The idea behind circuit training is to cause fatigue. It will help your body endure match-like symptoms. For that reason, circuit training is very effective during the season. When you do circuit lifting, it's important to throw in an occasional heavy lifting day to improve strength and to prevent long-term fatigue.

Rules of a circuit:
Use weights that cause failure between the 10th and 15th rep
Go from one exercise to another with no rest
The faster the pace and higher the intensity, the better
Have a partner help you push yourself as far as you can

Typical circuit exercises:

Hamstring Curl	Bench Press	Shoulder Press
Pull-Ups	Lat. Pull-Downs	Bent-Over Single Leg Pulls
Dips	Leg Press	Leg Extension
Tricep Push-Downs	Hammer Curls	Regular Curls
Ab Work	Plate Work

Circuit Weight Training Routines

Negatives	8-12 reps plus 4 negatives (2 times around)
Circuit	50 seconds on, 10 seconds rest (3 times around)
Burnouts	10 reps then lower weight 3 plates and burnout
Heavy Circuit	2 sets each exercise. First set heavy, 6-10 reps; second set light, 15-20 reps
Isometrics and Body Lifts	Buddy system, 15 minutes each partner (on mats)

Exercises to include for the isometrics and body lifts:

1) Buddy Sqauts - Partner on shoulders facing a wall - half squats 45 sec.

2) Reverse Body Lock Lifts - Reverse body lock waits, lift and turn from side to side for 10 reps each direction

3) Flip Overs - One partner in referees position, other partner on his own back with legs on partner's back; 50 sit-ups

4) Sit-Ups - Hold partner's legs in handstand position, 50 sit-ups

5) Vertical Push-Ups - Hold partner's legs in handstand position, 50 push-ups

6) Arms Curls with Partner - Lie partner in your arms for curls

7) High Crotch "mid-level" hip poppers - Lift partner from high crotch position, 15 each side

8) Bent Over Rowing - Man lies on back, partner straddles and lifts him, 25 reps

These exercises and suggestions are compliments of J Robinson's Training Newsletters

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