Fixed Load Circuit
In this type of circuit, the effort is always constant. As the athletes adapt, the total training time will be reduced. Generally there will be between 5 and 15 types of exercises, and each exercise will have between 5 and 30 repetitions. Each call will be executed 1 to 3 times. Between these groups, the break times will depend on the level of each one. (30 seconds … 1 minute) When using equipment, the coach must make sure that the athlete knows how to perform the respective exercise correctly. If you do this type of workout in a classic fitness room, you may have problems (for example, the apparatus or weight rack is busy). That’s why our advice is to choose a good time when the room is not busy, or to opt for a Crossfit room, where there are hours of open gym, and there you will find enough equipment.
Ok, in terms of progression … The athlete can progress in the following way • By increasing the number of repetitions • Higher weights • At weightless exercises, by changing the execution angle.
This circuit is based on the individual ability to perform an exercise. In general, 10 exercises are used. How many repetitions you can do in a minute will determine the optimum. That number will be divided into two, and the result will be the “training load”. The training will consist of 3 circuits of 10 exercises each. When the working time reaches 10 minutes, other training loads will be determined.
In this type of circuit, a time will be set. Athletes must perform as many repetitions during this time (AMRAP). Speed and execution technique are a crucial factor here. This type of exercise will be performed in two ways. One method is to perform all the exercises listed in sequences of 30-40- … seconds, successively, without pause. Another method is to perform for 30 seconds an exercise with a pause of 15 seconds until entering the next one.
In this type of training, the athlete must use increasingly heavy weights. The scaling is done according to the maximum repetitions of each category of exercise. Eight exercises are usually performed for this type of training. The upload percentage ranges from 30 to 70% of the maximum repetition. In general, 12 repetitions per exercise are chosen. The circuit may increase in weight by the gradual and controlled addition of weights. E.g. An athlete needs 15 minutes to complete 3 complete circuits with 40% of the maximum repetition. After one month, it will reach 50% of the maximum and will be able to add 5 extra repetitions per exercise. It is important not to exceed 70% of the maximum potential!
Examples of construction of a circuit training Fixed load circuit – No equipment
• Floats x 12
• Knee jumps x 15
• Abdominal x 15
• Floats with raised legs x 10
• Knee jumps x 12
• Pike situps / Scissors x 10
• Burpees x 12
• Back hyperextensions x 10
• Flapping with a slap (who can’t execute them to make them simple but with a bigger blast) x 10
• Pike jump / X 10 bending jumps
Fixed load circuit – With equipment
• Dips x 10
• Burpees x 12
• Abdominal x 15
• Back hyperextensions x 12
• Jumping on the bench / box x 12
• Shuttle sprint 10m x 10
• Dips with raised legs
• Jumping over the bench, side to side x 20
• Lifts of the legs from the hanger x 10
• Traction x 10 Power circuit
• Shoulder press behind the neck x 12
• Weighed with barbell x 12
• Knee flexion (back squat) x 12
• Upright row with dumbbell x 12
• Good morning x 12
• Knee flexion (front squat) x 12
• Chest press with dumbbell x 12
• Romanian addresses x 12
As I mentioned earlier, different variations of the circuit produce different results. It is necessary that the trainer doing the training combine ideas to achieve results faster. In order to enter the endurance element then the trainer must introduce the runner, or Rowing. An example is to have a run time of 30 seconds after each exercise.
The trainer can combine all 4 types of circuit training into one, for example:
• Power snatch / Weightlifting, 6 repetitions 60% (force)
• Good Morning, 8 repetitions with 60% (force)
• Jumping knee, maximum repetition in 15 seconds (targeted)
• Press with dumbbell for chest, 6 repetitions with 60% (force)
• Weightlifting, 8 repetitions 60% (force)
• Floats, 15 repetitions (fixed load)
• Upright row, 8 repetitions with 60% (force)
• Bank jumps, 10 repetitions (individual)
• Abdomens, 15 repetitions (fixed load)
Examples of circuit training for weightlifters, powerlifters and in general those focused on strength training – Istvan Javorek
The purpose of these circuits is to develop muscle growth, increase vital capacities, correct body position and, last but not least, endurance development. The first circuit will require endurance of the neuromuscular system, and the second will focus more on strength and power.
• Upright Row, 6 repetitions
• Snatch High Pull, 6 repetitions
• Back shoulder press, 6 repetitions
• Good Morning, 10 repetitions
• Weighed with dumbbells x 8 repetitions 4 times.
• Upright Row x 3 reps
• Snatch High Pull x 3 reps
• Push Press Behind Neck x 3 reps
• Good Morning x 5 reps
• Ramat with barbell x 3 reps 4 times.