Smart Circuit Training

An athlete’s ability to repeatedly produce high amounts of power - and then recovery quickly to do it again (and again… and again…) is the definition of fitness for team sports.

An athlete’s ability to repeatedly produce high amounts of power - and then recovery quickly to do it again (and again… and again…) is the definition of fitness for team sports.

Lately I’ve been working with an athlete rehabbing from a lower body injury who needs to keep her cardiovascular conditioning and fitness as high as possible. It’s been a great challenge and has gotten me utilizing some methods and equipment I don’t regularly utilize.

Circuit training, in particular, has been crucial.

It’s really important to keep training, even with an injury, you just have to be smart about it. Otherwise, the athlete will come back from injury only to find themselves woefully out of shape - which can lead to a new injury simply from fatigue when they try to pick up their sport again.

There are truly unlimited possibilities when it comes to circuit training. A basic understanding of what you want to get out of the session should help guide some decent decision making. Always be sure to factor in some rest time and/or active recovery.

I’m also a big supporter of self-regulation. If your body says it needs to go slower or rest, then give it what it needs! We always want to train with the intent to “live to fight another day”. There will be another workout to push to your limit.

Here is a circuit that I designed for myself that focused on repeated efforts of maximum power with active recovery. All active recovery exercises were chosen for my specific injury prevention needs:

Explosive Belt Squat x5

*Scap Pull-up x10

Explosive Lat Pulldown x5

*Heel Raise x10

MB Keg Toss x5

*Full cans/Empty cans x10

Explosive Push/Pull x2/way

*Elliptical x:60

Active recovery exercises indicated with the asterisk and italics.

I was able to monitor power output on a rep-by-rep basis throughout the session, but if you want to give this a try and do not have access to that type of feedback just simply do each of the main exercises with as much speed/force as you can generate for every single repetition.

Let me warn you: the above is not for the faint of heart. The repeated focus on power was a real difference maker. Be smart with the amount of total time you want to work. This session was done for 7 rounds and that took around 45-minutes. It was exhausting. Like impacts-the-rest-of-your-day exhausting. I suggest targeting 20-minutes or so for your first time.

Feel free to substitute your own exercises for the active recovery choices. If there’s a chink in your armour, this is the perfect opportunity to know your staying fit and pushing yourself with exercises that are safe for you, while also getting the extra reps on your prehab/rehab exercises.

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Thank you! SAPT

Sarah Walls
A little about me: I've worked in pretty much every corner of the fitness industry for about 10 years. I've had the great fortune of spending most of this time working with gifted athletes at every level. I've also had the great opportunity of designing and conducting research projects, writing occasionally for various publications and blogs, competing in powerlifting, and just generally having a killer time pursuing my passions wherever they may take me. Now I own two businesses: one is an athletic performance training company that I started in 2007 at age 26 and the other is a software company startup that was launched in 2014. Paramount to all the awesomeness of my professional career, is my family. My kids are a thrill and my husband continues to be my most critical and important supporter.
www.strengthboss.com
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