Circuit Training Variations - Part 2

The concept of this article continues along the vein of the original Circuit Training Variations - Part 1. It provides another fifteen quick and easy ideas for dynamic and interactive circuit based sessions.

Adding to the variation approaches developed in the first article, this edition continues with the Repetition Range, Rotation and Automatic Timing Control themes previously established and adds a few more. (To fully understand the structural "blue print" of these variations it is recommended that you read the initial FAST FIFTEEN article.)

Bomb the Base

Variation: Rep Range.

Concept: A participant throws an object at a target with the result detailing the number of repetitions / duration of training at that station.

Set up and delivery:

• Determine the target. Shoe box buildings, rubbish bins or a simple ‘bulls-eye’ around a target.
• Determine what object is going to be used as the bomb. Crushed paper balls are soft, will not travel far and should not rebound and injure the participant or fellow participants.

General Notes:

• To ensure maximal bombing effect use a reverse scoring pattern (i.e. The station has 100 reps assigned, each target destroyed decreases the repetition requirement by 10).
• Also ensure that a "bomb" retrieval system is established as is a system for target restoration. i.e.. On "change" the participant/s must retrieve all the "bombs" place them in the designated area, fix the targets then proceed to the next station.
• Having a backdrop (i.e. Wall) will prevent the ‘missing’ bombs from travelling too far or interfering with other stations.
• If the "bombing station" is also an exercise station limit the bombs to three before exercise commences.
• The "bombing station" could include a "shuttle run" (or rather ‘bombing run’) where the participant picks up a bomb runs to the opposing cone (target) runs back to get next bomb (only allowed to carry one at a time).

Spicers:

• Air raid sound effects for changing stations and WWII bombing goggles (water polo hats) add to the theme.

Stop the watch

Variation: Rep Range.

Concept: A stopwatch is used to determine the repetition range / duration of training at that station.

Set up and delivery:

• Determine which station will be the control station: i.e. Where the stopwatch starts and must finish (start and finish must be same station).
• Determine the direction of rotation of the stopwatch as well as the direction of travel for mobile stations (i.e. jog / walk station).
• The stopwatch is passed from one participant to the next (at a specified station) and so on, until the stopwatch returns to the starting station (See Figure 13).
• Notice in the example that Station 4 will pick up the stop watch on their second check point (Station 2). This will provide ample time for Station 9 to drop off the stop watch at their first checkpoint (Station 2). Likewise the direction ensures that Station 4 will have time to drop off the watch to station 7 prior to Station 9 arriving for pick up.

General Notes:

• Depending on the size of the circuit, the stopwatch may have to be passed around several times.

Spicers:

• Keep a records board for the fastest classes

Partners

Variation: Team-Based.

Concept: Two participants per station.

Set up and delivery:

• Pair participants.
• One participant works whilst their partner spots, motivates, recovers or stretches.
• Partners swap.
• After set amount of time or when both partners have finished, initiate a station change.

General Notes:

• Pairing should be with someone of their own ability (for intensity based sessions) or more advanced (for teaching / skills based sessions).
• To coordinate a variety of different intensities have partners walk / run on the spot or around a marked area until all the station "partners" are walking / running, then call a "change."
• If dedicating time (rather than repetitions) to each participant, have a short double whistle blast at the half way time period of that station to indicate the change.

Spicers:

• Give partners a goal for each station. i.e. "As a pair your goal is to complete 100 push ups at that station." (See Figure 14).

Teams

Variation: Team-Based.

Concept: Three to five participants per station working as a team.

Set up and delivery:

• Group participants.
• Only one participant works whilst their partners recover.
• Participants swap with another team member after X period of time or X amount of repetitions.
• After set amount of time or when team reaches repetition target a station change can be initiated (automatically or manually).

General Notes:

• This form of circuit works best with a circuit where there are several of the same exercise (i.e. Three bicycles) or stations that cater for more than one team (i.e. Push Ups) as this will allow teams to move through without having to wait for slower teams ahead.

Spicers:

• Give teams a goal for each station. i.e. "As a team your goal is to complete 100 push ups at that station" or set a time challenge (see how far your team can cycle in 2 minutes).
• Award points for good technique. i.e. Add 10 reps to your count.

Lucky Dip

Variation: Rotation.

Concept: The station order is determined by chance.

Set up and delivery:

• Place two bins/buckets in the center of a circuit and fill one with numbered tennis balls, cards or balls of paper.
• Label the circuit to coincide with the numbered implements in the "lucky dip" barrel.
• The participants run in towards the "lucky dip" barrel, withdraw an implement and place the implement back into the second bucket situated nearby. This will ensure that all implements are returned and that the same station designator is not drawn out twice during the same rotation.

General Notes:

• Due to the random selection of stations, all exercises should incorporate as much full bodywork as possible. (i.e.. Climber, stepper, step up with arm pattern, walk / run, skipping, bag punching.)
• For larger circuits several "lucky dip" barrels can be used, with the implements placed in the following barrel once withdrawn (see Figure 16b) and the participants always returning to the barrel designated for their group.
• A timing delay could be used where the instructor calls participants into the center numerically (i.e.. Station 1 Choose…, Station 2 Choose…, Station 3 Choose…etc). After choosing the participants run to their selected station…jogging on the spot until all stations have been delegated then commence work on command.

Spicers:

• Place a number and a magnet on a bunch of children’s toy fish and place them in a barrel. Use several ‘fishing poles’ (Sticks with string and a magnetic attached to the "fishing end").
• Once caught the fish is "fried" in (or "released" into) the next bucket.

Race the Batton

Variation: Auto timing control / competition.

Concept: A participant tries to complete a set amount of reps / distance (Bike or stepper) at a static station before a walking / running participant completes their walk / run leg.

Set up and delivery:

• The static station with the set repetitions is the station preceding the running station.
• As the runner returns, whether before or after the static station has completed their target repetitions / distance, the baton is passed over with the runner calling out the ‘change’ command.
• The runner moves to the next station and the participant at the static station moves to the running station and commences the run leg.
• The participant who comes second must complete a speed training exercise off to the side (i.e.. 20 Knee high sprints before moving to their next station)

General Notes:

• The exercise for the static station should be one conducive to fast repetition speeds. i.e.. Step ups or cycling. Exercises whereby techniques deteriorate with speed (i.e.. Sit ups, Push ups and Squats) should be avoided.

Spicers:

• Have a cowboy showdown theme where the competitors must run to the center mat when they have finished their activity (i.e.. Station A) and be the first to grab the water pistol in the middle…or use a lifesaving ‘flags’ competition with one ‘flag’ in the middle and the fastest to complete their activity and run to the center mat and gain the ‘flag’ wins.

Cadence / Synchronized Training

Variation: Rep Speed

Concept: A cadence sets the speed of the repetitions.

Set up and delivery:

• Set up for any style circuit.
• Utilize either a cadence tape / CD, or metronome to set the speed that the participants are to complete their repetitions at.

General Notes:

• Consideration needs to be given to the combination of aerobic / speed based activities and traditional resistance training speeds.
• For slower speeds (70 – 128 bpm) that cater to traditional resistance training exercises, the cadence can be used for a set distance as opposed to limb speed (i.e. must run to the opposing marker prior to the tone) or used for step speeds (i.e. Step Up, Step Up, Step Down, Step Down).
• For higher speeds (130 + bpm) that cater for the aerobic / speed based training, the traditional resistance training exercises should be completed at ½ pace (i.e.. The raising portion of a Squat taking 2 beats rather than one).

Spicers:

• Run the session like a military camp and get a station or whole circuit to call out the cadence. i.e.. Up…Down…One; Up…Down…Two

Color Codes

Variation: Intensity (Goal Setting).

Concept: Color code each station with several colors corresponding to intensity / challenges.

Set up and delivery:

• Mark all stations with three colors, i.e. Bronze, Silver, Gold stars
• I.e. Push up station: Bronze star could equal 15 repetitions, Silver star equal 25 repetitions and Gold star equal 40 repetitions.

General Notes:

• Color code each intensity level and have each participant remember the level they achieved (Achievement can be determined as 8 Gold, 3 Silver, 1 Bronze or more simply as the lowest intensity range (weakest link) i.e. Bronze Level)

Spicers:

• Give out Gold, Silver and / or Bronze medals / certificates
• Have an exclusive ‘gold’ club for those who can complete the circuit at "gold" level.

Get Rich Quick

Variation: Intensity (Goal Setting).

Concept: Provide each station with a monetary value.

Set up and delivery:

• Mark all stations with a monetary value for their repetitions.
• Use monopoly or fake money at each station for participants to collect and keep score of their progress.

General Notes: A large board detailing the dollar values could be placed in the center of the circuit area (See Table 2).

Spicers:

• Give each participant a FAKE check at the end of the session for the total value they earn (Thus providing a record of their achievement).
• Providing a "double your money" station or work period.
• Award money for good technique.

Table 2: Scoring system for "Get rich quick" variation.

Bingo

Variation: Intensity (Goal Setting).

Concept: Bingo sheets, with numbers corresponding to repetitions, are completed during the session.

Set up and delivery:

• Design bingo sheets based on the exercise stations that you will be using and the number of repetitions that should be performed at that station.
• Have a variety of bingo cards, based on different intensity levels (See Figure 18a and 18b below).
• The participant completes the circuit in traditional order but they select how many repetitions they complete and mark the number completed off their bingo sheet, aiming to complete the entire card.

General Notes:

• If the circuit has cardio equipment, distances can be added to the card or simply left off the card with only repetition based stations needing to be completed.
• Provide a means for the participants to mark off their cards.
• Explain that the aim for the participants to see if their perceived strengths and weakness are accurate as well as providing a means of physical strategizing "self assessment."

Spicers:

• Have a bingo ‘ball wheel’ in the center and every so often, blow the whistle and select a ball. The resulting number represents the amount of repetitions they must complete or station exercise durations

By the Numbers

Variation: Intensity (Goal Setting).

Concept: Set a number of repetitions at each station, make them more than can be accomplished in a single set, the participants must complete several sets to achieve the target goal.

Set up and delivery:

• For all resistance based exercises place a set goal of repetitions.
• Have a variety of intensity levels (i.e.. Push-Ups 15, 35, 50, 80).
• The participant then creates their own set and repetition range to accomplish their target goals (i.e.. 1 x 15, 2 x 10).

General Notes:

• Advise the participants to set sub maximal repetitions ranges for initial sets.

Spicers:

• Place up a notice board and have "clubs" listed. i.e.. A 50s club for those who can complete 50 repetitions at each station or a 500s club for those who can complete a total of 500 repetitions in a single session.

BattleShip

Variation: Board Game

Concept: Play a circuit game of battleship against each other or the instructor.

Set up and delivery:

• Use two large boards (cardboard) or an electronic battle ship game.
• Place the ships strategically around the board or enter their positions for the electronic version.
• Divide the class in half and give them names (i.e.. Red Force vs Blue Force).
• When assigning a team intersperse the players (i.e. Red Force, Blue Force, Red Force, etc)
• At a designated station have a member from the force fire a shot (if manual version enter the shot on the boards)
• "Miss" and the firer’s team must do an extra activity during the transition (i.e. 5 Push Ups)
• "Hit" and the opposing team must do the extra activity
• Winning team has the most shots on target.

General Notes:

• Ensure that the extra activity is conducted towards the center of the circuit or in a location that is accessible without detracting from the circuit rotation.

Spicers:

• Name the ships after exercises. When the ship is struck that is the activity that must be performed. (Ensure it is an activity that ½ the circuit can complete).
• Dress the part of a captain
• Use sound effects.
• Have a ‘test and adjust’ opportunity where you give the firer and extra shot/s with targeting information. i.e.. ‘Adjust your fire North West of board.’

Cluedo

Variation: Board Game

Concept: The circuit must solve a mystery.

Set up and delivery:

• Use cardboard to make a large cluedo styled board
• Select several participants to be detectives and several to be players.
• When arriving at the cluedo station players can open envelopes with information about them to be read out. i.e.. "I never did like Misses Plum after her affair with the Colonel"
• Likewise the detectives can read out clues. i.e.. "The Colonel did report his revolver was missing this morning."

General Notes:

• Develop a time line as to where the game should have progressed to by certain time markers i.e. 15 mins, 30 mins, 45 mins
• Have means of speeding (Give extra clues) or slowing (Throw in false trails by eye witnesses, news reports etc) the game speed to ensure the mystery is solved at the end of the session

Spicers:

• Use room names from your setting at the Gymnasium / Sporting club (i.e.. Solarium, Circuit room, Weight Room, Reception)
• Use weapons like, soccer balls, training bibs, water bottles, club shirts etc.
• Dress in a trench coat and be an informer handing other members in the circuit information (i.e. Cluedo cards).

Wordles

Variation: Mind Games

Concept: Place "wordle" mind puzzles at each station with solutions at the next.

Set up and delivery:

• On the top ½ of a Landscaped A4 piece of paper write the answer to the "wordle" from the previous station.
• On the bottom ½ of the page write the "wordle" for that station.

General Notes:

• Books like Silver Bullets or the internet can provide you with hundreds of wordles. Some Internet websites are listed below
  • http://www.minot.com/~nansen/humor/computer_wordles.html
  • http://www.kathimitchell.com/wordle.html
  • http://www.cdps.k12.ms.us/LEAD/WORDLES.html
  • http://www.recreationtherapy.com/answer1.htm

Spicers:

• Have the wordle at the start of a run station. The participants run to you and back to the start. Each time they get to you they may attempt to answer the "wordle" if they get the answer right they are rewarded.

Choose Your Own Adventure

Variation: Mind Games

Concept: The participants choose responses to adventure game scenarios with the choices dictating their next station.

Set up and delivery:

• Develop a short adventure scenario with no more than four story lines and plot the general idea on an Adventure ‘Flow Chart’. (See Figure 20).
• Layout each station with a sequential portion of the adventure displayed on a card at the station.
• Each card should only allow no more than two decisions.
• Number the decisions (A or B / 1 or 2) and likewise label the corresponding exercise.

General Notes:

• Ensure that the scenario is circular, i.e. There is no start or end. This will allow participants to begin the adventure at any station.
• To facilitate this a general overview can be given at the beginning "Your are a tomb raider and have just entered the tomb of the long sought after Kaltak pharaoh… Your are armed with a revolver, a sword and a burning torch."
• When labeling the station face the designator away from the approach side. This will ensure that the decision they make is not based on the exercise they wish to complete with the concept of living with the consequences of their decisions.

Spicers:

• Have "treasures" that can be "gained" at certain stations and see who can collect the most treasure and become the greatest tomb raider.
• Give each participant points (i.e. 10 Courage, 10 Vitality, 10 Physical Ability) and they can earn or loose points based on their decisions.

In conclusion, another 15 sessions to ignite the mundane running around in circles common to many circuits. Again remember that planning is vital and ideas that spring to mind during the session should be remembered and analyzed rather than spontaneously introduced. Good luck and enjoy.