How to Properly Use Circuit Training Systems for Volleyball

By Robert Brown

Let's start with the basics. What is your definition of what makes a circuit a circuit?

RB: In program design there are two types of loading patterns, horizontal and vertical. Vertical loading is going from
exercise to exercise until all sets and reps are completed. A horizontal loading model is accomplished with all sets of a
specific exercise being completed before moving to the next exercise. The vertical loading process is considered more of
a circuit style. However, the problem with this model is that in order to do it effectively, space in the gym must be
almost unlimited depending on the number of athletes you need to move through the program. With this space
requirement is possibly the need for large amounts of equipment. This model can be done only with a small number of
athletes. So if you have 10 athletes, you need 10 bench press stations, which just isn't very practical.

Now that we have a model let's talk about the training variables of sets, reps, load, rest, order and choice of exercises
and their application to circuit training.

RB: In doing the vertical model the coach can apply the basic sets, reps and load considerations done in a traditional
periodization model. For example, I could go 70 percent of one repetition maximum on each lift and develop strength
and power. But if I limit time intervals, the ability to develop strength and power is diminished extensively. So to
integrate this into a volleyball-specific circuit, other things must be considered. The energy system in which volleyball is
played is a three part rest to one part work ratio.
With this in mind, will we do an exercise for 30 seconds followed by 90 seconds of rest? Probably not, but for energy
system development specific to volleyball, this should be the recommended protocol. To gain endurance, the coach
could work down to a two-to- one rest-to-work ratio and finally one-to-one. That would be the proper progression. I
don't recommend starting at the one-to-one ratio level. It has to be done in steps.

With this in mind we can plan intervals of work. There are endless possibilities as seen on today's internet training sites.
Simple is best. I recommend starting at 30 seconds and advancing to 60 seconds. Between sets there's an opportunity to
teach the athletes. There is the Tabata1 protocol1 of 20 seconds work and 10 seconds rest for eight stations but with this
protocol one doesn't have the opportunity to teach. This is hard but the bottom line is the coach just wants the athletes
to train hard or train to gain performance results.

With all this information a coach may be confused. Is just work the priority coaches should train for in their volleyball
circuit program?
BEG
RB: OK, to start, the first thing to do is bring the athletes into postural balance. Performance Conditioning Volleyball has
provided a series of articles by Lisa Bartels on this topic. If one has an athlete who is not balanced and starts him or her
on a circuit program, the coach is only adding to the problem. The next consideration is whether the coach is a high
school or club coach. The models for circuit training will be different.

Another consideration is the time of year. For example, during the club in-season one can do 20 to 30 minutes of work
right on the floor. In the off-season, I don't think circuit training is an effective choice of program. Here (during off-
season) the time is best spent working on basic strength development or work on rehabilitation from injury. Some
people want to work only on conditioning circuits during the off-season, which is the wrong time for volleyball athletes.

For a high school coach I recommend working circuits during the season as well as doing work in the weight room. In
the club model, if one is renting a gym for two hours time is limited to 10 to 20 minutes on the gym floor. This is
something that's really important to understand because there just isn't the opportunity to have access to a weight
room; therefore, quick circuits are the answer. For club programs they can do jump ropes, medicine balls, weighted
vests, etc., which can get the athletes through the long tournament weekends. However, be mindful that traditional
weight room movements aren't on the schedule because of the time element.

Let's talk about the concept of combining volleyball skills with athletic skills development to save time and make this
circuit more volleyball-specific. For example, to save time a coach might do weighted vest jumps followed by on-court
block jumps. Is this a good idea or is it doing too much and not accomplishing anything significant?

RB: In today's volleyball I would like to address the club model. This is more of a matter of time efficiency. I may have a
group of hitters doing approach jumps while at the same time my liberos are doing squat jumps. Then we switch drills
according to position. This maximizes the approximately two hours we have for practice. In a club model, one must
combine volleyball skills with athletic skills in order to have success on the floor.

Where would you place this in a practice setting?

RB: What I've done in the past is actually three ways. First, we did it before practice as a series of circuits. This was done
to induce a fatigue state so that the rest of practice would be done with slightly tired legs. Second way is during a water
break where we do one to two minutes of activity in circuit fashion again. Finally, we do it at the end of practice when
the athletes are in a fatigued state. What I've found is that one method is not superior to another method, so it's a
matter of best timing. In the case where we had our gym time from 8pm to 10pm, the only time we could do it was
before the start of practice. The other team that practiced from 6pm to 8 pm. was to do it after practice. For the kids
who couldn't get to practice before or stay after, we did it during practice.

Let's talk about the choice of exercises in a circuit. Do you classify them? Are they multi-joint ballistic? How do you
consider this aspect of circuit training?

RB: I like to do the following movements within a circuit: squat, lunge, push and pull. In addition, I like to do something
that is explosive. In a club setting where facilities are limited and you don't have the equipment to do clean movements,
you can do squat jumps and throws with a medicine ball. From there, I like to see some type of linear or lateral
movement. These are what I call the basic five and if you incorporate these movements you should have all your bases
covered.

How do you organize the stations of the circuit within the facility you have?

RB: The number one dictating factor is equipment availability. I have had to lug a gym bag full of medicine balls, jump
ropes, cones, etc., into the gym and then organize from there. Another consideration is set up. In a club setting there's a
good chance that you will have a team on the gym floor ahead of you and they will be there for as long as they can.
What this limitation does is preclude the opportunity to go into the vertical loading situation that I described previously.
So we start with sets of 20 squats followed
by sets of pushups where no equipment is needed. Then we move to an approach jump for 30 seconds. These types of
conflicts provide huge challenges for a coach in a club setting where the only available resistance is body weight. I've
included a sample circuit that can give the readers an idea of what a circuit might look like with minimum equipment.

Final thoughts?

RB: In the chaos of a club setting it is very important to do everything safely. Also, make sure that it fits your athletes
and your team's particular needs. Don't do something just because it's hard. The idea is to get performance results,
not attend a booth camp.
 Sample Circuit

Set Up: Two people per station switch within your station until you've completed both exercises. After both are
completed, move
to the next station.

Station One Program Design

Pushups Week 1 - 3
Jump Rope 30 seconds work
Station Two 90 seconds rest
Block Jump
Burpees Week 4 -6
Station Three 30 seconds work
Defensive Shuffles 60 seconds rest
Jumping Jacks
Station Four Week 7 - 9
Approach Jumps 30 seconds work
Jump Rope 30 seconds rest
Station Five
Speed Squats Week 10 - 12
Squat Jumps 20 seconds work
10 second rest

For Robert's Off-Season 12- Week Maximum Strength/Power Super Set Program for Volleyball Click
HERE

1. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity

and VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima
Prefecture, Japan.

Robert Brown
Contact: [email protected]
Club Director, DFW Performance Volleyball
Primary Master Instructor for the USA Volleyball Conditioning Accreditation Program
5th year strength & conditioning coach for Texas Wesleyan University Volleyball program

Certifications:
•USAV - CAP III
•USAV - VCAP Master Instructor
•NASM - Performance Enhancement Specialist
•IYCA - Olympic Weightlifting Instructor