When?
The weekly Circuits run on Wednesday evenings.
Core-Active Circuits run on Wednesday evenings from mid-September and continue into the summer. Each Circuit consists of 25-30 exercises performed for 50secs with 10secs to change station – i.e. 25-30mins per rotation. The usual “dose” is two rotations.
What times?
There are three Circuit rotations (starting with a warm-up at 6pm), so the session lasts through till about 7.30pm, with an invitation to anyone to join in whenever they can. The standard “dose” is two Circuits.
People should try to arrive for a 6pm start or as soon as possible afterwards and join in. The third rotation is effectively an opportunity for those who arrived late to complete their second circuit. I shall start to clear up after the second rotation. Also, there is usually a supervised stretch down outside the training area after the completion of the first two circuits (i.e. about 7pm).
We shall aim to start the first session promptly. (Any help after 5.15pm in setting up for the first session would be appreciated.) You are asked to bring (and use) 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.
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 considerable time. Over recent years, 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 identify, activate and develop stability muscles. Other exercises improve dynamic and aerobic fitness. By design, Circuits can be an effective way of improving functional effectiveness whilst helping to avoid injury.
Who?
The weekly sessions are now attended by people with a wide range of interests. Local rowers and kayakers 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 12yrs (accompanied) to over 70yrs.
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. To maximise the benefit, it is important to push rather than pace yourself.
Most stations may be done at different grades of complexity and intensity to allow people of varying abilities and fitness 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. The main entrance faces the gate, halfway along the building on the left in the crook of the L-shape (not the entrance to the newer extension immediately on your left as you enter the grounds).
Cost?
The cost is “Pay as you Go” with no need to register or pre-book. The minimum charge is only £4 per session (£3 for under-18s) but many choose to pay above this to ensure that the costs are covered for equipment replacement as well as the room hire. There is a special group rate available for colleges and other groups. Contact me for details (john@oxfordrowcoach.co.uk).
Facilities
You are requested to bring and use a towel while training, 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