Circuit Training
Circuit training is a very time efficient method of training. It is very common for personal trainers and strength and conditioning coaches to use it when pressed for time. It is a much more efficient way to pack in a lot of work in little time.
Circuit training can technically be done with different “cardio stations” (run, row, ski, jump rope), but this post will be tailored more to the resistance training side.
Circuit training can be used to increase strength, hypertrophy, as well as muscular and cardiovascular endurance. To increase strength, a circuit with a 1. heavy press 2. heavy pull 3. core exercise or a 1. heavy squat 2. explosive jump 3. core exercise are combined with no rest between, but rest at the end of the round. The above structures are great strength and conditioning templates for strength athletes.
Although commonly refereed to as compound sets or super sets, circuit training can be done with a rotation of hypertrophy based exercises. Examples of these combos include: 1. bench press, push ups, triceps extension, 2. pull ups, lat pull down, biceps hammer curls, 3. barbell squats, Bulgarian split squats, quad extensions. Again, little to no rest between exercises, but rest between rounds.
I prefer using exercises with opposing primary muscle groups for maximum energy output and volume without burning out a specific muscle too soon.
Muscular and cardiovascular endurance can be done simultaneously. The idea is to keep energy demands high without burning out a specific muscle group too soon. This would be done with high volume (20+ reps) moderate intensity, and very little rest. Kettlebell and body weight exercises are optimal for this (KB swings -push ups – squats, or pull ups – walking lunges, farmers walks).
The circuit should be difficult relative to the athlete. Technique should not be compromised, and recovery should be sufficient between rounds to ensure safety and high effort. Circuit training is heart healthy, metabolically demanding, muscle building, and time efficient.