We’re back “live”!
We restarted the weekly live circuit sessions on Wed 29th Sept 2021, delivering balanced and comprehensive training based at Saints Mary and John Primary School, Meadow Lane Oxford OX4 1TJ.
Contact me (email@example.com) to be added to the Circuits email list so that you are kept informed about weekly sessions, cancellations or variations. (The list is used exclusively for the purpose of providing information about these weekly Circuits.)
The weekly sessions are run on Wed starting at 5.30pm (subject to availability) and continuing for three circuits of 20-25 stations (under constant review). The circuits will be set up from about 5pm, ready for the exercising to begin at 5.30pm. People arriving until about 6pm should be able to complete two full rounds before the equipment is collected and stored. (We need to be finished before 7pm.) A stretch-down session is added where possible.
Any updates will be posted on this page, circulated to the email list and Tweeted by @OxfordRowCoach.
The circuits follow a series of around 20+ exercises. They have been designed to optimise the training benefit you’ll receive in the time you invest. The exercises have been selected and developed on the back of over 20yrs of coaching rowers of all standards from beginners to internationals. Although aimed at rowers, the muscle groups and physiological systems used in rowing benefit people of all interests and activity levels.
Circuits are designed to allow each person to work at whatever skill or fitness level they feel is appropriate with most stations offering various “grades” of complexity for you to choose from, according to your aims and abilities.
The weekly sessions are attended by people with a wide range of interests. Local rowers and kayakers constitute a large proportion of the trainers. Other athletes and attendees include students, parents (both with and without their children in tow), keep-fit enthusiasts and a broad spectrum of people from other sports who find the circuits both suitable and beneficial for their own needs. The ages of attendees vary from around 12yrs (accompanied) to over 70yrs.
Circuit training is designed so that specific muscle groups or body systems are targeted by each station in turn. By restricting the duration of each exercise to just 50secs or so, it is possible to work very intensely in the knowledge that the next station will target somewhere different, allowing the stressed area to recover. Exercises are a mix of cardio and core work to ensure an overall benefit.
Saints Mary and John Primary School, Meadow Lane Oxford OX4 1TJ. Access by road is via Bedford St. There is parking on-site and a few rails for securing bikes.
Juniors and full time students £3, others £5 per session paid on the door. Initially, please provide cash. We are investigating cashless systems but they require either a dedicated monitor at the door or the unwieldy administration of auditing attendees and invoicing.
There are minimal facilities offered by the school. A small mixed changing room is available but it provides scarcely enough space for changing from street clothes to training kit. Toilets will be available for this purpose, if required. I will be designating an alternative area for personal baggage etc to avoid congestion in that room.
There are no pre-registration requirements. You just turn up and pay per session. You will be asked and expected to sign in and confirm an email address (unless it is already on file).
Contact me with any queries or requests on firstname.lastname@example.org