Randy's Circuit Training

[davejitsu]

Quick question on his circuit workout: How many sets does he do of it, how many times a week, and can other lifting be added to it to cover other areas (ie, biceps)? Thanks in advance.

I don´t think its necessary to do do some extra bicep work or something else because this circuit hits the whole body. Dont do sets, do the circuit in rounds like 2X5minutes, 1minute rest and work up to 5X5minutes. Do it like 2-3times/week Increase the weight if this doesent make you tierd.
I dont know if this is how Randy does it but it have worked wery well for me when I have trained for fights.

[davejitsu]

Thanks!

[Revok]

I believe I've heard 6 cycles w/ 60 second breaks between. When that gets easy, up the weight.

I'm not sure anyone can keep repping even a lightly loaded bar for 5 minutes straight, however. Usually a circuit/complex is about 6-8 movements with 8-12 reps each, so it takes maybe 2 minutes tops. If that's easy, add weight, reps or more challenging lifts.

[Victa]

Babalu i believe does 45 second intervals with 10 second rest for 45 minutes, so im guessing it isnt near 5 minute intervals.

[talking.dingo]

There is a great Randy Circuit training vid on googlevids. Check it out.

[Tomahawk]

If I train using this circuit should I add pushups for the chest? Or is it sufficient as is?

[civiagn]

Originally Posted by davejitsu

Quick question on his circuit workout: How many sets does he do of it, how many times a week, and can other lifting be added to it to cover other areas (ie, biceps)? Thanks in advance.

Here is a bar complex from Martin Rooney

3-5 sets for 6 reps each, the goal is to complete each set in one minute or less. Start with the bar and add five pounds each workout. Rest one minute between sets.

Stiff Legged Deadlift
Shrug
Hang Clean
Front Squat (jump at top of motion)
Push Jerk
High Pull
Bent Over Row
Snatch
Back Squat (jump at top motion)
Good Morning
Tricep Extension behind neck
Bar Curl

[civiagn]

Originally Posted by Tomahawk

If I train using this circuit should I add pushups for the chest? Or is it sufficient as is?

Barbell Complex from Zach Even-Esh: 6 reps per exercise

1. Power Clean + Burpee + Pushup
2. Bent over row
3. Push Press
4. Back Squat
5. Reverse Lunge (6 reps per leg)
6. Bent Knee Dead Lift (explode up just before the plates hit the ground)
7. Shrugs

You can incorporate the above complex or any complex in many ways:

1. Perform exercises 1-7 rest one minute and repeat for x amount of sets.
2. Do the complex by rounds. 3-5 minutes of work and 30 seconds to one minute of rest.