circuit training programs - post yours if you got one.

[coronadozx]

i've got 3 decent ones i use from time-to-time.

i just started this one and i'll probaby revamp it as i get use to it. i set my stopwatch for 1 minute intervals. i start w/ the jump rope for 1 minute, then move to 1 minute of ab exercises (whatever i want) and then 1 minute of rest. i'll do b/t 7 to 8 sets of that. i'll probably incorporate push ups, and then squats in the future.

at my last command, we did an awesome circuit program. the first one was on a 0.3 mile "D" shaped track. between turns 1 and 2, we stopped and did 25 push ups, jogged to the middle of turns 5 and 6 and did 50 ab exercises (whatever you wanted, leg raises, oblique crunches, reg. crunches, etc.), and then we sprinted the straight away. for each lap, we increased the repetitions by 5. we usually get about 5 to 6 laps in.

another awesome one is killer. this is a modified soccer program that i used during my sports med college days while rehabbing soccer players after ACL/meniscal injuries or if any of them just wanted a good cardio push. this involves a stationary bike, a jump rope, and a water bottle (it helps).

• get about a 3-5 minute warm up on the bike. then push it hard (i mean all out) for 18 seconds, then get off and jump rope for 1 minute, back on the bike at a moderate pace for 1 minute, then repeat. work your way up to 10-12 reps of that.

oh, sorry for the weak MSPaint pic (i hate it!, but you get the point ).

[Goin Ape Nutz]

^^ ouch, that would hurt with a knee injury. no pain no gain eh?

I've done several circuits... i like just randomly putting various exercises together and moving between stations as quick as possible. Harder to do with a full gym. Lately i've been using a routine stolen from Randy Couture.

bent rows
upright rows
military press
good mornings
lunges
squat push/press
deadlift

done with a weighted straight bar for 8 reps per exercise and 4 or 5 sets.

My favorite one that gets me to puking and makes the lungs burn.

burpees
box alternates
squat jumps
db snatches

10 reps, 4 or 5 sets. good junk right there. Another one that feels good.

3-4 mins at 6.5mph on a treadmill
box jumps (10 reps)
deadlifts (10 reps)
squat push/press (10 reps)

deads and squat press done with a weighted straight bar. 3 or 4 sets.

[binx_19]

i have been some of the training that the actors from the movie 300 did, right now i am kinda working on the 300 challenge.

Gym Jones - Knowledge - "300" this is a link to a blip of what some of the training incurred at Gym Jones in UTAH. Those guys are crazy!!!

[coronadozx]

Originally Posted by Goin Ape Nutz

^^ ouch, that would hurt with a knee injury. no pain no gain eh?

my bad ... i kind of didn't word it correctly.

it was for soccer players who had surgery to repair ACL or meniscal damage. for the ACL rehab, it was months after the surgery. for meniscal, it was a few weeks after surgery.

[coronadozx]

Originally Posted by binx_19

Gym Jones - Knowledge - "300"

PHUCK!


how is your program coming along?

[Goin Ape Nutz]

good luck with your workout binx. sometimes I ponder if my working out alone is really worth shit... even though I really don't have a choice. I notice I give up easier, don't push myself as hard and end most workouts calling myself a pussy for not going harder.

[binx_19]

i usually rest a little longer inbetween sets, but other then that i try to do all the reps w/o resting. the workouts are going great, i threw a different circuit together today, thought i was going to puke 3/4 the way thru.

[binx_19]

that is some extemely intense working and not very common.

[coronadozx]

binx you're a machine dude ...

[binx_19]

i threw a different circuit together today:
warm-up 2:00 minutes on the treadmill
Bicep barbell Curls 1.5 reps 4x8
run/rest/run/rest/run 30 seconds each @ 8 minute mile pace
Tricep extension Cable 1.5 reps 4x8
run/rest/run/rest/run 30 seconds @ 7 minute mile pace
Wrist Curles triple sets
run/rest/run/rest/run 30 seconds @ 5 minute mile pace
Close Grip Bench ---> Dips 3x6--->8
Run 1 minute on treadmill 6 minute mile pace
Pull-ups--->Cable Curl 3x6--->8
Cool Down: wander around trying not to puke.

[Goin Ape Nutz]

nice one binx. another variation on that run rest thing you could try.

sprint 30sec - 1min
10 box jumps (24" or higher)
(rest, or..) 10 squats with a weighted straight bar (I use 60 or 70lbs).

I do these, but instead of sprinting, i jog at a 6.5mph rate for 3-4mins, then the box jumps, then the squats. Rest no more than 2 mins, then back to it for a cycle of 4.

[binx_19]

well once it gets nice out, i will hit up a outdoor track and sprint 100m, then sit-ups, 100m, burpees, 100m, skydivers...and so on something like that variation, there are more non weight things i could do.

[coronadozx]

remind me again what burpees are?