There are many ways to train in order to improve your strength during the off-season and the method you choose is up to you. The important thing is that you implement some form of program in order to achieve the benefits of resistance training ranging from increasing your metabolic rate to reducing your risk of injury.

Most busy athletes with limited training time will have access to a gym containing a traditional circuit routine with selectorize ('pin loaded / fixed range of motion) machines. These machines provide a defined range of motion, are easy to use and are safe and effective for most people. The downside to 'machine defined' motion is that you're not using the stabilizing muscles that support the primary moving muscles of the exercise and the exercises are not functionally 'specific' to your sport. However, machine use, and in particular machines in a circuit, are very effective for the endurance athlete new to strength work when efficiency and safety are important considerations.

Most selectorize machine circuits will include 9 to 12 machines arranged in a variety of ways. In most cases, you'll perform either 30 seconds worth of reps or 12-15 reps per exercise - whichever comes first. Resistance will be such that your last 2-3 reps should be challenging but not impossible to complete. After your last repetition is performed, you should move immediately to the next machine, set the weight pin and perform the required number of reps. Each rep should be done under control with roughly three seconds in the positive phase and three seconds in the negative phase.

If you are an athlete new to strength training, I recommend that you complete the circuit two times through, two or three days each week for about 4 weeks. After this initial period of adaptation, you can then progress to doing the circuit 3-4 times in a workout for another 4 weeks, as well as increase your weights. Once you've completed a steady diet of circuit machine training, you'll be noticeably stronger and you'll probably be ready to tackle some more advanced and intense strength training routines!

Here is an example of a well-designed circuit routine and order of exercises:

1. Warm Up!
2. Chest Press
3. Leg Press
4. Shoulder Press
5. Leg Extension
6. Lat Pull Down
7. Leg Curl
8. Crunches
9. Bicep Curls
10. Pec Dec
11. Tricep pushdowns
12. Back Hyperextensions

Good luck and start getting strong for next season!

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