Circuit Training Routines for Strength Endurance & Fitness
A well-designed circuit training routine can be a beneficial addition to any endurance athletes training program
At one point, many endurance athletes avoided strength conditioning for fear it would be detrimental. However, studies have shown that this is not the case and even heavy resistance training can aid endurance performance.
Long-term strength endurance is required by athletes such as distance runners, swimmers, cyclists, triathletes and rowers for example. Sports such as soccer and filed hockey also require good muscular endurance, but the intermittent nature of these sports requires short-term strength endurance and it is developed in a different way.
Alternatively, if its just general fitness you require, see these sample circuit training workouts.
Sample Circuit Training Routines (long-term strength endurance)
Here the parameters for designing a circuit training routine for an endurance event:
The following circuit training examples show how the parameters above alter within the suggested ranges for various sports:
5K/10K Circuit Training Routine
The sample programs above focus only on muscular endurance development through the use or resistance exercises. The circuit training routine below however, combines strength exercises and endurance exercises. Its useful for individuals who dont have the time to take on separate strength and aerobic endurance training programs:
Rest Between Stations: Time it take to move between exercises
Rest Between Circuits: 4-5 mins
No. circuits: 2-3
Load: Bodyweight or were weights used 30-50% 1-RM
Warm up - 10 to 15 minutes of light jogging
1. Run 800m at race pace
2. 20 Burpees
3. 20 push-pus
4. 15 single leg squats either leg 5. 30 crunches 6. Run 800m at race pace
7. High box steps with jump (20 each leg)
8. 20 bench dips 9. Dumbbell lunges (20 each leg)
10. 15-20 double crunches
11. Run 800m at race pace
12. 20 squat to presses
14. Run 1500m at race pace
Cool down - 15 minutes of easy jogging, stretching
Recommended Workouts & Training Programs
If you're going to spend time and energy getting your body into great shape (either for a sport or self-esteem) you deserve to get the very best results for your efforts...
Instead of spending hours upon hours sifting through the junk online, you might want to look at these 12 recommended programs. This is my short-list of outstanding fitness resources that cover everything from fat loss to speed training.
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Bompa TO. (1999) Periodization Training for Sports. Champaign,IL: Human Kinetics
Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics
Scholich M. (1992) Circuit Training for All Sports. Toronto: Sports Books Publishers