Circuit Training for Contact Sports, any recommendations?

[jtreyes]

I've been reading about Circuit Training. Do you guys have any programs that you can recommend?

I'm sure everybody would want to hear about it.

[level3fitness]

Hi,

Let me try to answer your question :

It is true that Circuit training is massively used in combat /contact sports because this type of training will enhance your anaerobic conditioning to your energy systems (hingal) and muscular endurance.
(Gaining Explosive power can be enhanced too but some plyos or olympic lifts should do the trick for that one. )

Circuit training is not the #1 way to train though...it should serve you as a piece of your training puzzle.

However, getting such programs off the internet or any random recommendations can be somehow dangerous because it is not personalized. Another important thing about personalization is to periodize your conditioning drills meaning you cannot go ALL OUT on this type of training all year long. There are conditioing strategies that should be applied from person to person.

For the sake of answering your questions a circuit will look like this (no equip):

75 Jump Jacks
Run 100 meters
8-15 Burpees
Go back to the starting line and repeat it for 8-10 reps.

Where are you from bro? We offer 1 on 1 training and group sessions in the south metro manila which specializes in improving physical fitness and sport specific enhancement.

For more information you can go to our website Level Three Fitness

[jtreyes]

Hi,

Let me try to answer your question :

It is true that Circuit training is massively used in combat /contact sports because this type of training will enhance your anaerobic conditioning to your energy systems (hingal) and muscular endurance.
(Gaining Explosive power can be enhanced too but some plyos or olympic lifts should do the trick for that one. )

Circuit training is not the #1 way to train though...it should serve you as a piece of your training puzzle.

However, getting such programs off the internet or any random recommendations can be somehow dangerous because it is not personalized. Another important thing about personalization is to periodize your conditioning drills meaning you cannot go ALL OUT on this type of training all year long. There are conditioing strategies that should be applied from person to person.

For the sake of answering your questions a circuit will look like this (no equip):

75 Jump Jacks
Run 100 meters
8-15 Burpees
Go back to the starting line and repeat it for 8-10 reps.

Where are you from bro? We offer 1 on 1 training and group sessions in the south metro manila which specializes in improving physical fitness and sport specific enhancement.

For more information you can go to our website Level Three Fitness

I'm actually trying to make my own circuit training program.

What are the things that I should consider?

I'm too far from where you are located. I'm from the East of the Metro. Antipolo.

[burungkol]

here's my simplest:

500 right leg kicks.
500 left leg kicks.
500 alternate leg kicks.

then proceed with the next...

[Machete]

Here was my MMA circuit:

2 minutes Hanging Heavy Bag Striking
1 minute Heavy Bag Lifts
2 minutes Heavy Bag Positioning + Ground & Pound

[thesunstreaker]

Eto nalang I'll give you a simple barbell complex:

do 5 reps each, start with 3 sets, rest 1 minute in between sets

romanian deadlift
bent row
overhead press
squats

[jtreyes]

how can I integrate burpees into a circuit? and do I do it before or after lifting weights?

oh and would using kettlebells be good for a circuit training routine?

[level3fitness]

Hi JT,

What are you aiming for conditioning? Strength? Punching power? You can manipulate Kettlebell lifts, burpees and other movements to cater on what you need to enhance. For example you need to improve your overall conditioning...so you have to keep in mind to improve VO2max and muscular endurance as well as lactic threshold... a sample circuit will look like this:

Run for a fast brisk pace (tempo run) for a 2 minute round then immediately proceed doing the circuit without rest:
burpees without jump 20 reps
fast hindu squats 20 reps
Pullup holds 10-30 counts
repeat the whole round of running and repeat the sequence for 3 more times.

The circuit will last about 15 minutes...very specific for a 3 rounds of 5 minutes that we typically see in a MMA fight. This circuit will teach you to move while tired from running. You can change the running into 2 minute intense shadowboxing then proceed with the circuit...that is if you want to incorporate sport specific movements to your circuit like Machete was suggesting (great circuit by the way bro).

If you want to increase your strength you might want to do rounds of 5x5 to improve overall strength so for example you'll use:

2 50 lbs dumbells for 6 reps db swings then superset it with 10 burpee-long jump (burpees using long jump instead of just jumping in the air)
repeat this sequence for 10 sets with 30-60 second rests.

These are just samples. You might want to ask your coach in incorporating circuits to your weaknesses if you want to improve them.

Hope this helps

[Machete]

Honestly I'd spend time on skill first before I worry about that if I were you.

[level3fitness]

yeah machete is correct too. It all depends on where you are right now. I am talking in an off-season point of view. machete is right about skills though