Circuit Weight Training

Introduction

Traditional weight training has focused on increasing the maximum load for a single lift. This has been shown to be less effective for rowing which requires a sustained effort over the racecourse. This circuit is designed to increase basic fitness levels as well as develop the aerobic system.

Learn to do the exercises correctly, and then concentrate on increasing the number of repetitions.

Doing these exercises incorrectly is worse than not doing them at all—you won't increase your strength or aerobic capacity and you could seriously injure yourself.

Maintain a log of your exercises (date, exercise, weight and repetitions)—you will see progress!

Before You Start

Load the weight bars sufficiently so that each exercise can be comfortably carried out continuously for one minute. At the end of one minute move onto the next exercise as swiftly as possible so the circuit flows.

Total work time is 25-50 minutes non-stop. Two complete circuits should be completed on two different days in the first two weeks, a third added in weeks three and four, with a goal of four full circuits in weeks five and six.

At the sixth week, more weight is added with the goal of finishing two complete circuits in week seven and then working back up to four circuits by week twelve. Pay attention to correct execution of the exercises. Pictures of the exercises are available on the web at www.concept2.com.

The Exercises

Exercise 1: High Pulls

Stand with feet apart under the bar. Lean forward with your back flat and bend the knees. Grip the bar with hands outside of the knees and knuckles forward. Stand up bringing the bar up to your chin in a straight line close to the body (shoulders stay down, elbows drop below the bar). Lower the bar to the thighs then bend the legs and return to the start position. REMEMBER TECHNIQUE IS MORE IMPORTANT THAN WEIGHT.

Exercise 2: Press Behind-neck

Start with the bar behind your neck across the shoulders. Extend the arms upwards and hold the bar overhead. Bring back to the start position and repeat. WEIGHT MACHINE IS BETTER FOR BEGINNERS.

Exercise 3: Front Curl

Hold the bar in front of you on your thighs with the palms of the hand pointing upwards. Bend your arms upward bringing the bar to the chest as close to the body as possible. Lower in a controlled manner back to the start position. ONE FOOT FORWARD WILL INCREASE STABILITY.

Exercise 4: Bent-over Rowing

Stand feet apart holding the bar knuckles forward. Bend forward with the back flat and let the bar hang. Holding this position bend the arms raising the bar to the chest the lower to the start position. WEIGHT MACHINE IS BETTER FOR BEGINNERS, SPECIAL ATTENTION FOR ANYONE WITH BACK PROBLEMS.

Exercise 5: Lateral Dips (right hand)

A dumbbell is used for this exercise. Stand with feet well apart with the left hand on your hip and your right hand holding the dumbbell. Bend to the right. AVOID LEANING FORWARD.

Exercise 6: Lateral Dips (left hand)

Carried out as above but having changed hands. AVOID LEANING FORWARD.

Exercise 7: Squat

This exercise may be performed without weight as well. Stand feet apart with the bar behind your neck. Sink down keeping the back flat until your thighs are horizontal. Rise up onto your toes then back to the start position. TECHNIQUE IS MORE IMPORTANT THAN WEIGHT.

Exercise 8: Bench Press

Lying flat on your back on a firm bench, knees bent and feet on the floor, let the bar rest across your chest. Hold the bar with your palms forward and your arms bent then extend your arms upwards and hold the bar above your head in line with your eyes. Lower the bar to the start position. ALWAYS USE A SPOTTER.

Exercise 9: Clean and Press

Stand feet apart with your toes under the bar. Crouch down keeping the back flat and grasp the bat with the knuckles facing forward. Stand erect pulling the bar straight up close to the body until it rests across the top of your chest. Press up with your arms and hold the bar at arms length above the head then bend the arms and bring the bar back across the chest. Lower the bar close to the body down to the thighs then bend the legs keeping the back flat lowering the bar to the floor. TECHNIQUE IS BETTER THAN WEIGHT.

Exercise 10: Jack-knife Crunch

Lie flat on your back on the floor with your arms stretched overhead. Raise your legs, trunk, and arms simultaneously to balance on your hips, bringing your arms forward as though attempting to grasp your ankles. NO WEIGHT IS USED IN THIS EXERCISE.

Exercise 11: Bench pull.

Lay face down on a bench with the arms hanging down holding the bar. Bend the arms bringing the bar straight up until it touches the underside of the bench whilst keeping the chest in contact with the top of the bench. Lower the bar slowly to the start position. The bench for this exercise at E. O. Smith is at an incline, not fully horizontal. KEEP CHEST IN CONTACT WITH THE BENCH.

Exercise 12: Back Extensions (without weight)

Lay face down on a bench with feet held and the upper body hanging down over the end of the bench. Fold your arms across your chest, and raise your upper body until it is in line or slightly above your lower limbs. Hold and return slowly to the start position. DO NOT HYPER-EXTEND BY RAISING THE BODY TOO MUCH PAST HORIZONTAL.

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