Circuit Training

Introduction
By Julian Forbes
CEO Karate Athlete, Inc.

Circuit training is a format of training which incorporates a group of 6 to 10 different exercises which are executed one after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise, with a short "rest" period separating each exercise. Note that in the circuits listed here the "rest" period is a relative term as you will be "pattering" (running in place) between the exercises. A longer rest period (without pattering) separates circuits. You should complete 2 to 6 circuits per training session, depending on your fitness level and your overall training objectives.

You should feel free to substitute other exercises or change the number of repetitions or order in which you execute the exercises. The circuits listed here were put together by Sports Scientists and World Champions with the needs of Karate athletes in mind, and slightly altered to suit my personal needs. We will however add new circuits as they become available from our consultants, so check back periodically.

The concept of circuit training can also be adapted to most training environments. If you find yourself at gym, with a little imagination, thought, and simple analysis of your training needs, you should be able to quickly improvise a circuit using the weight machines available. Pattering should however remain a constant between exercises. I cannot stress the benefits of this simple yet multi-faceted exercise enough. Think about it...

You're in the ring... what are you doing for 95-100% of the time? Moving, right? Your heart rate is kept up, your limps in perpetual relaxed motion ready to receive the signal to spring into serious action with a burst of explosive energy.... Pattering... you're pattering...

What else does pattering do for you? Again, I encourage you to analyze the exercise yourselves and then compare it to what you do in the ring. If you are pumping your arms like a sprinter during pattering, as you should be, you are essentially launching your arms from the shoulder as if commencing an attack or block. You are therefore developing those launch muscles and movements. You will gain speed, fluidity, endurance, and explosiveness in your launches. By the same token, your hips, which as we all know are the initiators of any and all techniques, and where most of your power comes from, are benefiting similarly.

Each exercise listed in the circuits provided here has a link to a page describing the exercise and benefits to Karate athletes.