Johnny Circuit Training

[mike100]

I've been doing Johnny's circuit training and man its great stuff. I have actually lost size and weight (which is what i wanted, of course i changed the diet too) but I've gained strength. I think I will be continuing this work out forever. If you are looking for athletic performance I strongly recommend this.

Here's what I have been doing for my upper body (my knee is injured so the lower body workout hasnt really started up yet, mostly rehab).

pushups followed by crunches
wait minute and half
back pulls (lay down on ur back under the squat rack, grab the bar and pull ur chest towards the bar) followed by oblique crunches
wait minute and half
tricep dips followed by back extension
minute half
reverse grip chin ups followed by standing one leg for a minute each (rehab)
continue for 45 minutes

can i do this every day or should i rest for a day? should i work in some light weight lifting? will i ever have to go to weight lifting for a month then get back into the circuit? if i injure my legs constantly (im talking about big time knee dislocation and high ankle dislocation) should I do this circuit training for my legs mixed with weights (free and machine because machine are good for rehab?)

thanks in advance and thanks johnny, i love this workout and i love to stick to all the muscle heads in the gym when im doing it

 

[Johnny]

Mike,
You can do the workout everyday, but hopefully you pick different exercises for it. You will get much more benefit from it. You may certainly do a circuit everyday consisting of different exercises as long as you are recovering from your previous workouts. For me, I split it up to 3-4 times a week with a day off in-between where I run or swim etc.. This gives me a pretty good recovery schedule. When my recovery starts to lag a bit I take a couple days off; then I cut my training schedule by 30% and build back up. This is a form of periodization where I can best maximize my recovery and training times. I urge you to read up on perioidization, as it is a must for any athlete.
You can put lifting into the circuit of course. You could do a circuit consisting entirely of weighted exercises....just make sure you perform the most demanding lifts first off in the order of the circuit.
I would not use this method for rehab of any major injury; although, a good periodization schedule may help.