Martial arts athletes know the benefit of circuit training from just how they feel, overtime, for that type of conditioning. They may not always know the specific physiological changes and adaptations, but they can feel an improvement in their conditioning. But, now it’s time to dive deeper into this topic and have a more detailed in scientific understanding of why circuit training is so beneficial for MMA fighters and other combat competitors.
As a coach, it’s important for you to remember that a circuit can take place in many different formats. It can be a combination of strength and cardio. It can be strength, cardio and flexibility. You can create a circuit of purely drills that are tight scenario based. You can create circuits that combine all these things. And of course, you can add in elements for balance, reaction time and coordination. In many cases, depending on weather, you can also create these circuits outdoors which gives a fun variety for you and your athletes and gives you a break from being indoors all the time for your training. Many of our certified coaches build a business in there garage and do small circuits in the garage and in the adjacent neighborhood.
What is Circuit Training?
Circuit training is a form of exercise that involves performing a series of exercises in a predetermined order, with little or no rest between each exercise. This type of training is beneficial for individuals who are looking to improve their overall fitness levels and can help improve cardiovascular conditioning, muscular endurance, and muscular strength.
One of the primary benefits of circuit training is that it provides an effective cardiovascular workout. This is because the exercises are performed in quick succession, with little or no rest between each exercise. This type of training is ideal for improving the body’s ability to utilize oxygen and for strengthening the heart and lungs. As a result, circuit training can even help reduce the risk of heart disease and other cardiovascular-related conditions.
Do You Count Reps of Go for Time in Circuit Training?
As a coach, you have options to set up the duration for each station of a circuit by number of repetitions or a given amount of time. There can be benefits for each. It depends on the type of exercise being done and sometimes the number of participants in a circuit training class. Doing exercises for repetitions can sometimes throw off the rhythm of the whole class. This is true because doing 50 revolutions on a jump rope is much different than doing 50 deadlifts. You can always adjust the number of repetitions but then too many variables cause confusion and can further slow down the class. In most cases, the duration at any given station will be 30 seconds and up to a minute. There are always options for you.
Circuit training is also beneficial for improving muscular endurance. This is because the exercises are typically performed for a high number of repetitions, with little or no rest between each exercise. This type of training helps to build endurance in the muscles, allowing an MMA athlete to perform activities (punches, kicks, going for the shot, grappling) for longer periods without experiencing muscle fatigue. Improved muscular endurance is especially important for individuals who participate in martial arts and combat sports.
In addition to improving cardiovascular conditioning and muscular endurance, circuit training is also beneficial for improving muscular strength. This is because the exercises used in circuit training are typically resistance-based (kettlebells, dumbbells), meaning that they require the muscles to work against an external force. This type of training helps to build muscle mass and strength, making it ideal for individuals who are looking to build muscle and improve their overall strength.
When designing a circuit training program, there are a variety of different exercises that can be incorporated. Some of the most common exercises used in circuit training include squats, lunges, push-ups, pull-ups, and burpees. These exercises can be performed using bodyweight alone or with the use of additional resistance, such as dumbbells or resistance bands.
There are many different types of circuits that can be created by a coach, each with its own unique set of benefits. One type of circuit is a strength circuit, which is designed to improve muscular strength. This type of circuit typically involves using heavier weights and performing fewer repetitions of each exercise. An example of a strength circuit might include exercises such as deadlifts, bench presses, and pull-ups.
Another type of circuit is an endurance circuit, which is designed to improve muscular endurance. This type of circuit typically involves using lighter weights and performing a high number of repetitions of each exercise. An example of an endurance circuit might include exercises such as lunges, squats, and push-ups.
A third type of circuit is a hybrid circuit, which is designed to improve both muscular strength and endurance. This type of circuit typically involves using a combination of heavy and light weights and performing a moderate number of repetitions of each exercise. An example of a hybrid circuit might include exercises such as kettlebell swings, box jumps, and rowing.
A fourth format is strength, endurance, flexibility, and skill development in one. This is not for beginners. And it takes a skilled coach to develop this circuit correctly – maintaining function, form and safety.
Regardless of the type of circuit used, it is important to vary the exercises and the order in which they are performed. This helps to prevent boredom and ensures that all muscle groups are targeted. It is also important to incorporate rest periods between circuits to allow the body time to recover. An easy way to remember this is the following… If your brain is bored, your body is probably also bored. It’s time to change it up.
Circuit training is a highly effective form of exercise that provides a wide range of physiological benefits. This type of training is ideal for individuals who are looking to improve their overall fitness levels and can help improve cardiovascular conditioning, muscular endurance, and muscular strength. By incorporating a variety of exercises and varying the order in which they are performed, coaches can create highly effective circuit training programs that are both challenging and enjoyable for participants.
Circuit training is just one of many different types of conditioning you will learn in your incredibly comprehensive curriculum as a Certified MMA Conditioning Coach. Our program is second to none. Our certified coaches have trained some of the top combat athletes in the world including numerous UFC champions.