Get as many rounds as you can at each station in 8 minutes. Add them all together and post to comment. Rest 1 minute in between stations. This ROD requires the use of heavy dumbbells. That means… HEAVY DUMBBELLS!!!
Station # 1
- Dumbbell snatches 5/5
- DB renegade rows w/ push-up 10
- Med ball V- ups 10
- 1 arm racked squats 5/5
- DB clean 10
- Walkouts 5
- DB swings 5/5
- DB strict press 10
- Diamond sit-ups 10
The Circuit Training Phenomenon
by Coach Donald – ACE-CPT
Combine cardio conditioning and functional strength training with Nxt Level Group Fitness!
NLP circuits are the most effective way to combine cardio conditioning with functional strength training. I adopted and developed my own style of this type of unique circuit training in an effort to provide an alternative method of training that is safe, fun, efficient and effective for my clients. The NLP format, which I refer to it lately, can be utilized by an individual, a small group or very large groups.
The NLP circuit format consists of rotating stations composed of major movements that the body naturally recognizes — the four pillars of human movement. These four categories of movement are: (1) locomotion, (2) level changes, (3) pushing and pulling and (4) rotation. Since the four pillars are the basis of functional human movement, they are the foundation of the functional training behind the NLP circuits. All four pillars are represented in the circuits via exercises that effectively enhance them.
Although functional human movement is the foundation of NLP circuits, various themes can be emphasized, such as cardio, hypertrophy, stability, balance or core work. The arrangement of the circuits, work-to-rest ratios, repetition schemes or the exercise selection can delineate the emphasis of a particular theme. A single theme can be represented through the entire class (45 to 60 minutes long), or several themes can be designed within a class.
The Rationale Behind NLP Circuits
Most circuit-type formats (e.g., Spinning, Step, etc.) are designed around a specific fitness component, such as cardio, toning, flexibility, etc. The first circuit classes in the fitness industry were aerobics classes, which were made popular back in the ’70s and emphasized cardiovascular conditioning. Since then, many other group fitness classes have been developed, from Spinning classes to weight training (i.e., Body Pump) classes. To this day, no circuit class has been developed that encompasses the entire fitness spectrum, until now.
The NLP circuits incorporate the best of Strength & Conditioning and even “Boot Camp” classes. The use of various pieces of equipment (medicine balls, stability balls, dumbbells, sand bags, rubber tubing, balance equipment, etc.) and training methodologies allow unparalleled application and diversity. This diverse application allows the participant to partake in various cardio-related exercises that enhance motor skills and cardiovascular parameters: weight training exercises that build muscles and bones, calisthenics that improve flexibility and body awareness and balance and stability exercises that enhance postural awareness and body alignment.
Who Can Participate in the NLP Circuits?
The circuits are designed for the asymptomatic, healthy individual. However, exercise intensity can easily be enhanced or reduced to match a participant’s level. Fitness professionals using NLP can modulate exercise intensity by manipulating the speed of the exercise, the lever arm of the exercise and the base of support used during the exercise. Therefore, the circuits can be used by just about anyone individually or administered to a class consisting of athletes and non-athletes. Regardless of the population involved in training, NLP provides safe, effective and consistent training.
Design Philosophy and Considerations
The philosophy of the NLP circuits is based on Juan Carlos Santana’s Four Pillars of Human Movement. The Four Pillars model is a simple and effective way of looking at what the body does and providing specific and appropriate training.
The circuit stations represent each of the pillars to some degree. Pillar #1 (Locomotion) can be represented by a station consisting of a Bosu balance, band-resisted running or a single-leg exercise. Pillar #2 (Level Changes) can be addressed by a station involving some form of squatting, stepping or lunging. A push-up or band-pull station can represent Pillar #3 (Pushing and Pulling). Finally, a station using rotational exercises with a band or medicine ball can represent Pillar #4 (Rotation).
Stations consisting of movements that combine any of the four pillars, such as a dumbbell squat cleans and press, can add an infinite amount of diversity to the design of a class. The four pillars can also be represented with different emphasis. For example, Pillar #3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent-over dumbbell row or dumbbell curl. Pillar #1 lends itself to static balances for the frail population or the incorporation of plyometrics designed to increase locomotive speed and power in more advanced populations.
NLP Circuit Progressions (Tweaks)
All stations within a NLP circuit can be tailored to meet the needs and capabilities of any individual. The “art” of modification and progression has been simplified so that Coaches Donald, Juan & Chris can supervise the circuit, especially when involved with large classes.
We use four basic “tweaks” to modify exercises. These tweaks can be delivered from across the room with one to three words. This simple approach allows us from a distance with minimal instruction, making the system very effective for fast-moving group classes.
The four major classifications of progression tweaks to use during NLP circuits are: increase in speed of movement, increases in the resistance lever, reducing the base of support.
The Basic NLP Group Circuits
The circuit can be applied to a group of individuals. Therefore, don’t get caught up in the number of stations and order of exercises; have some fun with it. As long as all of the four pillars are trained each day, the program will be effective, safe and fun.
The NLP circuit has multiple stations. The reason for this is that the equipment in our room can be set up a certain way, and we had to tailor the flow to match the equipment setup. If you have the choice, set up in a clockwise fashion; participants have an easier time following the flow of the circuit when it flows in a clockwise fashion. We continue to have good results and success with this system and our members testament to it results-driven effect. We will continue to bring to Staten Islanders the best in High Intensity Group Training.