Working out what a circuit is

[Ikeameatballlunch]

Help pls!

Getting more into Stacy sims stuff (Roar Next level, meno training) and recently started adding in jumping.

Ive got a good level I can maintain several jumps. But I don't really understand what 3 circuits might be, to do 2-3 times a week.

She says

Once you’re comfortable with the squat jump, you can move to circuit training: performing a number of jump exercises one after the next. A sample circuit would be 45 seconds “on” (jumping) and 15 seconds “off” (resting between jumps), aiming for three circuits with five minutes’ rest between them. If you’re just starting out, do one circuit and gradually work your way up over the course of a few weeks. If you’re more advanced, you can aim for two or three circuits.

Is this 3 circuits: 1-3 different jumps in 45 seconds, 15 off resting. Then another 45, rest, and another 45.

Where does rest for 5 mins come in?

Or is the above 1 circuit?

I found this online but can only manage 3 stints of the described circuits (and it's test for 45 there?!) www.self.com/story/jump-squat-cardio-circuit

The linked example feels more like sit training which I'm doing on an erg, two rounds of tabatas at the moment. (I don't want to over do it all!)

I don't know about the specifics of that particular trainer, but I do circuits classes (and also sometimes circuits at home). This is where I would do one exercise for say 45 secs, 15 secs of rest, then the next exercise for 45 secs, 15 secs off etc. At the end of your 'circuit' you have a longer break.

An alternative would be a tabata-type thing, where you do 1 exercise at full pelt for a short amount of time (say 20 secs) a v short rest, then another 20 secs, same amount of rest, etc 4 times through. Then a longer rest (a minute say) and do 4 rounds of the next exercise.

Does that make sense?

Thank you - I understand tabatas. I'm trying to understand what she's saying in the paragraph.

45 sec jumping
15 rest

Is this one circuit?

Or is x3 of those one circuit, then rest for 5. Then try another 2-3 rounds?

I understand tabatas which she writes about elsewhere in the book but can't visualise the jumping advice. I know it's based on evidence of Jumping sessions x3 a week improving bone density, I'm just trying to work out how many jumps is enough in each session.

Should the term circuit really be set here?

A sample circuit would be 45 seconds “on” (jumping) and 15 seconds “off” (resting between jumps), aiming for three sets (of that) with five minutes’ rest between them.

Then do two more rounds/ circuits of the 3 sets.

45 sec jumping
15 (sec) rest
This is for a single exercise type. Repeat for each exercise type until you have done one of each type that you want to do. This is one circuit. Have a longer rest - usually 1-2 minutes. Then do the next circuit. Repeat until you have done however many circuits you can/want.

Thanks, I think I've got it.

She's using it specifically for bone density not SIT training here. This explains a bit more here www.drstacysims.com/blog/the-benefits-of-explosive-training-for-women. only 20 jumps a day made a difference. So it's not for very long; it's the jumping that matters.

Though I have heard her say you can use it for sprint interval training, which would probably be structured more like tabatas

A circuit is generally 3 or more different exercises done in the 45 on/15 off. I do small circuit classes where the trainer sets out as many exercise stations as there are participants, up to 8 to 10 stations.

Then at the end of going round each exercise once, we get a 2 minute break.

So you could choose say, 5 different jumping exercises, do each for 45 seconds with 15 secs rest. Goaround this circuit once, then rest for a minute, then do another round. And so on.

But you probably need to be doing more than jumping. A good well-designed circuit will alternate power, strength, and cardio stations. Eg 45 seconds on a SkiErg then a set of dumbbell snatches, then press ups, then exercise bike, then a side plank, then dumbbell thrusters or dumbbell squats. Something like that.

Thanks, how you describe it is helpful.

This is specifically just part of the jumping for bone density in the roar next level book. You'd tag it on the end of a lifting session or something else. Or just add in some jumps as part of your day to day routine, aside any other exercise.

A podcast I heard with her once she mentioned this study; I managed to track it down yesterday. in reality it was only under 40 jumps, but done 4-5 days a week, and made a measurable impact on bone density. sites.google.com/g.toiohomai.ac.nz/bonestudy/tracker-videos?authuser=0