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Old 02-10-2007, 11:11 AM   #1
Rick Deckart
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Default A 'simple' circuit ala Owen Anderson circa 1998

The following is a simple circuit from Owen Anderson, designed by Walt Reynolds I believe. It's from his nice little book LACTATE LIFT-OFF.
I did these usually two times a week for 4--6 weeks usually in the spring to get things rolling. When I did these I increased length of runs every second and reps every week while doing a pendulum wave of two rounds, three rounds, four rounds, back to two rounds etc. ending with 800m runs at 5k pace.

There are several derivates of this circuit around, some even utilising wobble boards but believe me, even this little easy circuit may be quite humbling if you really hit 5 k pace on all runs... and BTW no rest between excercises allowed and perfect form is a must...

(1) Run 400 m at your 5k pace or at an intensity of 9--9.5 on a scale of 1 to 10, with 1 being easy and 10 being maximal intensity.
(2) 4 chin-ups
(3) 30 sit-ups (free Janda situps if you can, use an abmat which makes it easier)
(4) 12 push-ups
(5) 15 burpees
(6) 30 fast BW squats
(7) Run 400 m at your 5k pace
(8) 10 thrusters with 20kg
(9) 8 feet elevated push-ups
(10) 30 hyper extensions
(11) 15 dips
(12) 15 lunges with each leg
(13) Run 400 m at your 5k pace
(14) repeat 2--13 one more time


Regards,

Peter

Last edited by Rick Deckart : 02-10-2007 at 02:25 PM. Reason: typos
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Old 02-10-2007, 01:53 PM   #2
Steve Shafley
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Did he really use the "thruster" term?
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Old 02-10-2007, 02:15 PM   #3
Rick Deckart
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No, I used the term, he called them "squat and dumbell presses", but it's a 'thruster', but whatever, the template does sound familiar, doesn't it...

Regards,

Peter
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Old 02-10-2007, 05:56 PM   #4
Steve Shafley
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Thesis ------> Synthesis <------ Antithesis
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Old 02-11-2007, 07:09 AM   #5
Allen Yeh
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Quote:
Originally Posted by Peter Puetz View Post
No, I used the term, he called them "squat and dumbell presses", but it's a 'thruster', but whatever, the template does sound familiar, doesn't it...

Regards,

Peter
It's like some "programs" beginners program....hmmmmm
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Old 02-11-2007, 08:00 AM   #6
Rick Deckart
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Quote:
Originally Posted by Allen Yeh View Post
It's like some "programs" beginners program....hmmmmm
Hi Allen,

not sure if I understand your point.

Just to clarify, I posted the above circuit because a) I really like it and b) it was the first thing which came to my mind when I 'discovered' crossfit last summer. Differences to crossfitesque circuits are:
  • the purpose of the circuit is to lift your lactate threshold and to give you some basic preparation for a month or two focusing on strength work, all in the context of long distance running of course. For that it works quite good in my experience.
  • time doesn't play any role, except you should target for your 5k race pace.
  • systematic progression over a certain time-span, say 6 weeks.

BTW Owen Anderson is a regular contributer to

http://www.pponline.co.uk/

His webpage is

http://www.runningresearchnews.com/

He has lots of good info if your are into running.

Regards,

Peter

BTW I just found the template for a 5 week cycle I did with this circuit in spring of 1999, not as extreme as the progression described in the first post but still the runs (Laufen) were in 5k pace. Pretty sure I could not do workout 8 today...
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Old 02-11-2007, 03:50 PM   #7
Allen Yeh
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Quote:
Originally Posted by Peter Puetz View Post
Hi Allen,

not sure if I understand your point.

Just to clarify, I posted the above circuit because a) I really like it and b) it was the first thing which came to my mind when I 'discovered' crossfit last summer. Differences to crossfitesque circuits are:
  • the purpose of the circuit is to lift your lactate threshold and to give you some basic preparation for a month or two focusing on strength work, all in the context of long distance running of course. For that it works quite good in my experience.
  • time doesn't play any role, except you should target for your 5k race pace.
  • systematic progression over a certain time-span, say 6 weeks.

BTW Owen Anderson is a regular contributer to

http://www.pponline.co.uk/

His webpage is

http://www.runningresearchnews.com/

He has lots of good info if your are into running.

Regards,

Peter

BTW I just found the template for a 5 week cycle I did with this circuit in spring of 1999, not as extreme as the progression described in the first post but still the runs (Laufen) were in 5k pace. Pretty sure I could not do workout 8 today...
No point Peter, I was just observing it was very similiar to the Crossfit Beginners routine.
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Old 02-11-2007, 06:16 PM   #8
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I've only looked at this book:
http://www.amazon.com/Wrestling-Phys.../dp/0870950436

Once but it recommends a combination of gymnastics drills, OL's, sprints...even mixing all these modalities. Publish date? 1974. I may have to nut up and pay the $189 for that little gem.
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Old 02-12-2007, 01:40 AM   #9
Rick Deckart
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http://www.abebooks.com/servlet/Book...L?bi=122047784

A 'little' cheaper and probably also a worthwhile read, the third edition of the book of the original (afaik) inventors of circuit training...
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Old 02-12-2007, 11:38 AM   #10
Robb Wolf
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Thanks Peter!
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