Boot Camp Circuit Training

Boot Camp and circuit training go hand in hand. Both involve bouts of intense training followed by a short period of recovery. Boot camp and circuit training allow for various forms of training to be combined to increase intensity levels. This article defines what circuit training is and how it can be incorporated into boot camp.

Circuit training involves performing a series of exercises consecutively without stopping to rest until the circuit is complete. There are many different combinations of exercises that can be grouped together into a circuit. In my experience as a boot camp instructor I find that it is best to alternate resistance exercises with short intervals of cardiovascular training. The idea is that each form of exercise focuses on a different component of fitness and complement each other from a physiological stand point.

Physiologically there is an added benefit from alternating anaerobic training with aerobic training. Anaerobic exercises such as resistance training utilize glucose to fuel muscular contraction and results in the accumulation of lactic acid (Lactic acid is responsible for the burn you feel in the muscles). Resistance training does elevate your heart rate but not to the same extent as aerobic training. Aerobic training complements this type of training when performed in combination as it taxes the heart and lungs and dramatically increases blood flow throughout the body that helps remove the lactic acid and other waste products that accumulate during resistance training exercises. It is also interesting to note that aerobic training burns fat as its primary fuel source in contrast to resistance training. As participants alternate from cardiovascular to resistance exercises their heart rate is still elevated higher then it would be if performing resistance exercises alone.

Another advantage of circuit training is psychological. Those who hate doing activities such as push ups and squats have the advantage of having these activities being broken up. In fact during a typical boot camp session participants will sometimes perform 200 to 300 squats and 100 to 150 push ups without even realizing it. Also, those who hate running can overcome this obstacle as they will only be required to run for short 2 to 3 minutes intervals while still elevating their heart rate for an extended period of time.

To further increase the intensity during boot camp I often have participants perform some type of activity between circuits to allow for recovery. These activities involve low intensity exercises such as walking and performing various stretches for 30 to 60 seconds. Most participants will find that they will benefit more from an active recovery then one that is sedentary and that they can still maintain an elevated heart rate during this time as opposed to resting.

Typical circuits I like to use in my boot camp involve using agonistic muscle groups such as the chest and back or quadriceps and hamstrings followed by a 2 to 3 minute bout of jogging, stair climbing, jumping jacks, burpees, etc. I find that this type of training allows participants to complete each circuit at their own pace. Those who finish early can start the next circuit or complete an additional set while those who lag behind can opt out of a set and move on the next circuit. I also find that maximum benefit can be obtained by performing each circuit at least 3 times. As a boot camp instructor I find that circuit training is easy to coordinate and once the group becomes familiar with several different circuits it makes teaching boot camp much easier allowing for more one on one time with individuals that need additional coaching.

Circuit training has many advantages and is used heavily in my boot camps. Alternating resistance training with short intervals of cardiovascular exercise has both physiological and psychological advantages. In order to keep the heart rate elevated it is important to follow each circuit with short recovery periods involving low intensity activities such as walking or stretching. Circuit training can be composed of any combination of exercises and helps prevent monotony and repetition. Once participants become familiar with several circuits it makes teaching bootcamp much easier and allows for more individual time for those who need additional coaching.

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