Howdy,
I have a guest article for you today from my buddies Josh Henkin and Keats Snideman about the benefits of Power Circuits.
When you are a coach you spend most of your time problem solving. You never have enough time, you could always use more resources, and clients/athletes keep you coming up with new teaching methods, as no one seems to learn the same way. In essence, a good coach has to learn how to become a chameleon of sorts! However, dealing with such circumstances usually leads to new ideas, or the revitalization of old ones with new
twists. This is exactly why we started implementing a style of training called Power Circuit Training.
Circuit training is nothing new. However, when most people think about circuits they
think of the skinny fat person that jumps from machine to machine performing ungodly
number of repetitions in a gym or an all-women’s fitness center. On the other hand,
Power Circuit training is circuit training on steroids! The emphasis of the loading
parameters, exercise selection, and the goals are tremendously different than that of
traditional circuit training.
Who is this type of training for you might ask? The answer is just about anyone. The
training variables can be manipulated a million different ways to suit various goals and
individuals. This is definitely for the lifter that wants to gain functional muscle mass,
become more athletic, reduce body fat, help recover from injury, and even appropriate for
strength athletes in off-season or backing off phases. It can help prevent overtraining
symptoms, decrease muscle imbalances, and improve conditioning for those that want tobe muscular and lean; sorry no marathon runners here. In the end, power circuit training
is just plain old fun!
Power Circuit Training: Hypertrophy, Motor Qualities, and Mental Toughness
With regards to hypertrophy, it is known that great changes in muscle growth are largely
dictated by the amount of work or volume that one does (Zatsiorsky). When it comes to
exercise selection, we all know that large compound lifts stimulate the recruitment of
more muscle fibers and cause a greater release of anabolic hormones. Additionally, when
combined with abbreviated rest intervals, Power Circuit training can lead to greater fat
loss because of the greater caloric expenditure and higher levels of GH being released.
Not a bad win-win combo.
There is great debate whether or not one can combine multiple strength qualities into one
training session. Some of the debate becomes null and void when you consider the time
you have allotted for training as well as one’s training background. As far as we know,
most trainees and even many professional lifters (power lifters, Olympic lifters) are not at
a point where most of the advanced theories (mostly Eastern bloc research) even apply.
Simply, most people have serious holes and deficiencies in what you might call “General
Physical Preparedness” or GPP for short. We learned from our colleague Dan John last
year at Charles Staley’s Annual Fitness Summit in Las Vegas that the Germans called
this elusive state “General Many-Sidedness’.” Whatever the heck you choose to call it, most of us need more general conditioning and variety in our training to help stimulate
what some experts call Physical Literacy.
Most of us are walking around with serious physical “illiteracy” in many of the basic
movement abilities that comprise optimal movement expression in activities such as
running, throwing, striking, and kicking. These abilities have been summed by various
Periodization experts such as Istvan Balyi, as the ABC’S of Athleticism: Agility, Balance,
Coordination, and Speed. Unfortunately, research has shown that optimal development
of these qualities takes places during what are called “critical” or “sensitive” time
periods, which are between the ages of 6-14. So unless you are a super young T-nation
member you’ve probably missed those critical periods where it would have been crucially
important to engage in as many sports and activities as possible. With that said, every one
of us can still make improvements in these fundamental motor abilities at any age so we
won’t use that as an excuse!
An element of mental toughness also plays a significant role in performing these
programs. While this may not seem important to most people, actually learning how to
push through discomfort can go a long way in helping people get further to their goals.
We often read in magazines or hear of people “pushing themselves to the limit” but very
few lifters actually go that extra mile in their training. Even those that train with someone
often spend more time talking about the cute girls at work rather than focusing and
preparing for the next work set. With time being of the essence, one needs to learn proper
focus. With Power Circuits you have no time to waste and you are forced to prepare for
your next set. You can’t sit and think about how miserable the last set was, that is history,
you are moving onto the next drill! It is intense mentally and really brings out the
testosterone in people’s competitive nature.
Protocols
Sounds like fun, right? So what to do next, hmmm…knowing how to set up the program
might be a little bit important. Designing such programs can be relatively simple if you
pay attention to some key variables.
Repetitions:
Generally the repetitions are kept low, usually between 3 and 6. This accomplishes
several goals:
1. The quality of work is much higher; this is going to be key as there will be some
level of fatigue accumulating.
2. This type of training lends itself better to maximal strength and speed
development while increasing hypertrophy levels.
3. The focus changes from how many repetitions one has to do, to how fast you can
move the weight.
Intensity
During this phase sub-maximal intensities are best going no higher than 85% of your 1
RM. This allows for more overall work to be accomplished and some neural recovery.
Rest Intervals
Rest intervals are going to play a key role in adding challenge to your routine as well as a
principle component of progression. Most people may find themselves using a
conservative time frame of 90-120 seconds in between each circuit. This will be
something you will want to decrease as your conditioning improves. However, you will
want to go no lower than 30 seconds; a minute would be more preferential.
Volume
Your goals and your current level of conditioning will dictate the volume you use. Those
who are new to this style of training will do best to start with a lower number of sets to
allow their body to adapt to the stress of these brutal circuits. After a week or two,
volume can increase to 3-5 sets depending on the goal and how you are feeling that day.
We believe in monitoring one’s attitude towards training as well as one’s basic mood and
energy each day. Some days people have more strength than others so there may be times
when loads should be lessened, reps lowered, or sets decreased to allow the body to deal
with whatever stress might be affecting it. As we all have experienced, there are times in
all our lives when work, family, financial, and emotional stress takes it toll and ruins are
training. If you make sure you leave your ego at the door and listen to your body, you
will choose loads that “feel” challenging yet controllable. This is why most people should
add a “Ratings of Perceived Exertion” to their exercise logbook.
Picking the Right Movements
Sorry guys, this isn’t going to be an arm specialization program. You won’t get to hit
your biceps from every angle as humanly possible. Instead, you will place your emphasis
on bigger movements that should actually give your arms a big boost! We know the
benefits of big compound lifts, yet, many people will still only utilize one or two in their
routines.
To solve the problem of choosing the specific exercises you should spend the majority of
your time using we have created a simple categorization of what we refer to as the “Elite
Eight” movements. If you were to even just use the exercises listed you would find
yourself with tremendous success in all aspects of training. Many classic strongmen used
a similar philosophy to develop their impressive physique and incredible levels of
strength all before the steroid era. The 8 exercises and their endless derivatives include:
1. Clean and Jerk: Power Clean, Squat Clean, Split Clean, Dumbbell/Kettlebell Clean,
Hang Clean, Clean Pulls, Power Jerk, Split Jerk, Dumbbell/Kettlebell Jerk, and
combinations of the two together, etc…
2. Snatch: Power Snatch, Full Snatch, Hang Snatch, Dumbbell/Kettlebell Snatch, Split
Snatch, Snatch Pulls, Drop Snatch, One-arm Barbell Snatch, etc…
3. Squat: Power, Front, Overhead, Olympic, Box, Quarter, Rack, Hack,
Dumbbell/Kettlebell, Zercher, Pistols, Lunges, etc…
4. Deadlift: Conventional, Sumo, Partial, RDL, Single Leg, Goodmornings, Swings,
Suitcase, Thick bar, Snatch Grip, etc…
5. Overhead Press: Barbell/Dumbbell/Kettlebell, Military, Behind/Front of Body, Push
Press, Seesaw, One-arm, Rack, Alternating, Bradfords, Windmills, Side Press, Bent
Press, etc…
6. Bench Press: Wide/Medium/Close Grips, Board, Rack, Reverse, Floor,
Dumbbell/Kettlebell, Alternating, Paused, Push-up Variations, Dips, etc…
7. Upper Body Pulling: Chin-up/Pull-up Variations, Ropes/Thick Bars/Towels, Cable
Rowing, Barbell/Dumbbell/Kettlebell Rows, Seesaw, Renegade, Rope Pulls.
8. Carrying and Throwing: Farmer’s Walk, Zercher, Overhead, Shoulder, Yoke Carry,
Clean, Deadlift, Barbell/Dumbbell/Kettlebell/Keg/Sandbag, Through Cones,
Overhead/Forward Throws, Rotational Throws.
As you can see, even though we are basing our training off of eight movements, the
variations are endless. We are not going to buy the idea of being “bored” in your training
as a viable excuse. With all these movements we haven’t even touched on including a
wide array of implements or using combination exercises. That will be saved for a later
time for torture and misery.
To select the right exercises you want to pick one maximal strength lift, one speed lift,
and three to four additional exercises that will help balance out the routine. These
complimentary lifts will be more for prehab and increasing your movement literacy. If
you find yourself unsure of how to perform any of the Olympic lift variations listed you
can substitute speed squats and speed bench. However, we would highly encourage you
to learn even the most basic aspects of the lifts because the benefits and personal
satisfaction that derive from them are numerous. Some of these Olympic lifts can be
performed with a variety of implements that can greatly decrease the learning curve and
negate some of the wrist flexibility problems. Here are some sample routines for a
conditioned trainee:
Workout 1:
Circuit A
Front Squat: 3 repetitions
DB Push-press: 5 repetitions
DB Snatches: 5 reps each side
Pull-ups: 5 repetitions (add load if needed)
Number of Circuits:3-5 Rest Periods: 90 seconds (decrease rest by 15 seconds every workout until 30-45 seconds is reached. Increase load slightly and start back at 90 seconds)
Circuit B
Step-ups: 6 repetition each side
Dips: 6 repetitions (add load if needed)
Cable woodchops: 8 repetitions each side
DB Farmers walks: 30-45 seconds
Number of circuits: 2-4
Rest Periods: 60 seconds (keep constant throughout training block)
Workout 2:
Circuit A
Clean Pulls: 5 repetitions
Incline DB Press: 5 repetitions
Zercher Lunge: 6 repetitions each leg
Number of Circuits:3-5
Rest Periods: 90 seconds (decrease rest by 15 seconds every workout until 30-45 seconds
is reached. Increase load slightly and start back at 90 seconds)
Circuit B
Bent-over Row: 6 repetitions
Close Grip Bench Press: 6 repetitions
Hanging Leg Raises: 10 repetitions
Number of circuits: 2-4
Rest Periods: 60 seconds (keep constant throughout training block)
Workout 3:
Circuit A
Box Squat: 5 repetitions (performed explosively)
Military Press: 5 repetitions
RDL: 6 repetitions
1-arm low cable rows: 6 repetitions each
Number of Circuits:3-5
Rest Periods: 90 seconds (decrease rest by 15 seconds every workout until 30 seconds is
reached. Increase load slightly and start back at 90 seconds)
Circuit B
1-arm DB Swings: 10 repetitions each side
Hammer Curls: 8 repetitions
Janda Sit-ups: 6 repetitions
Cable Scarecrows: 10 repetitions
Number of circuits: 2-4
Rest Periods: 60 seconds (keep constant throughout training block)
Other Ideas
What we’ve shown above is how Power Circuit training can be implemented in the
traditional gym setting. However, other types of implements such as kettlebells,
strongman tools (tires, kegs, stones, etc.), sandbags, heavy medicine balls, and even cars
and other weighted objects can easily replace the conventional gym exercises. Below is a
sample of how to design a routine with non-conventional implements:
Workout 1:
Circuit A
Heavy Tire Flips: 5 Repetitions
Sandbag clean and press: 5 Repetitions
Truck or call Rope pulling: 30-45 seconds duration
Number of Circuits: 3-5
Rest Periods: 90-120 seconds (more rest might be needed to avoid the “puke” factor!)
Circuit B
Sledgehammer tire smashes: 12-15 each side
Farmers Walks: 40-60 yards (walk 20-30 yards, turn around and head back)
Truck pushing: 30-45 seconds duration
Bucket Pukes: 3 sets of 5 yacks!
Number of circuits: 2-3
Rest Periods: 90-120 seconds or more (You might feel very woozy after a round of this if
you’re not use to this style of training)
Workout 2:
Circuit A
Heavy Keg shouldering: 2-3 reps each to each shoulder
KB double clean & jerk- 5 reps
Wheel Barrel obstacle course: 40 yards course weaving in and out of cones (down and
back for time)
Number of Circuits: 3-5
Rest Periods: 90-120 seconds
Circuit B
Keg circuit: high pulls: 5 repetitions
Overhead lunges: 3 repetitions each
Bent-over rows: 5 repetitions
Sandbag Bear-hug turkish get up: 3 repetitions
Number of circuits: 2-3
Rest Periods: 90-120 seconds or more
Conclusion
As you can see, there are endless ways you can combine this style of training. The key is
to figure out your goals first, and then to design the program from there. With the
addition of odd implements the entire process becomes even more fun and exhilarating
even when you think you might puke. The good things is that the body is very willing to
adapt to the often brutal pace of these workouts as long as you don’t try to do too much
load and volume in the beginning. Take your time to break yourself into these types of
workouts and don’t forger to have fun! Results are right around the corner.
About the Authors
Josh Henkin is owner of Innovative Fitness Solutions (www.joshhenkin.com) in
Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness
and sports enhancement. He is also the author of High Octane Sandbag Training
manual and DVD (http://www.asktthefitnessexpert.com/sandbag).
About the author- Keats Snideman is a Strength and Conditioning Specialist who
lives in Phoenix, Arizona. He specializes in the development of usable strength and
athletic fitness. In the interests of injury prevention and enhanced recovery, Keats
also holds a license in massage therapy with an emphasis on sports massage and
Neuromuscular Therapy (NMT). He competes in sub-masters track and field as a
100/200-meter sprinter. Visit his website at www.keatssnideman.com.
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P.S. - I have a product called Home Gym Secrets that will walk you step-by-step through the process of building an extremely-effective Home Gym (the package also contains over 20 hours of audio interviews with Top Fitness professioanls on effective home gym training secrets). 
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