hola, unconditioned newbie here. 32 yr old male, 6 feet 185 lbs. recently joined a circus arts training center (because its actually the least expensive training i could find) BUT i am encountering a few hiccups.
1) i am 32, not 18. i do not have the foundation (the gray cook/fms line of: movement patterns first, then stability/strength). well i probably dont have some of the movement patterns right (assymetries) and i definitely dont have the strength. my nervous system gets fried quickly and my strength-endurance is garbage. not to mention my strength-speed...
2)how do i hack my training? i know i will have to do things outside of this school, but i cannot find any legit trainers in my price range (that aren't doing metcon type group classes). i think i know that a lot of it is a matter of daily practice, but i'm pretty sure i need to do chops & lifts, deadlifts, pullups, presses etc, at LEAST 1-2x a week...
3)how do i recover my nervous system between different types of training sessions?
4) is it better to do a super-slow style of training, or a dan john "easy strength" style with fms correctives thrown in? i feel like i need to separate my strength training from my skill training from my met-con training to keep my nervous system fresh and healthy.
asked bydsohei (1791)
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on August 24, 2012
at 10:52 PM
Welcome to the circus.
I hope I can help with your question. I'm of a similar height (6ft 4in @ 195lbs) & also do circus (ariel straps & acro balance/hand 2 hand).
Firstly, if you are looking to specialise in an art form/discipline (ie ariel/static trapeze) you need to train in a way that will complement your chosen pathway. However, basic strength training is a massive benefit to circus training & vice verse. Keep it simple. You need strength/strength endurance/flexibility. All can be achieved with planning & self experimentation. So take things slowly & note how your body responds over time. I might lift weights 2/3 times a week for usually no more that an hour & do it in the am of circus training days to allow time for recovery between sessions...However, it is something that is individual to you.
Remember training with weights should be supplementary to your circus training if you are really looking to get the most out of it. Focus on compound movements with weights & body weight movements for conditioning...... Basically, lift heavy (safely!!!) to full ROM & move your body in a natural way. Starting Strength/Wendler 5/3/1/ Dan John - Easy Strength are great basic programmes. Personally I wouldn't worry about FMS as it may over complicated your training.
Weights: Squat (Front, Back, Over Head), Dead Lift, Standing Strict/Push Press, Lunge, Step Up, Pull Up (No stupid kipping!!), Turkish Get Up, KB Swing/C&J/Press/Snatch/Floor Press......& when your are more experienced & can afford good quality coaching, Olympic Lifts (Snatch is my fav)......& occasionally do Bench Press (& I mean only occasionally!)
Body weight: I personally love animal moves (youtube BJJ animal drills) & also look at the videos of Ido Portal. His warm up /conditioning vids are awesome & he has fantastic pre/rehab vids for shoulder ROM & scapular stabilisation, which take a battering in circus training.
VERY IMPORTANT..... Stretch & foam roll every day!!
Extras..... If you can do extra classes in Handstands (massively helps shoulder flexibility & teaches you about the importance of your body line) & ariel conditioning (exposes you to working & familiarising with a variety of equipment. Climbing rope is just damn hard). Also consider taking up yoga & Pilates (makes sure the latter is taught by someone with direct training lineage from Joseph Pilates)
Leave of the CrossFit....It only makes you good at one thing....CrossFit (& they have the ugliest handstands ever...WTF is a HSPU with a kip???)
Most importantly...... ENJOY!! Circus is meant to be fun & a positive physical experience for you to share with others & learn from. It will be hard but extremely rewarding.
All the best.