Circuit and No Man's Land?

[K.r.u.n.k.e.d]

Hey guys. I wanted to see what you thought of my cicuit routine. Please feel free to add and take away. I need to learn. I also created a single routine I call No Man's Land I'll include as well.

Circuit:

10x Front Squats
7-10x Pullups(Wide) Stay hanging on bar when done and switch to next exercise
7-10x Knees to Elbows
15x Box Jumps
12-15x Burpees

60-90 Seconds Rest in between sets (4-5 Sets)

No Man's Land:

This is a single workout I created. It really beats me down. I do other stuff during the day that I run this workout....So I don't just come in and do this and leave. I'm usually running Randy's Circuit as well as an interval run.

I use a box thats a little over 2Ft. You place the box at one end of a basketball court (or exercise room). You do 10x Box Jumps. You lift the box up on your shoulders and carry it to the other end. Sit the box down and do 10 more box jumps. You keep going back and forth until you get to 100 box jumps.

Thanks for opinions in advance!

[McClure]

I'm sure it's hard...but what are you trying to accomplish? I used to think creating these hard, mentally-difficult circuits were the way to go...but then I read EZA's sticky and learned to TARGET my cardio training for specific improvements.

Anyone can create a hard circuit...hell, just roll around on the ground for 10 minutes and you'll be puking - but what's the point.

Too many and you'll stress your CNS. Use these sparingly to create muscular endurance and general work capacity.

[K.r.u.n.k.e.d]

Thanks for responding bro.

Overall...I want to be a fighter. Running has become fairly easy for me. I'm sure I could push my self even more in the running department....but I realize that my muscle endurance and overall cardio isn't where I want it to be when I'm rolling. So...circuit training is really killing me right now. I figured if I keep improving my muscle endurance....I would start see the results that I want. I don't run circuits everyday. I mix in actual running and regular weights as well.

I'm by no means an expert...so if this is wrong...haha please let me know.

[McClure]

Search these forums for HIIT training and work some of that into your routine.

Monitor your heart-rate and get 2x weekly LSD at around 140-150 bpm x40minutes

I recently tried some HICT training because my legs seemed to always hinder my track/trail training. It's essentially low rpm training on a spin bike or treadmill under heavy resistance with a bpm of 150 or so (check on that). Revolutions/reps should be fairly slow...it helped me to imagine steep incline hiking (I'm from Colorado) or biking. Just slowly grind out slow revolutions/reps for 20 min. I believe indicators should be if you're moving at a faster rpm then increase the resistance/if you're hr is too low (at the correct rpm) then increase the resistance.

I like bw circuits but too many can tax your system and they tend to be (IMO) a 'shotgun' approach to training your energy systems...too demanding to maintain an aerobic level hr, too long in duration to work anerobically, not enough rest prior to each movement to commit full intensity etc...just a little bit of everything instead.

That being said...try this variation.

1st circuit
Pushups x30
Chins x8-10
Dips x10-12
Hang-Clean/Press w/95 x10-12

Perform all movements w/no rest
Perform circuit x8-10 sets

Should take around an hour or so. I do this on occasion (or something similar) and sometimes will do another 'lower body' circuit as well.

It should be said (if not already obvious) I have alot of experience with lifting/training BUT really, really have alot to learn. I don't have much to draw upon other than my own experiences...there are many others on this site with greater insight into these and other methods. I've learned (and am learning) by reading the information on this site.