How to do Metabolic Conditioning: Circuit
Carl – Amanda is demonstrating circuit Within that circuit, she’s performing
6 sets of a 3 min AMRAP (as many rounds as possible) intervals. The exercises are:
7 cal ski-erg
5 hang squat cleans (HSC) 85#
3 ring muscle up (MU) James – it’s a nice complementary movement workout. It’s a classic version of a cyclical piece with weights and gymnastics. I love that. I also love the fact that the exercises are located really closely together. That leads into the power around doing circuits. Circuit is second of the 4 C’s for metabolic conditioning behind cyclical and prior to chipper and constant variance. It teaches everyone how to do this thing and then that thing and then that thing, over and over. And it allows the coach to put in whatever number of reps a specific person needs. Someone who’s advanced in pacing could do more ski cals, more MU’s, heavier load or more reps of HSC and still pace for 5, 7, 12, 15, … minutes and still call it circuit. Circuit’s also also my first template intro for mixed modal practice. When i learned it as an athlete and then programmed it for clients, I’d already done a decade + of cyclical work. However, putting circuits together was the magic formula that was different than what others were doing for circuits in the early 2000’s. Carl – yeah I think it’s interesting that she finished this workout and looked like it was a warm up. She’s was like “Yeah, it actually was.” You (James) did mention that the movements are complementary, but if you had an athlete/person who isn’t well versed in these movements, one thing that could blow up is their grip. Going from the skill pull to hanging on to cycling a barbell and then to controlling themselves on the ring, it could take a grip toll. James – Yeah, you (Carl) bring up why circuit is so great to train mixed modal. The coach then can modify the reps even though those movements may counteract with one another. We can just back off on MU’s, add more HSC reps/load or whatever. That’s the beautiful thing around it. The thing is that if people extend those reps out (adding more reps), they turn it into chipper. Carl – looking at power output over a 3 min period, we should see a higher level of power output/speed/pace/intensity vs a 10 min period, right? James – If that 3 min is an interval of training, maybe yes. If the 10 minute is a test, they could look the same. Carl – Let’s just look at training James – yeah so if it’s training, most definitely. A 10 min interval of training is going to look slower. The pace/rate that someone will hold for 3 min is largely based on intention, modality and what the person’s intention and essence are. The 3 min interval is theoretically a 10-12 min race pace. Whatever you can visualize is the best 12 min ever, that’s what multiple 3 min interval sets should look like for pace. Carl – Could could you put Amanda through a 12 min AMRAP test of this exact piece or a variation of this piece and reverse engineer3 min AMRAP interval sets to get her better at the 12 min test? James – Oh yeah, that’s exactly how you do it. And, for Amanda, this is actually her 12 min test pace. She probably has that locked in. If this was a training session where she was on her own, she probably would have come out a little too hot, but because the cameras are on and it’s her pre-workout, it actually sets her up to best express the 3 min interval which is ironic because it actually is her best 12 min race pace. Carl – and you see it after, she finishes, takes a few breaths and is ready to get after it again. James – Yeah, and if she extended this out to 6 sets, she’d have a high RPE (rate of perceived exertion) in sets 5 and 6, but she’d still sustain the same pace for all 6 of the sets. That’s another important thing to consider… Some other person, let’s use Tia Claire Toomey, could do 6 sets of this at a slightly faster pace but not have a high RPE in any of the sets. It’s the essence and the training and the volume that dictate how the person responds not only the the time per set. Carl – Cool – that was Amanda demonstrating Circuit.