Circuit, Weight and Plyometric Training

This lesson covers three more of the nine training methods required by the Edexcel GCSE PE specification (1PE0): circuit training, weight (resistance) training and plyometric training. For each method, you need to know the definition, how it works, advantages and disadvantages, and which sports and components of fitness it develops.

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1. Circuit Training

Definition: A form of training involving a series of exercises (stations) arranged in a circuit, performed one after another with minimal rest between stations.

How It Works

A circuit typically consists of 6–10 stations, each targeting a different muscle group or component of fitness. The performer completes each station for a set time (e.g. 30 seconds) or a set number of repetitions, then moves to the next. After completing all stations, the performer has done one circuit. Multiple circuits may be completed with a rest period between each.

Feature	Detail
Number of stations	Usually 6–10
Work time	20–60 seconds per station (or set reps)
Rest between stations	Minimal (10–30 seconds to move to next station)
Rest between circuits	1–3 minutes
Number of circuits	1–3 (or more for advanced performers)

Example Circuit

graph TD
    A["Station 1<br>Press-ups<br>(chest/arms)"] --> B["Station 2<br>Squat jumps<br>(legs/power)"]
    B --> C["Station 3<br>Sit-ups<br>(core)"]
    C --> D["Station 4<br>Shuttle runs<br>(CV endurance)"]
    D --> E["Station 5<br>Tricep dips<br>(arms)"]
    E --> F["Station 6<br>Star jumps<br>(whole body)"]
    F --> G["Station 7<br>Lunges<br>(legs)"]
    G --> H["Station 8<br>Burpees<br>(whole body)"]
    H -->|"Rest 2 min<br>then repeat"| A

    style A fill:#3498db,color:#fff
    style D fill:#e74c3c,color:#fff
    style F fill:#27ae60,color:#fff

Key Design Principles

• Alternate muscle groups — do not place two arm exercises next to each other; this allows recovery while still working.
• Include variety — mix strength, endurance and cardiovascular stations.
• Make it sport-specific — a circuit for a footballer might include dribbling stations, agility runs and shooting.

Advantages and Disadvantages

Advantages	Disadvantages
Very versatile — can target any component of fitness	Requires equipment and space for multiple stations
Can be sport-specific (include relevant exercises)	Technique may suffer due to fatigue
Motivating — varied and social (can work in groups)	Difficult to overload specific muscle groups heavily
Can improve muscular endurance, CV endurance and strength	Planning and setting up takes time
Suitable for all fitness levels (adjust reps/time)	May need a partner or instructor

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2. Weight (Resistance) Training

Definition: Training using weights (free weights or machines) or resistance to improve strength, muscular endurance or power.

How It Works

The performer lifts or pushes against a resistance (barbells, dumbbells, machines, resistance bands) for a set number of repetitions (reps) grouped into sets. The weight, reps and sets are adjusted depending on the training goal.

Goal	Weight (% of 1RM)	Reps	Sets	Rest Between Sets
Maximal strength	Heavy (80–100% 1RM)	1–5	3–5	3–5 minutes
Muscular endurance	Light-moderate (50–70% 1RM)	12–20	2–3	30–60 seconds
Power	Moderate-heavy (60–80% 1RM)	6–10 (fast)	3–5	2–3 minutes
Hypertrophy (muscle size)	Moderate (70–85% 1RM)	8–12	3–4	60–90 seconds

Key Concepts

• 1RM (one-rep max): The maximum weight a person can lift once with correct technique. Used to calculate training loads.
• Repetitions (reps): The number of times an exercise is performed in succession.
• Sets: A group of consecutive reps. E.g. "3 sets of 10 reps" means 10 reps, rest, 10 reps, rest, 10 reps.
• Progressive overload: Gradually increase the weight, reps or sets over time.

Advantages and Disadvantages