Hoist-fitness ROC-IT User Manual download pdf (Page 31)

CIRCUIT PROGRAM

1. Frequency (F):

Recommend three non-consecutive days a week.

Consider four non-consecutive days a week, but be

mindful of burnout or boredom due to the increased

frequency of programming. Implementing variety

in the cardiovascular stations may overcome this

potential obstacle

2. Intensity (I):

As conditioning levels improve, exercise intensities will

gradually increase by adding greater resistance, but

never compromise exercise technique.

As this program involves active recoveries and

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initially with lower-intensities that are attainable, yet

challenging

The intensities however need to be consistent with

exercise goals. Individuals seeking to improve muscle

conditioning (muscular endurance) should select

resistances that challenge the muscles to fatigue

with higher repetitions, while those seeking gains

in muscular strength should select resistances that

challenge the muscles to fatigue with lower repetitions

3. Repetitions (R):

The repetition range should initially start with higher

repetitions in the range of 12 – 15.

Consistent with exercise goals, gradually progress the

number of sessions to a range of 8 – 12 for muscular

strength and maintain a 12 – 15 repetition range for

muscular endurance

4. Sets (S):

As this program involves active recoveries and a

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as conditioning and exercise tolerance improve

5. Time (T):

Recommend a tempo of one second to complete

the pushing or pulling phase followed by a slow,

controlled two second return during resistance training

Initially follow a work to rest ratio of 1 part work

(30 – 45 seconds) and 2 parts rest (30 – 45 active

recovery and a 30 – 45 second passive recovery). If

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fatigue in completing all exercises and cardiovascular

stations, increase the duration of the passive rest

interval to two parts rest

As conditioning levels improve, reduce or eliminate the

passive recovery portion and increase the duration of

the cardiovascular station towards 60 – 90 seconds



COOL-DOWN STRETCHING

(10 MINUTES)

1. 4 – 5 minutes of general cardiovascular activity

2. 15 – 20 sec static stretches, 2 repetitions per stretch



Standing Chest

Stretch

Standing Posterior

Shoulder Stretch

Standing Quadricep

Stretch

Upper Back Stretch



Standing Calf

Stretch

Kneeling Hip Flexor

Stretch

Lower Back (Cat

and Cow) Stretch

Seated Hamstring

Stretch



Seated Quadratus

Stretch

Seated Adductor

(Inner Thigh) Stretch

Seated Overhead

Triceps Stretch

Seated Biceps

Stretch



WARM-UP & STRETCHING

(10-15 MINUTES)

1. 4 – 5 minutes of general cardiovascular activity

2. Combination of static stretches (15 – 20 sec) and dynamic

movements (3 – 5 sec)



Standing Shoulder and Trap

Stretch

Standing Shoulder Rotations

Standing Quadriceps Stretch

Triangle Stretches

Standing Upper Back Stretch



Lower Back (Cat and Cow)

Stretch

Kneeling Stability Ball Chest

Stretch

Stork Stand to Inverted Flyers

with Shoulder Stabilization



CIRCUIT TRAINING

(20 MINUTES)

1. 1 – 4 non-consecutive days per week

2. Generally 50 – 70 % 1 RM or to a point of fatigue without

compromise to technique, consistent with exercise goals.

Intensities can be increased to greater than 70 % of maximal

3. 8 – 15 repetitions, 1 – 4 circuits. Be mindful of total time of the

circuit program by carefully structuring the number of circuits with

the extended cardiovascular stations

4. 1: 2 exercise to active and passive recoveries ratio with a one

second pull/push phase and two second slow, controlled return.

Progress to eliminating the passive recovery and increasing the

duration of the active recovery



ROC-IT™ Station

ROC-IT 301 Chest Press

ROC-IT 201 Lat Pulldown

ROC-IT 401 Leg Extension

ROC-IT 402 Leg Curl

ROC-IT 501 Shoulder Press

ROC-IT 203 Seated Mid Row

ROC-IT 101 Seated Dip

ROC-IT 102 Biceps Cur



Cardiovascular Station

A: Step-Ups

B: Bent Knee Crunches

C: Oblique Crunches

D: Step Overs

E: Jumping Jacks or Jump Rope

F: High Knee Jogging or

Marching

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H: Side Lunge with Rotational

Punches



INTERMEDIATE PROGRAM

AT A GLANCE

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Hoist-fitness ROC-IT User Manual Page 31

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