Need Your Thoughts On Circuit Training

[samurai155]

Hello Everyone,
Ive been lurking on this site for some time now, and Im a big fan of MMA. My question for everyone is this: Currently Im trying to focus on stamina, endurance and fat loss. Im training for my police departments emergency services entrance test. I do two days of intense interval training on a stationary bike and have begun a 5k running program to work on aerobic fitness. As far as weight training goes I have gotten great results from bodyweight work. I also like Bas Ruttens' General Workout. Now Im looking to add some circuit weight training. I have seen Randy Coutures video where he does several exercises in a complex without dropping the barbell. I tried it yesterday and liked it, but Ive been reading about something called Peripheral Heart Action created by a former Mr America Bob Gajda. That workout seems like a real ass kicker. Has anyone had any experience with it? If so, what do you think would work better for muscular endurance and stamina in a combat environment? Sorry for the long rambling post, but I need assistance. As for details about me, Im in decent shape. Can do 12 pullups, 80 pushups in 1 minute, bench 315 for 5, and run 1.5 miles in 13 minutes (not a speed demon!) Im 31 yoa, 5'6'" and 190 pounds (could lose) Again, any positive feedback would be appreciated.
Thank You

[mixicus]

What is the testing protocol your agency uses? This would help with the training suggestions considering some agencies use a 300-500 yard run instead of a 1.5 mile run or may include a shuttle run. Others use a car push/dummy drag/obstacle course/run v. a push-up/sit-up/run format. The department/academy webiste or the recruiter should be able to provide this info.

When are you testing?

Are you interested in prepping for the test or also the academy as well?

[samurai155]

Mixicus,
Im already on the job and am applying for the agencies SWAT team (emergency services). The protocol is at least 5 pullups, 40 situps in 1 min, 40 pushups in 1 min, a bodyweight bench press and a 1.5 mile in 12:51 or better. Not the hardest test in the world. None of the events worry me except the run and thats really all in my head. My question was mainly what do you all think is a better stamina oriented weight lifting workout, PHA or the grappler circuit Randy Couture has on his website. Thanks

[wenispinkle]

PHA looks like almost the same thing as a barbell circuit but using a kettlebell....but i havent read it very thouroughly i just kind of glanced at it cause i have to leave right now. ill take a better look later then respond

[mixicus]

Samurai,

I understand now. Can't say I'm a fan of lifting for endurance especially with the degree of isolation exercises in those programs. Stay with your strength oriented lifting for the majority of the gym work. Then incorporate a day of Tabata thrusters or burpees and some HIIT (separate day) for endurance. There will be more value in developing 'sport specific endurance' by practicing an activity i.e. fighting/rolling, basketball or rock climbing. Heck, beating on a bag to Bas' workouts will do you well for endurance.

[VampireMonk]

there is a really good Randy Couture video clip on circuit training floating around the net,
you can probably watch it on google or youtube.

[Mark Limbaga]

I;ve done this workout

run 400m
10 pushups
10 bent rows

repeat 5 times

[Daka]

Circuit wise I only do body weight circuits.

i think a lot of the ones sugested by RM's are great. They focus more on cardio than strength. Lots of running, no weights.

at the mo i do this:

Get two points 25/30 metres apart.

Run between the two for each excercise.
do:

Pushups
sit ups
squat thrusts
Wide arm push ups
crunches
burpees
Diamond push ups
v-raises
squats

Do it three times with a 30second rest in between.

Do as many reps of the excercises as you feel you can, and aim to increase it after a week or so.

I've got more so if you want them, let us know

[samurai155]

Daka,
I sent you a private message. Hell Yes Im interested in any other circuit ideas, or any other training ideas that you may have!!!! Thank you so much