Go Series Circuit Training Protocols
This circuit training protocol provides a simple method for trainers to use when running Go Series circuit sessions. It includes a recommended workout format and tips for creating a positive experience before, during and afterwards.
The easiest way to run trainer-led sessions is to use the clock for work/recovery periods, however resistance, repetitions and sets can potentially be prescribed depending upon individual goals or the advertised level/goal of the session.
These types of sessions are most popular within a 30-45 minute format. 30-minute sessions should allow enough time for a guided warm up, two complete circuits on each station, and a guided stretch at the end. 45-minute sessions can be used for adding guided bodyweight cardio (such as treadmill, rower, etc. or exercises utilizing the Connexus Step+) in between each weight station.
Workout Format of the Go Series Circuit Training Protocol:
- 60 seconds of performing the exercise
- 30 seconds to move to the next station and recover
- Repeat
Role of the Trainer in Creating a Gym Plan for Beginners and Experienced Participants
Before
Greet each participant.
If they are new, discuss their level of fitness experience.
Give them a brief overview of what to expect, suggest where they begin the circuit and place them on one station behind an experienced participant so they’ll see a demo of exercise.
During
Lead the group through a 3-minute warm up and movement preparation.
Be mindful of the age groups and and fitness levels of all participants.
Prioritize movements, joints and muscles which will occur during the circuit. Avoid exercises that require the group to go onto the ground.
After
At the end of the circuit, repeating the movement preparation can serve as a cool down.
The Role of the Trainer in Helping People Ease Back Into Working Out
Watching the clock shouldn’t be your primary role. A simple “ready, go and stop” is all that’s required - counting out the seconds is tedious and can actually diminish participants’ performance due to the *exercise paradox.
Focus on the people that need the most help and carefully consider how your attitude and words will influence the participant’s confidence and performance.
The type of people attending a Go Series Circuit are likely to have a less confident mindset.
How does the exercise paradox work?
The exercise paradox is an internal trigger, such as self-doubt, pain, fatigue or an external stimulant, such as a verbal trigger. Mentally, you can think of the exercise paradox as a voice in your head telling you to take your foot off the gas. For example, shouting out something at the last five seconds of an exercise is likely to cause participants to relax five seconds early rather than working until the end of the set.
