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.
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+.
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.
Core-Active Circuits run on Wednesday evenings from early October and continue into the summer. The standard training format is of two separate sessions. In the winter (Oct-March) these start at 5.30pm and 6.40pm. In the summer, the times change to 6pm and 7pm. Each session lasts about an hour and followed by a supervised stretch down.
Any updates will be posted on this page, circulated to the email list and Tweeted by @OxfordRowCoach.
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 cost is “Pay as you Go” and the charge is only £3 per session with a special group rate for colleges (contact me for details). 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 firstname.lastname@example.org