A circuit training system can be used in the training of a beginner athlete, or it can help an average level athlete faster “return to service” after a long break.
About the Author of the Program
Bill Starr, as a young man, competed in weightlifting competitions in the US, and later “re-qualified” in powerlifting. In 1966, he moved to York, Pennsylvania, and became deputy editor of the journal Strength and Health.
Later, his training methodology became popular, and Bill himself was promoted to the strength training coach in the football teams of Baltimore Colts and Houston Oilers. But Bill is not just a coach, he taught power and general physical training at the Universities of Hawaii and Maryland, as well as Johns Hopkins University.
Starr wrote several books; the most famous of which is “The Strongest Shall Survive” and “Defying Gravity”. In addition to books, Starr writes numerous articles in sports magazines about the strength training of athletes in different sports.
It is very common for circuit training to be suitable only for simulators that reduce the risk of injury, but Bill argues that this is not so, and calls for using free weights.
Circular system, according to Stahr, has advantages for power athletes. First of all, Bill believes, this is the time. If you pick up the exercises correctly, perform them technically and take your time, circuit training gives a concise, quick training.
Principles of Training
Bill Starr argues that there can not be a single program of circuit training “for everyone”, and everyone will have to choose for themselves the priority exercises, but gives fairly clear recommendations for building their program:
- Choose 1 exercise for large muscle groups – shoulder girdle, back and legs.
- If there are forces left, select one exercise for the other muscles – for example, the breast muscles (Starr is a weightlifter and we think that the chest is not assigned to the main muscle groups), calves, biceps, triceps.
- Do five repetitions in each exercise, then go on to the next, without rest. Once you make all the scheduled repetitions in each exercise, it will be one approach or “circle.” After doing one lap, you can rest. You need to make 3 “circles”, believe me; this is more than enough.
- Major muscle groups work first.
- Your training should be simple and heavy.
- The most “simple”, but at the same time “heavy” circuit training in the opinion of Stara looks like this: squats -> lifting the bar to the chest -> bench press on an incline bench or bench press (one lap).
Bill recommends the last two exercises for non-competitive athletes instead of the “classic” bench press.
Comments on the Workout Program
- You can perform circuit training three times a week, changing the exercises in them;
- You can use them only as a supplement to the basic training;
- You can use the same exercises, changing them in places, increasing the number of “circles” (up to a reasonable limit, of course);
- If you feel that you still have strength, you can add exercises for small muscle groups.