When?
Core-Active Circuits run on Wednesday evenings from early October and continue into the summer. Each Circuits constitutes around 25+ exercises performed for 50secs with 10secs to change station – i.e. 25mins per rotation.
In the summer (from March, after the clocks change), we do just one extended session of three seamless circuits (rotations) starting at 6pm (so one can arrive any time up to 6.30pm for a full two-circuit session).
In the winter (Oct-March), the standard training format is of two separate sessions of two rotations each. These start at 5.30pm and 6.40pm. These is a brief gap between the two sessions.
Each winter session lasts about an hour and is usually followed by a supervised stretch down. People should be on site and ready to start promptly. (Any help in setting up in time for the first sessions would be appreciated.) You are asked to bring a towel out of respect to your fellow trainers and some change out of respect for me!
Any updates will be posted on this page, circulated to the email list and Tweeted by @OxfordRowCoach. You can also track and contribute to Circuits via Meetup.com (search for “Circuit Training with John Hill”)
What?
For many years, circuit training has been a staple part of winter training of the local rowing clubs. As a professional rowing coach, I have been running these circuit sessions in Oxford for some time. Over the last few seasons, the sessions have been adapted to be suitable for any aspiring athlete and for anyone else seeking to have some regular group-based form of activity. There is an essential core of exercises designed to activate and develop stability muscles as well as enhance aerobic capacity. These Circuits can be an effective way of improving effectiveness and avoiding injury.
Who?
The weekly sessions are now attended by people with a wide range of interests. Local rowers constitute a large proportion of the trainers – although in the summer, many of them are out on the water in the evenings. 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 15yrs to over 65yrs.
How?
The style of training is to follow a series of up to 30 exercises (stations) in a circuit around a gym. The period of each exercise is short – of the order of one minute – before moving quickly onto the next station. By changing the focus of each successive station from one part of the body to another (arms, then legs, then tummy, then back etc), you can work much harder in bursts than you could sustain by any other consistent activity.
Most stations may be done at different grades of complexity and intensity to allow people of varying abilities and fitnesses to do them effectively.
Where?
The Saints Mary and John Primary School is based on Meadow Lane OX4 1TJ (not the Hertford St campus). Access by car is via Bedford St. Free parking is available.
Cost?
The cost is “Pay as you Go” with no need to register or pre-book. The minimum charge is only £3 per session but many choose to pay above this to ensure that the costs of equipment replacement as well as the room hire are covered. There is a special group rate available for colleges and other groups. (Contact me for details).
Facilities
You are requested to bring a towel to show respect to your fellow trainers. There are changing rooms at the school but no facilities for showering etc. If you are a current member and bring a newcomer, you won’t be asked to pay for your session.
Contact me with any queries or requests on john@oxfordrowcoach.co.uk