Critique My Routine?

[J Storm]

Started switching my workouts more towards conditioning and would appreciate any tips on how to improve these two circuit routines i've been doing. Goals would be improvement in overall endurance and something to mimic the intensity of what my jiu jitsu workouts used to be like (had to stop b/c of monetary issues).

Circuit 1

95lbs -- overhead press x 10, good-mornings x 10, squats x 10, BOR's x 10 -- 5 circuits, 1-2 min rest in between.

Circuit 2

Incline situps x 15, pullups x 10, 95lbs-clean+overhead press x 10, pushups x 10 -- 5 circuits, 1-2 min rest in between.

[Ezra]

I think these types of circuits tend to get more credit than they deserve. I'm not saying that they don't have their place in a training regimen to mix things up a bit, I do them myself, but I'm not convinced of their efficacy as a core element of a conditioning program. This is just my non-professional opinion though based on my experiences.

I think you would be better served doing the traditional things like lsd based cardio, sprints, jumping rope, heavy bag rounds, high rep bodyweight circuits, etc.. Then save cleans, GM's, OHP, BOR's and the like for strength workouts seperate from your conditioning. Of course throw in some barbell circuits for something different now and then.

Other than that I would choose different movements for a barbell circuit but that's just me.

[Gary Peters]

^ Yes.

[thailandvc]

it might work if you cut down the rest time to 30 sec or less.

[Daisy Cutter]

Originally Posted by J Storm

Started switching my workouts more towards conditioning and would appreciate any tips on how to improve these two circuit routines i've been doing. Goals would be improvement in overall endurance and something to mimic the intensity of what my jiu jitsu workouts used to be like (had to stop b/c of monetary issues).

Circuit 1

95lbs -- overhead press x 10, good-mornings x 10, squats x 10, BOR's x 10 -- 5 circuits, 1-2 min rest in between.

Circuit 2

Incline situps x 15, pullups x 10, 95lbs-clean+overhead press x 10, pushups x 10 -- 5 circuits, 1-2 min rest in between.

I'm gonna give this a try. Need to mix my routine a bit.

[BaliShagSmoke]

I personally like complexes but I would never say they alone are sufficient for conditioning. Like Ezra said, I like different exercises for complexes, this might help you get started:

complexes - science of total training

[J Storm]

Originally Posted by Ezra

I think you would be better served doing the traditional things like lsd based cardio, sprints, jumping rope, heavy bag rounds, high rep bodyweight circuits, etc..

what sort of high rep bodyweight circuits would you recommend?

Originally Posted by Ezra

Then save cleans, GM's, OHP, BOR's and the like for strength workouts seperate from your conditioning. Of course throw in some barbell circuits for something different now and then.

Other than that I would choose different movements for a barbell circuit but that's just me.

I'm kind of forgoing strength workouts and transitioning strictly to conditioning workouts. What other movements would you suggest for barbell circuits?

I found these complexes in the stickies. Opinions?

Complex One

Deadlift – 6 reps
Romanian Deadlift – 6 reps
Bent Over Row – 6 reps
Power Clean – 6 reps
Front Squat – 6 reps
Push Press – 6 reps
Back Squat – 6 reps
Good Morning – 6 reps
Complex Two

Snatch Grip Deadlift – 6 reps
Snatch Pull – 6 reps
Upright Row – 6 reps
Power Snatch – 6 reps
Reverse Lunge – 6 reps each leg
Push Jerk – 6 reps
Jump Squat – 6 reps

4 sets w/ 90sec rest

[$ick Money!]

I personally am not a fan of sit ups/crunches in a conditioning circuit.

As far as body weight circuits:

Push ups
Mountain climbers
squat jumps
jumping jacks
Burpees
Running in place (high knees)
Lunges
Squats
BW Rows
Maybe even kipping pull ups if youre into that kind of thing.

[Jaysizzon]

Ive been in karate all my life, Ive recently joined a muay thai school and their warm up program consist of-

running for 2 miles
300 jumping jacks
Jump rope for 5 minutes
20 squats/ 20 pushups/ 20 crunches. 4 sets
running for 15 minutes
squat thrust's for 5 minutes or until failure