Author Topic: Power circuits  (Read 5412 times)

Offline Wlfdg

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Power circuits
« on: April 04, 2011, 04:47:59 PM »

Offline thehebrewhero

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Re: Power circuits
« Reply #1 on: April 04, 2011, 04:56:18 PM »
Wow that looks like one hell of a workout 8-10cycles of that looks like a beast.. I might try giving this a shot Friday..Looks kinda fun.. Good read thanks ;D


Offline jarett88

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Re: Power circuits
« Reply #2 on: April 04, 2011, 07:02:14 PM »
Cool I do most of this at crossfit and love it

Offline Rollin

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Re: Power circuits
« Reply #3 on: April 05, 2011, 04:17:51 AM »
Whatever your goal is max strength and max power are key!
http://articles.elitefts.com/articles/training-articles/power-circuits-for-more-strength-muscle-and-fat-loss/

Very interesting rep/rest layout, the rest periods look sensible for circuit training with Oly lifts.


Offline Wlfdg

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Re: Power circuits
« Reply #4 on: April 05, 2011, 05:28:44 AM »
Whatever your goal is max strength and max power are key!
http://articles.elitefts.com/articles/training-articles/power-circuits-for-more-strength-muscle-and-fat-loss/

Very interesting rep/rest layout, the rest periods look sensible for circuit training with Oly lifts.
Very much not like crossfit.


Offline amrh12n01

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Re: Power circuits
« Reply #5 on: April 05, 2011, 10:54:24 AM »
@WLFDG

What's your background with Nutrition and Exercise?? I'm just wondering...it seems you give a lot of information to people.

Offline Wlfdg

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Re: Power circuits
« Reply #6 on: April 05, 2011, 11:34:45 AM »
@WLFDG

What's your background with Nutrition and Exercise?? I'm just wondering...it seems you give a lot of information to people.
I have been an LMT for over 20yrs.

Training in martial arts for 40yrs., competed at high level for 18yrs. including a world title fight in International Rules kickboxing,(I lost)
competed in TKD, wrestling, jiu jitsu, boxing, kickboxing, Muay Thai, Shuai Ciao, Draka, bare knuckle Karate, MMA, LOTS of street fights

been weight training seriously for 32yrs., 
was a Cert. Personal Trainer, but lost faith in that industry
competed locally in powerlifting, Olympic lifting and a strongman event.
tried bodybuilding for a brief 2yrs.

studied Cardiac Rehab Therapy

Currently am studying for my IKFF CKT I & II, CSCS and Exercise Rehabilitation Specialist.

Nutrition - I was a morbidly obese, insanely active kid/teen. Spent my whole life trying to get my body composition to where I am today.

Offline amrh12n01

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Re: Power circuits
« Reply #7 on: April 05, 2011, 12:38:30 PM »
Thanks, just wondering

Offline Wlfdg

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Re: Power circuits
« Reply #8 on: April 05, 2011, 12:54:32 PM »
This T-Nation Livespill by Coach Thibadeau on Strength - Endurance training is a good addition to this topic
http://www.t-nation.com/strength-training-topics/623

Offline thehebrewhero

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Re: Power circuits
« Reply #9 on: April 05, 2011, 09:30:31 PM »
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach


Offline samjohn

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Re: Power circuits
« Reply #10 on: April 06, 2011, 12:01:44 AM »
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach

I didn't start seeing serious results until I totally committed to the 'move heavy weights as fast as you can' Wlfdg way.

Offline Wlfdg

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Re: Power circuits
« Reply #11 on: April 06, 2011, 06:47:19 AM »
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach

I didn't start seeing serious results until I totally committed to the 'move heavy weights as fast as you can' Wlfdg way.
Thanks Samjohn, but, I can't take credit for it. I'm just passing it on.