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When we begin our lifting procedures, we want to make sure that we are using a circuit approach in our training.
A circuit approach maintains a high level of heart rate throughout the entire lifting procedure. That high level of heart rate actually helps to accentuate the aerobic development of the cross-country athlete. In other words, even though they are lifting, they are gaining an aerobic benefit the same time that they are gaining a strength benefit.
This is a diagram of a circuit lifting approach. The U and the L stand for upper and lower body. We are pairing upper and lower body exercises together to allow our rest interval for upper and lower body as we exercise back and forth with our sets. Notice how the circuit approach is named because the athlete is moving from upper and lower body stations, all the way throughout the weight room, maintaining a constant level of aerobic efficiency as they go from one station to the next.
We begin with an upper body exercise and then go to lower. Upper and lower, upper and lower, do your combination of three sets at each station then move to the next station doing upper and lower. Again, three sets each in our lifting circuit. We move throughout the entire circuit, normally taking 30 to 40 minutes. This approach allows the heart rate to remain high while allowing individual muscle groups to rest and recover.
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