Circuit Training in Oxford
Updated 18 Sept 2023
Circuits continue on Wednesdays, based at the new Falcon Boathouse, Meadow Lane OX4 4BJ, near Donnington Bridge. Attendance is open to all and there is no need to book or register – just turn up! Falcon members attend without charge. Guests are asked to contribute a modest charge (£3 for juniors, unwaged and full time students; £5 for others).
I have been running Circuit Training sessions in Oxford for over 25yrs. Initially they were set up to accommodate the City of Oxford RC members who couldn’t fit into their own clubhouse gym, but are now attended by representatives from all local rowing clubs, some colleges and outside sports clubs, together with friends, parents and other unrelated members of the public.
Contact me (firstname.lastname@example.org) to be added to the Circuits email list so that you are kept informed about weekly sessions, cancellations or variations. (The list is held offline and is used exclusively for the purpose of providing information about these weekly Circuits.)
The weekly sessions are run on Wed starting at 6pm (subject to school holidays, availability etc) and consist of two circuits of 20-25 stations (under constant review). The circuits will be set up from about 5.30pm, ready for the exercising to begin at 6pm. A stretch-down session is added where possible.
Any updates will be posted on this page, circulated to the email list and Tweeted by @OxfordRowCoach.
The circuits follow a series of around 20+ exercises. They have been designed to optimise the training benefit you’ll receive in the time you invest. The exercises have been selected and developed on the back of nearly 30yrs of coaching rowers of all standards from beginners to internationals. Although aimed at rowers, the muscle groups and physiological systems used in rowing benefit people of all interests and activity levels.
These Circuits are designed to allow each person to work at whatever skill or fitness level they feel is appropriate with most stations offering various “grades” of complexity for you to choose from, according to your aims and abilities.
The weekly sessions are attended by people with a wide range of interests. Local rowers and kayakers constitute a large proportion of the trainers. Other athletes and attendees include students, parents (both with and without their children in tow), keep-fit enthusiasts and a broad spectrum of people from other sports who find the circuits both suitable and beneficial for their own needs. The ages of attendees vary from around 12yrs (accompanied) to over 70yrs.
Circuit training is designed so that specific muscle groups or body systems are targeted by each station in turn. The by-words are “Identify=>Isolate=>Activate=>Train”. By restricting the duration of each exercise to just 50secs or so, it is possible to work very intensively in the knowledge that the next station will target somewhere different, allowing the stressed area to recover. Exercises are a mix of cardio and core work to ensure an overall benefit.
The location is Falcon BC on Meadow Lane OX4 4BJ. There is a car park (under the yellow bar) which appears secured by a gate. However, you can open the gate to access the car park by lifting the restraining chain over the post. Please return it to the post after you have entered as it is a part of our management of the area.
The access code for the main gate and back boathouse door (468222# till end-2023) only works after 5pm on Wednesdays. The keypads are quite small and some might need their reading glasses.
Access is via the external stairs at the back. The lights don’t come on until you get to the first step! Inside the door at the top of the steps, you’ll pass the changing rooms where you should leave kit bags etc. Please bring a towel big enough to lie on. This is for your own comfort and to ensure you leave each station ready for the next Circuiteer.
Only clean, dry footwear should be worn in the exercise area to keep out dirt and grit. If it’s wet, please bring a separate pair for the session.
Members of the Falcon Boat Club are not charged. Juniors, unwaged and full time students £3, others £5 per session paid on the door or by transfer (see below) by bank or by PayPal. There is an honesty box for cash payments on the night.
(please note there is a flat fee of £0.30p + 2.9% charged for commercial transactions, so fewer payments of higher value would be appreciated)
Name: John Hill t/a “Hands On”
There are standard facilities offered by the club with toilets, changing rooms and showers, if required. There are small designated lockers (bring a small padlock) or avoid bringing valuables where possible.
There are no pre-registration requirements. You just turn up and pay per session. You will be asked and expected to sign in and confirm an email address (unless it is already on file).
Contact me with any queries or requests on email@example.com