Training Circuit

[Ste Preece]

Guys: Whilst I appreciate that most of you have some form of circuits to work against. Here's one that I prepared for a friend of mine. Note: he trains with me in Ninjutsu, so his Monday's are spent in the Dojo:

MONTHLY TRAINING ROUTINE


Week 1

Monday: Ninjutsu

Tuesday: 3 Mile Run - followed by: 5 Sets of Tonne Ups or weight training circuit.
(Timed)

Wednesday: Day Off

Thursday: 3 Mile Run –followed by: 5 Sets of Tonne Ups or weight training circuit.
(Different run Route) – Timed

Friday: Day Off

Saturday: 3 Mile Run - followed by: 5 Sets of Tonne Ups or weight training.
(Either route – Not Timed)

Sunday: Day Off


Note: If you put a weight-training circuit together then always use a weight that you can do no less that 20 reps with. You may find it hard lifting lighter weights because you are used to heavier weights. It’s all in the mind, just focus on the goal.

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Week 2

Monday: Ninjutsu

Tuesday: 4 Mile Run - followed by: 5 Sets of Tonne Ups or weight training circuit.
(Timed)

Wednesday: Day Off

Thursday: 3 mile Run with Banks or hills for Sprint Training - followed by: 5 Sets of Tonne Ups or weight training.

(Different Route) – Timed – Sprint up banks and run steadily down them.


Friday: Day Off

Saturday: 4 Mile Run - followed by: 5 Sets of Tonne Ups or weight training.
(Either route – Not Timed)

Sunday: Day Off

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Week 3

Monday: Ninjutsu

Tuesday: 3 Mile Run - followed by: 6 Sets of Tonne Ups or weight training circuit.

Wednesday: Day Off

Thursday: 5 Mile Run - followed by: 6 Sets of Tonne Ups or weight training circuit.

Friday: Day Off

Saturday: 5 Mile Run only. Timed.

Sunday: Day Off

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Week 4

Monday: Ninjutsu

Tuesday: 5 Mile Run - followed by: 6 Sets of Tonne Ups or weight training.

Wednesday: Day Off

Thursday: 4 Mile Run – with sprints - followed by: 6 Sets of Tonne Ups or weight training circuit.

Friday: Day Off

Saturday: 6 Mile Run only.

Sunday: Day Off

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Tonne Ups


If possible run between two mats, that are 15 Metres apart. Start by running to the first mat and doing your first set on it. Complete the set and then run to the next mat & do the next set. Then back and forth between the mats, doing the next set of exercises at each one, until complete. If you only have one mat then run to a marker and then back to the mat to do the exercises. Give your self 3 minutes rest at the end of each complete circuit.

If possible, this is best performed by two people. One does the exercise, whilst the other calls out the required exercise as you reach the mat. If you’re training on your own and forget the order of exercise. Write them in large print and keep the list next to the mat so that you can follow it.


Sit Ups x 10

Press Ups x 10

Burpees x 10

Squat Thrusts x 10

Dorsals x 10

Wide Arm Press Ups x 10

Star Jumps x 10

Alternate Leg Situps x 10

Tuck Jumps x 10

V- Sits (Alternate Leg optional) x 10


Note: You can also pyramid this by doing 10 repetitions for the first circuit, then 8 for the second and 6 for the 3rd etc. And, of course, you can increase the number to 12 or 15 and then work through it or down in a pyramid. Or start with low resps and work towards the higher reps.

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Notes

Rest Days

Always rest on rest days. It’s important to let your body recuperate its energy and for your muscles to repair themselves.

Weight

Don’t run with weight on your back.


Form

Do your exercises correctly, completing each repetition fully, rather than cheating so that you can do them quicker.


Stretching

Always stretch before and after each training session. Stretch each muscle for at least 20 seconds. Never bounce when stretching.

Runs

Try and maintain a steady pace over the distance you are covering. Except for the sprint training days, when you will be thrashing the sprints.


Illness

If you have Flu or are feeling unwell, don’t train. You’ll only run yourself down further!!


Programme

Keep a training diary. Retime your runs on the week stated to monitor progress. Always try to better the last time you made.

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Note: This is only one type of training circuit and I'm sure you have many more.

The secret is to make it work for you, in that you do less reps if its above your current level of fitness or you do more if you can.

However, all in all, its shows a route of fitness progression, boosting your fitness levels and tracking it too. Which adds to your preparation.


Cheers

Steve

[Alarkhertrape]

I know this has been discussed somewhat before, but I thought I would ask more. How many of you have combined weight training with your MA training and have found it effective, or not effective?

[Ste Preece]

I tend to do a fair bit of weight training, but light weights and lots of repetitions. This is to help to build up endurance as well as strength.

It would be good to incorporate a weights based training session ontop of your circuit training. Or do your circuit training with weights too.


Steve