The Misunderstood Fitness Tool First Responders Should Be Using
Circuit training and complexes are some of the most versatile tools in strength and conditioning. For time pressed first responders (or anyone) this should be your primary method.
For some the idea of circuit training invokes a vision of a 1980s exercise class while someone wearing a sweat band keeps screaming “chase the burn,” while half the class poorly mimics the instructor in their exhaustion. In the background the music blasts and the bass drowns out everyone’s January 1st struggles to finally get back in shape.
I get it, like most things in fitness everything tends to get tucked away into arbitrary categories. Certain things are only used for certain people. I would caution against that mantra, as circuit training can be more than something to just get you tired. In actuality it’s probably the most versatile tool for time strapped first responders (or anyone).
In my new book, several training sessions are structured with circuits or complexes. Simply put, this means you will complete several different exercises in a row. What I think confuses people are instructions like, “complete in a slow circuit fashion.” This is where details matter as many people equate “circuit” with “move as fast as possible while throwing yourself down a flight of stairs.” Certain fitness brands popularized vomit inducing randomness, but that doesn’t mean this is how circuits have to be incorporated.
Circuit training is a tool and tools can be misused. Super high rep Olympic lifting became en vogue for a while. Maybe it still is in some places. Meaning doing a complicated, highly technical, and explosive lift over and over again while under fatigue for as reps as high as 20-30. Other than giving physical therapists and orthopedic surgeons job security, there might be better options.
The Olympic lifts, meaning the snatch and clean and jerk variations, are often used in sensible programming to work on strength/power/rate of force development/etc. High rep Olympic lifting doesn’t equal power development any more than utramarathons equal sprint work. Circuit training variables are no different.
Now before everyone wearing a squat suit and knee wraps starts shouting at me during their 10 minute rest intervals- I get it...this is not the optimal way to build max strength. In fact, on page 84-85 on the third edition of The Science and Practice of Strength Training, written by authors so much smarter than me they would find it offensive I’m even reading their text, it explicitly states circuit training is not an ideal method for strength and power athletes to develop these qualities.
I 100% agree with this, circuit training is not the best way for athletes to gain strength and power once past novice (although there could be a place in their off season for long term programming). Now before dedicated strength athletes feel too vindicated, remember I am talking about first responders and tactical types...people that require a balance in strength and general endurance. If we read all of pages 84-85, it states circuit training is effective for individuals requiring a high degree of both strength and endurance.
Anecdotally, circuit training can be seen even in sports requiring a high degree of strength- watch any strongman or strongwoman event and their training to prepare. These freaks certainly aren’t doing high rep push-ups, sit-ups, lunges, or air squats...but if they’re carrying massive objects and running between events- that looks eerily similar to circuit training to me.
Let’s look at some examples and how to intelligently design circuits for various applications:
Rules to follow:
Identify Goal.
Pick “Safe” Movements.
Measure Progress.
Identify Goal:
Are we working on Strength/Aerobic Capacity? Anaerobic threshold/maintain strength? Strength focus/maintain conditioning? We can make any of these fit by choosing proper exercises, load, volume, and heart rate zones.
Pick “Safe” Movements:
If you aren’t confident in your ability to do an exercise (especially under fatigue)...use something else and choose the right tool for the job. If you are doing a circuit to work on your anaerobic threshold, heavy back squatting will not lend itself as a good option. Maybe goblet squatting is the safer option or sled pushes.
Measure Progress:
This could be how much work you complete in a time period (density) or your ability to maintain a pace for longer periods of time. It could even be your rate of perceived exertion. All goal dependent (Rule #1).
Example For Strength/Aerobic Capacity:
Choose a load you could do 5-8 times. Rest 1-2 minutes between movements. Set a clock for 10-15 minutes. Both rest interval and total time of circuit is fitness dependent. Both of these could be shorter or longer depending on the trainee. During the circuit, get your heart rate up to around 120-150 bpm. If it goes over 150 bpm, slow down.
A1) Bench Press x 3
A2) Double Kettlebell Front Squat x 3
A3) Trap Bar Deadlift x 3
Note: Keeping a minute of rest between movements allows for recovery for each lift, but will keep your heart rate elevated in the zone above. For this example, you’ll bench press first, rest a minute then squat, rest a minute, then do deadlifts. By the time you get back to benching you will have rested from that lift for around 3 minutes. Although this isn’t considered a traditional rest interval, you still gave the movement pattern a break. Another option for truly dedicated strength work is starting the workout with a few heavy sets of 5 with longer rest, and then end with a circuit outlined above. You could even change the exercises for the circuit, but use similar movement patterns. Endless options.
Example For Anaerobic Threshold:
Note: It isn’t always just what tools you use. It’s also how you complete the movements. I love using Dan John’s Humane Burpee workout for anaerobic threshold intervals.
In the video, Dan completes the complex/Circuit as:
15 Kettlebell swings
5 Goblet Squat
5 Push Ups
Each set you do 15 swings, but the squats and push-ups are a reverse ladder down to one rep. So 15 swings, 5, squats, 5 push-ups...then 15, 4, 4; then 15, 3, 3, and down to 1.
If I am using this to develop anaerobic threshold, I start the reps at 15, 10, 10 and work the push-ups/squats down to one. I try to get my heart rate to around 170-175 bpm and hold it there. This turns into a challenging workout, completed with movements that safely allow me to train this conditioning goal. As someone with a total hip replacement, this allows me to get some outstanding conditioning in without having to go for a sustained run and put needless impact on my cyborg hip.
If you’re a cop there is a balance for the physical requirements of the job. Swings too far in either direction will likely impede your performance when the consequences could be dire. Use quality methods like circuit training to intelligently achieve that balance and fit your demanding schedule.
Reference:
Zat͡siorskiĭ V. M., Kraemer, W. J., & Fry, A. C. (2021). Science and practice of strength training. Human Kinetics.
Another great article from someone who has “been there and done it.” 👍🏼