Circuit Training For Strength and Endurance

aaron guyett battle ropes Dec 04, 2019

By: Aaron Guyett, M.A., B.S., CSCS, FRCms, FRAs

Education Director and Master Coach

What is Circuit Training?

Circuit training is the high intensity interval training of yesteryear.

Whereas the average group training and exercise class is filled with high intensity interval training, we used to call this circuit training.

Most people think of machines or tiny dumbbells when they conjure pictures of circuit training, but that does have to be the case.

Is circuit training high intensity?

It can be, depending upon the results you are working for, or the way in which you design the program.

Is circuit training, interval training?

It is, dependent upon the goals, and the way you design the program.

Is circuit training effective in building strength and endurance?

As stated in research by Alcaraz, Sánchez-Lorente, and Blazevich, "Heavy Resistance Circuits may be an effective training strategy for the promotion of both strength and cardiovascular adaptations."1  It has been my experience that good programming and coaching will help coax both of these adaptations from any client or athlete within a circuit training type workout.

The video above and this workout below, is a sample battle ropes and body weight workout to try, which helps deliver improvements in strength and endurance (as long as you are using the SAID principle and progressive learn more about each of these check out Battle Ropes Advanced Course)

Battle Ropes and Body Weight Circuit

  • Reverse Lunge Alternating Waves - 30 Sec work/30 Sec Rest
  • Walking Lateral Waves - 30 Sec work/30 Sec Rest
  • Kneeling-to-standing In-and-out Waves - 30 Sec work/30 Sec Rest
  • Lateral Lunge Outside Circles - 30 Sec work/30 Sec Rest

Repeat for 3 to 5 Rounds

  • Air Squat or Squat Jumps - 30 Sec work/30 Sec Rest
  • Push-ups - 30 Sec work/30 Sec Rest
  • Pull-ups - 30 Sec work/30 Sec Rest
  • Crunch-to-Situp - 30 Sec work/30 Sec Rest

Repeat for 3 to 5 Rounds

  • Pallof Press Right - 30 Sec work/30 Sec Rest
  • Pallof Press Left - 30 Sec work/30 Sec Rest
  • Band Rotation Right - 30 Sec work/30 Sec Rest
  • Band Rotation Left - 30 Sec work/30 Sec Rest

Repeat for 3 to 5 Rounds

Ensure you are doing a proper warm-up and cool down with this workout, and you can progress week-to-week by adding more intensity, speed, or sets to each workout. 

Members of Living.Fit are able to access our entire multimedia library with these full length articles plus long form video discussion to go with! View battle rope plans here:

Want to Be a Better Coach?

If you have interest in learning how to reach your goals as a trainer, being part of a community of trainers to interact with and weekly accountability with monthly coaching meetings, set some time to meet with our master coach Aaron Guyett to learn about our memberships for educators:

Aaron brings 20 years of experience in the fitness industry, having run and sold a successful gym in Orange County and is immersed in fitness research. Members are gym owners, fitness managers, personal trainers, education directors, strength coaches and more who all work together to help each other work towards their ultimate vision. You can schedule a 15 minute introductory call to learn more with Aaron:

Works Cited

  1. Physical Performance and Cardiovascular Responses to an Acute Bout of Heavy Resistance Circuit Training versus Traditional Strength Training, Alcaraz, Pedro E1; Sánchez-Lorente, Jorge2; Blazevich, Anthony J3, Journal of Strength and Conditioning Research: May 2008 - Volume 22 - Issue 3 - p 667-671doi: 10.1519/JSC.0b013e31816a588f, Original Research.



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