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The Complete Guide to Circuit Training

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“This concise report tells you how to realise new levels of strength, power, speed and skill – and to be able to do so without overloading your body and risking injury. It’s a ‘must-read’ for every athlete who is serious about winning – not to mention their coach!”

Dear Serious Athlete,

Ask practically any athlete or coach what circuit training is, and you’ll immediately get much the same answer: a series of exercises performed quickly with high numbers of repetitions, and usually done at the beginning of the sports season to build basic, all-round fitness.

That’s correct, as far as it goes – but it’s not the whole story. Not by a long shot.

You see most people’s understanding of circuit training is largely confined to the old-fashioned, traditional approach used for decades by everyone from school PE teachers to army instructors to improve basic levels of all-round fitness.

But circuit training is now so much more than that.

It’s a highly-advanced training tool for improving specific areas of performance weakness – if done the right way.

Because circuit training principles can be used to focus in on any aspect of your training, in any sport you do, in a way that rapidly brings you super-charged results.

But, I say again, only if your programme is correctly structured.

That’s why I expect my latest Special Report to quickly become one of the most popular and widely-read reports in the entire PP series.

THE COMPLETE GUIDE TO CIRCUIT TRAINING goes way beyond the conventional explanations of circuit training – the kind of basic information you get in sports books on Amazon or in the sports section of your local bookstore.

Instead, this expert explanation of the principles of advanced circuit training shows you how to apply circuit training to any and every sport where your ability to compete benefits from a major improvement in strength, power, speed, agility or skill.

Read it today and you’ll find out exactly how to design an advanced training programme that targets your specific requirements, for your specific sport.

The benefit to you: a customised and concentrated exercise regime that quickly brings powerful results exactly where you need them most.

Here’s a brief sample of the kinds of questions that THE COMPLETE GUIDE TO CIRCUIT TRAINING answers for you:

  • How do you choose the right exercises for your desired training outcome?
  • How do you structure an advanced circuit training programme for maximum effect?
  • How do you determine the right number or reps and sets?
  • Given how busy most athletes already are, how do you fit circuit training into the training week?
  • How can circuit training be used to pre-habilitate athletes – i.e. to prevent injury?
  • How on earth can circuit training be used to enhance an athlete’s skill – say, in throwing, hitting or catching a ball
  • How can circuit training be correctly adapted for use all year round – even at the height of the competitive season?
  • What’s the best way to structure a circuit training programme if you don’t have ready access to a gym?

So whatever your chosen objective – to shoot out of the starting blocks like a bullet; run with the speed and endurance of a Kikuyu athlete; tumble-turn in the pool like a seal; hit a ball harder than you imagined possible; leap higher and/or further than ever – be sure to order your copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING right away.

Because demand for this special report is sure to be high. So act now to avoid disappointment.

Order your copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING TODAY, at our special, 42%-discounted price.

What’s more, postage & packing is free. And you’ve got 30 days in the convenience of your own home or sports club to decide whether or not you want to keep the book or return it for a full refund.

Be sure to order your copy TODAY – before copies run out, and you’re forced to wait for our second printing.

Yours sincerely

Sylvester Stein
Chairman

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Core Principles of Circuit Training – how to get the very best out of this often-misunderstood approach

THE COMPLETE GUIDE TO CIRCUIT TRAINING kicks off with a chapter on the fundamental principles of circuit training. Because the key to understanding how you can ‘unlock’ circuit training’s full advanced potential lies in first reviewing the basics.

NB: it’s both an excellent ‘refresher course’ for experienced athletes and coaches, and a great introduction to circuit training for anyone looking at this form of sports conditioning for the first time.

The discussion opens with an explanation of who should use circuit training and why, how to set up a circuit training programme for the first time (including the thorny question of how to determine the right number of reps and sets), and how to combine resistance training with cardio-vascular training in a circuit training programme.

Then we turn to more complex questions such as when it’s best to schedule circuit training into an athlete’s weekly programme, given how busy most training weeks usually are. Also, how to design a programme to avoid developing muscle imbalances or exacerbating the imbalances that are a normal part of most sports.

Of course, circuit training done properly is an excellent method of avoiding unbalanced muscular development – which is precisely why circuit training is such an essential part in pre-habilitation for advanced athletes. (More on that later.)

The section ends with two excellent illustrations showing just how versatile circuit training can be.

First you get full details of a gym-based circuit training programme designed to develop aerobic endurance – the kind of programme that matches most athletes’ and coaches’ conventional understanding of circuit training. But then you also get a programme for swimmers that uses both pool and poolside to develop local muscular endurance as well as aerobic endurance.

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Endurance-Specific Circuit Training – how to build higher levels of stamina than you can imagine

Now we get straight into the nitty-gritty of the report: how to apply the principles of circuit training to achieve a specific training outcome rather than all-round, general fitness.

In this case, the required outcome is a significance improvement in endurance.

We explain how you take a basic circuit format and adapt it to meet the needs of a range of endurance athletes – in this case, the discussion centres in on middle and long distance track runners, field and racquet sports players and rowers.

In so doing, we address the following key questions:

  • the movement patterns involved in your sport;
  • the energy systems used – whether they are more anaerobic or aerobic;
  • the areas of the body that might need to be strengthened to reduce injury potential;
  • the speed of movement of the actions involved in your sport;
  • the nature of the muscle actions involved – are they dynamic, multi-directional, or more constant?
  • the length of your sport;
  • what type of contact if any, is involved.

Because in so doing you will be able to develop a much more relevant circuit to your sport which will have a potentially greater transference into it and therefore a greater chance of improving your performance.

The discussion includes a special focus on the issue of how best to develop so-called ‘power endurance’ – a type of endurance ability required of field sport players and rowers, for example. We explain how best to combine the number of repetitions and sets with the right amount of recovery in-between exercises to bring about optimal training results.

This type of training is recommended because it will develop the ability of both slow and, crucially, fast twitch muscle fibres to contribute to endurance performance. It will also increase the athlete’s ‘performance economy’. If an athlete becomes more specifically ‘powerfully enduring’, he or she will be able to generate more force when running, rowing, cycling and so on. This will mean that they are able to cruise along whilst applying less effort, thus conserving energy.

The section ends with a detailed explanation of a circuit training programme designed specifically for rowers. This enables you to see exactly how to adapt our advanced circuit training principles to any endurance-based sport.

So we tell you not just which exercises to do, how hard to perform them and in which order, but also why the circuit has been constructed in this way.

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Circuit Training for Speed – you’re only weeks away from being faster than ever

For many athletes and coaches, circuit training is endurance-centric. It’s not something you use to build speed. In THE COMPLETE GUIDE TO CIRCUIT TRAINING we explode the myth.

So in the very next section of THE COMPLETE GUIDE TO CIRCUIT TRAINING we concentrate on circuit training for speed – another key performance component for so many athletes, and across a range of sports.

Again the emphasis is on specificity: how to train to meet your individual requirements.

Now when it comes to training for speed, the key training variable that needs attention is ‘quality’. In circuit training this is a matter of the recovery between exercises and the number of reps/time spent on each exercise. Speed obviously requires fast movements to be executed, whether this be in the form of repeated tennis strokes for a tennis player or the number of strides made by a sprinter in a 100m race.

Coaches and athletes should therefore carefully consider the key speed aspects of their sport and the way that this speed is manifested, and select appropriate exercises accordingly. The ‘right’ speed circuit could enhance both the athlete’s actual speed and their resilience for remaining at speed – which will of course dramatically improve their chances of winning.

To illustrate all we use the example of a sprint specific circuit that could be used in the ‘pre-competition training phase’. We tell you which exercises are best – and, crucially, why these have been chosen.

NB: Because performance quality is so essential, particular attention needs to be paid to technique. So we point out what to look out for by way of correct ‘form’, and provide illustration where appropriate.

Indeed, the key to this circuit is the completion of the exercises at the fastest possible speeds (where relevant) without significant tail-off. This circuit uses time on an exercise as the repetition variable and it is performed in series.

As with all circuits, the athlete should start with a manageable time (in this case) and then gradually increase the time spent on each station – however the key difference with this circuit when compared to more endurance orientated ones is the need to maintain the speed of the exercises. If this tails off, then the circuit is not going to meet its goals.

The coach or athlete should be on the look out for noticeable deterioration; if this occurs then recovery should be increased, or the number of circuits. To help the assessment of this, we provide a sample progression in the form of a table of times required to perform each exercise, week by week, as the athlete progresses in fitness.

The specific speed endurance developed in this workout transfers directly into improved sprinting. An added value of the circuit is its ability to strengthen body parts in a way specific to sprinting which will minimise injury risk.

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Circuit Training for Sporting Skill – how to laugh in the face of fatigue

The next section of THE COMPLETE GUIDE TO CIRCUIT TRAINING is even more challenging to the convention understanding of circuit training. Because it deals with sport-specific skills.

Skill is often trained in isolation to other sports conditioning elements. Many football players will, for example, do their skills work and weights and running work in separate workouts.

Although this is both practical and a necessary part of sports training this need not always be the case. Incorporating specific sports skill into a circuit offers huge potential and the skills based sports circuit affords the coach a unique conditioning opportunity.

So the skills based sports circuit affords the coach a unique conditioning opportunity – and offers a considerable competitive advantage to the athlete.

Because in the sporting arena, skill can quickly break down with the onset of fatigue – however a relevantly constructed circuit can contribute a great deal to minimising this deterioration.

So in THE COMPLETE GUIDE TO CIRCUIT TRAINING we show you how to build a circuit training programme centred on the construction and the maintenance of this skill even under the most testing of competitive conditions.

First, we must consider the time requirements. What is the typical length of plays within your sport or the average running distances achieved and their velocities? OK, a football match lasts 90 minutes, but much of that time will be spent – depending on playing position – jogging, sprinting, running backwards and sideways and so on.

Thinking about this puts us in the best position to construct a relevant skill based circuit.

Then, we analyse the energy system used in your sport. Field and racquet sports, for example, rely on the anaerobic (without oxygen) energy systems, with the aerobic (with oxygen) energy system providing a base for the former. A base which then allows the athlete to recovery more quickly between on pitch/court efforts.

Positioning relevant recoveries between equally pre-determined periods of effort, in this way, can produce a sports performance circuit highly transferable to your sport.

Step 3 is to analyse the movement patterns required of your sport. Following on from point 2, we need to select exercises that reflect the movements involved in your sport. Consider how turns and jumps and other sport specific movements are performed and implement them into your circuit. To illustrate this point we provide the example of a football skill circuit.

Step 4 is to analyse the body parts and muscle groups that need to be specifically conditioned. The point is to concern ourselves with where you (or the athletes you coach) need power and how your muscles work to provide this.

For example, for most sports the thigh muscles are key. Single leg resistance and body weight exercises could be vital circuit ingredients in this respect, as in most sports, the legs work independently to generate this power. Single leg squats and hops would therefore be relevant exercises.

The final step is to analyse the body parts and muscle groups that need to be specifically pre-conditioned to avoid injury. Following on from point 4, it is equally important to consider the exercises that will reduce the chances of sustaining an injury. Those involved in sports that require sprints should, therefore, include exercises that bolster the hamstrings and Achilles tendons, for example.

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Year-Round Circuit Training – how to ‘periodise’ your circuits work-outs

Traditionally, circuit training is done at the very beginning of an athlete’s sporting year. The objective: to build basic all-round fitness in preparation for the more specialised work.

But as we’ve seen above, circuit training programmes can be designed for any and every training objective.

Now, in this next section of THE COMPLETE GUIDE TO CIRCUIT TRAINING, we show you how an athlete – in this case a track & field sprinter – can ‘periodise’ his circuit training in a way that allows him to reap the benefits of circuit training all year round.

In all 6 circuits are described and explained, commencing with the ‘normal’ pre-season general conditioning programme, and culminating with a peak season competition period programme.

Along the way you learn exactly how to add and subtract exercises from an existing circuit training programme in order to match the nature of the programme to the particular training and competition demands of the athlete concerned.

Throughout the discussion the emphasis is on explaining the underlying rationale. Because once you understand the ‘why’ as much as the ‘how’ then you can apply the very same principles yourself, whatever your chosen sport, at any time in the sporting year.

A further benefit of this section: we give full details of a circuit training programme followed once a week by world triple jump holder, Jonathan Edwards, for the period 1989-1996. If it was good enough for Jonathan, imagine what such a programme might do for you…

Click Here to Order Your Copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING – or read on for more details of how you can take your sports performance to new heights in a matter of weeks

Circuit Training for All Sports – examples of circuits that you can adapt, regardless of what sport you play

Throughout this special report the emphasis is on understanding the underlying principles of circuit training, so that you can correctly apply them to your own sport – and indeed your specific event.

So we’ve seen how one can use circuit training to improve stamina, speed and skill. And to do so all year round, with the appropriate adjustments made to the programme to accommodate the differing demands of different times in the sporting year.

Now, in the final section of THE COMPLETE GUIDE TO CIRCUIT TRAINING, we hammer that point home in, as always, a highly practical manner, with a series of circuit training programmes across a range of sports. For rugby, for example, we give you details of a pre-season workout that’s designed to get the team off to a flying start to the season. For racquet sports we do something similar, providing a pre-season programme that develops both the footwork and the hand/eye co-ordination that makes for a great player – while not neglecting the stamina needed to endure the stop/start action.

Our basketball circuit training programme meets a similar range of sporting needs – both the explosiveness needed on court, and the co-ordination needed for match-winning form.

And there’s a speed and power circuit suitable for most athletes that can be used in both the pre-season and early conditioning phases of the sporting year.

Each and every programme is explained in full detail, and comes complete with a handy tabular summary of each exercise included. Everything you need to apply the appropriate programme to your favourite sport.

Details of your special discount offer

As a registered member of our Peak Performance web site, you qualify for a copy of THE COMPLETE GUIDE TO CIRCUIT TRAINING at a special 42% discount. Place your order today and you pay just $34.99 (£21.69) (approx. £19.97) instead of the full price of $59.99 (approx. £40).

You save 42%.

THE COMPLETE GUIDE TO CIRCUIT TRAINING is one of a series of special reports from Peak Performance, the sports science newsletter. This practical work book is not available elsewhere.

Order your copy today and receive the following additional benefits:

  • Advance delivery: We will immediately despatch your hard-copy special report, ensuring you receive your copy weeks before it goes on world-wide sale.
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  • Our Unconditional Money-back Guarantee: if, for any reason, you decide THE COMPLETE GUIDE TO CIRCUIT TRAINING doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

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