minute circuits, I tend to set 5-12 reps, depending on the person and exercise, the next exercise will often dictate the rest times. For instance; A Bulgarian Squat (raised foot lunge), is a demanding exercise, and therefor logically, more rest considerations are use. So, I might follow the Bulgarian with a Floor Blue Roller stretch/exercise/rolfing scenario. I could then do another leg exercise such as a Squat, or a Squat Combo (20kg plate hold for Squat, Bicep Curl, Military Press, French Press (repeated x 10, which is much more metabolic, 4 exercise combo and total rep time extended). Following this immediately with a Back exercise (Row perhaps), will give the majority of the muscles just worked a rest (but will double train the biceps and stimulate the metabolism even more because the metabolic system gets no rest).
Firstly, technique is paramount, every exercise included needs to be performed correctly and provide minimal injury risk. To this end, I only have (generally) THREE OR FOUR people max in my circuits. Every participant has done one on one training with me, to learn the exercises or basic postural premises ad movement patterns. Three or Four people allows me to be able to monitor every participant closely for safe and effective training. Obviously, some exercises are more applicable to certain people than others, having said that a lot of the equipment and mediums used can be varied immensely to cater for myriad purposes and knowledge levels. For instance; a Fit-Ball = a Plank, or a Plank Roll-out, or a more unpredictable Push Up Medium, or a Push Up with the feet or changing feet on the ball, or a kneeling exercise, two knees, one knee one hand, or a Sitting exercise for glute involvement…. The list goes on! A clever introduction of variable mediums/apparatus/loads/exercises means equipment can sit in the circuit and each participant can use it safely and effectively but differently, or each round could be different. Sequences can also be built/added or subtracted and varied. Please look at some of the pics provided and muse on some of the stations and variations.
Circuits can be varied with the number of ‘rounds’ or the number of rounds with certain exercises included then changed. 3-5 optimal.
As with all exercise, get your health checked prior and get some expert tuition prior re exercise technique.
Questions often raised;
Are circuits of any use?
I believe so, they hedge bets somewhat, however, if designed correctly and to the individual(s) they can be very beneficial.
Do they train the Heart or the Muscles?
Both if designed correctly, the heart rate stays ‘high-medium’ depending on the manipulations and design.
Do they target certain areas?
Once again, if the Trainer sets them up correctly, of course they can.
Do you need a gym?
No, however you’d need to be inventive and understand loading principles/exercise techniques, but a bag full of rocks is a resistance to movement!
High Impact or Low Impact?
Both or either, depending on the design.
Low Level (beginner) or High Level (Athlete)?
They can be from beginner all the way through to Elite. However, they are not necessarily specific for most Athletes.
I could write more, but that’s an overview that should shed a pretty good insight. Hope you get great waves and if your heading to Bali make sure you drop the boys at baliwaves.com a message for the latest insider news and information to get you more than your share of waves.
My next course is not only for the PTs, Physios, Eps etc,
It’s for anyone wanting to get the best out of their training. Contact me through this page and get some Special Discount courtesy of baliwaves.com
Clive, check out my new (Embryo Stage) Web-site.