Macro circuit is a made-up name, as far as I know. I could not think of a better way to describe what I am talking about. Macro circuit training is a way of running through different training subjects throughout the day in a continuous loop for 12 hours at a minimum. In my opinion, it is the best way to get the most bang for your buck and develop physical adaptations and/or learn, especially when time is limited. Keep in mind that this is a very extreme method of conditioning, and it has a very niche purpose to it. The focus is mainly for conditioning people for the rigors of combat. Getting them used to hard work, having to focus and perform, then getting a slight rest before doing it all over again. This is just like combat in the worst case scenario.
MICRO VS MACRO CURCUITS
A micro circuit is just regular circuit training. I was inspired by it and had to have a way to describe regular circuit training and my day long circuit training. Where you have specific workouts or stations in micro circuits, the same is true for the macro circuits, but with each station applying to a broader training category. These categories could be physical training, weapons training, learning/reading, administrative/organizational work, etc. And yes, you can absolutely have a micro circuit inside your macro circuit. And just like micro circuit training, you can expect to repeat the circuit until the day is over. This is going to be the biggest shocker for most people. Task switching and doing it over and over through the day. Each of my stations through the day last only an hour each. If you have four stations, it is possible to have 3-4 hours of training on that one category through the day. If it is running, calisthenics, or weapons training, this can be a good way to get a broad range of training packed into your day.
A micro circuit is just regular circuit training. I was inspired by it and had to have a way to describe regular circuit training and my day long circuit training. Where you have specific workouts or stations in micro circuits, the same is true for the macro circuits, but with each station applying to a broader training category. These categories could be physical training, weapons training, learning/reading, administrative/organizational work, etc. And yes, you can absolutely have a micro circuit inside your macro circuit. And just like micro circuit training, you can expect to repeat the circuit until the day is over. This is going to be the biggest shocker for most people. Task switching and doing it over and over through the day. Each of my stations through the day last only an hour each. If you have four stations, it is possible to have 3-4 hours of training on that one category through the day. If it is running, calisthenics, or weapons training, this can be a good way to get a broad range of training packed into your day.
PURPOSE OF MACRO CURCUITS
For the normal Joe just wanting to get a burn and feel good, this is a bit aggressive, and frankly overdoing it. By the end of the day, if you are putting in the work at each station, you will be gassed. This is the type of training you would want to do if you were whipping people into shape for fighting and you had a lot of teaching to do and relatively short time to do it. Like I said, this is extreme, not only in the amount of time spent on the tasks, but the amount of commitment needed. Your whole day is revolving around the circuit. If you want to eat, you will have to push hard on one of the stations and finish it faster in order to make time to stuff your face. Personally, I fast on my circuits so I don’t have to share the time. I think this kind of schedule works best with organizations like military units that have nothing but time from dawn to dusk.
For the normal Joe just wanting to get a burn and feel good, this is a bit aggressive, and frankly overdoing it. By the end of the day, if you are putting in the work at each station, you will be gassed. This is the type of training you would want to do if you were whipping people into shape for fighting and you had a lot of teaching to do and relatively short time to do it. Like I said, this is extreme, not only in the amount of time spent on the tasks, but the amount of commitment needed. Your whole day is revolving around the circuit. If you want to eat, you will have to push hard on one of the stations and finish it faster in order to make time to stuff your face. Personally, I fast on my circuits so I don’t have to share the time. I think this kind of schedule works best with organizations like military units that have nothing but time from dawn to dusk.
SELECTING SKILLS FOR MACRO CIRCUIT
Bear in mind that macro circuits last all day and the stations are repetitive. This means you will want to use exercises or tasks that need a lot of time in order to learn or develop an adaptation. For instance, one of the things you will want to do often is cardio/running. I like to conduct runs with a 30lb pack as my physical training. I usually like to follow up my run with some kind of mobility training, which may come in the form of pushup/pullup variations. You can also concentrate on gymnastics training on certain days.
For weapons training, I found that shooting positions, individual movement techniques, malfunctions, reloads, and even disassembly/reassembly practice are very important, but often never get enough time in the day due to burning out on the subject. On a side note: disassembly/reassembly drills are necessary to develop intimate knowledge and confidence in a weapon system that you will struggle to develop otherwise. Learning to swiftly transition from one position to another and be ready to fire is an important skill that should be drilled in full gear. To add complexity, you can setup and clear malfunctions at different conventional and unconventional positions after you move from one position to the other, all while in full gear. The idea is that the weapons training is challenging and even may be a workout. IMT done properly in full gear can burn any man out, in my experience.
Lastly, I like to pick out a reading subject that is relevant to the Macro circuit. For me, it is mostly military history, memoirs, or tactics books. This is something everyone should be getting into as reading is a great way to build knowledge but also expose yourself to creative thinking. Highly recommended.
Bear in mind that macro circuits last all day and the stations are repetitive. This means you will want to use exercises or tasks that need a lot of time in order to learn or develop an adaptation. For instance, one of the things you will want to do often is cardio/running. I like to conduct runs with a 30lb pack as my physical training. I usually like to follow up my run with some kind of mobility training, which may come in the form of pushup/pullup variations. You can also concentrate on gymnastics training on certain days.
For weapons training, I found that shooting positions, individual movement techniques, malfunctions, reloads, and even disassembly/reassembly practice are very important, but often never get enough time in the day due to burning out on the subject. On a side note: disassembly/reassembly drills are necessary to develop intimate knowledge and confidence in a weapon system that you will struggle to develop otherwise. Learning to swiftly transition from one position to another and be ready to fire is an important skill that should be drilled in full gear. To add complexity, you can setup and clear malfunctions at different conventional and unconventional positions after you move from one position to the other, all while in full gear. The idea is that the weapons training is challenging and even may be a workout. IMT done properly in full gear can burn any man out, in my experience.
Lastly, I like to pick out a reading subject that is relevant to the Macro circuit. For me, it is mostly military history, memoirs, or tactics books. This is something everyone should be getting into as reading is a great way to build knowledge but also expose yourself to creative thinking. Highly recommended.
WORKING THROUGH MY MACRO CIRCUIT
I typically like to start my macro circuit with the physical training station an hour after I wake up (5 AM). There is no better way to get the groggy feeling to go away than doing a small workout. I typically like to start with mobility training (3-5 sets of pushups, pullups, squats, etc.) and then some kind of full body movement like lizard walks or running a couple miles with a weighted pack/vest. It shouldn’t take longer than 45 minutes to complete this workout and stretch it out before the next station.
After a physical Training station comes the weapons training station. Here I am timed on getting in my fighting gear, whether that is my CCW clothing, camouflage combat gear, etc. I will work on some specific thing like presentations while pieing/clearing doorways. I will work on the technique no faster than I can competently conduct it. These repetitions are not mindless and just to have something to do. These drills or exercises are derived from a recognized personal weakness.
After a half hour or so of weapons training, I like to move right into weapons PT where I do an aimed isometric hold with a 2qt canteen hanging from the end of the muzzle. Basically, I’m just aiming at something tiny and distant and trying to keep a perfect sight picture on that object for the entire time. I will perform the hold for 30-45 seconds at a time for 3 sets. The rest between sets is the exact time I was just under tension, so if I aimed for 30 seconds, my rest between sets is only 30 seconds. This maximizes the gains from this type of hold. Then I like to proceed to good old fashion rifle PT if I am working with a rifle. I will do a couple of relevant variations like pushing straight out from my chest to arms locked. I will perform 50 reps of each variation for 3 sets.
After the PT and weapons training, I like to sit down and read for an hour. This is simply the time to recover, but also get some work in since the book I am reading is related to the macro circuit, in some way. I like to also use this time to put fluids and food into my body, a little at a time.
I typically like to start my macro circuit with the physical training station an hour after I wake up (5 AM). There is no better way to get the groggy feeling to go away than doing a small workout. I typically like to start with mobility training (3-5 sets of pushups, pullups, squats, etc.) and then some kind of full body movement like lizard walks or running a couple miles with a weighted pack/vest. It shouldn’t take longer than 45 minutes to complete this workout and stretch it out before the next station.
After a physical Training station comes the weapons training station. Here I am timed on getting in my fighting gear, whether that is my CCW clothing, camouflage combat gear, etc. I will work on some specific thing like presentations while pieing/clearing doorways. I will work on the technique no faster than I can competently conduct it. These repetitions are not mindless and just to have something to do. These drills or exercises are derived from a recognized personal weakness.
After a half hour or so of weapons training, I like to move right into weapons PT where I do an aimed isometric hold with a 2qt canteen hanging from the end of the muzzle. Basically, I’m just aiming at something tiny and distant and trying to keep a perfect sight picture on that object for the entire time. I will perform the hold for 30-45 seconds at a time for 3 sets. The rest between sets is the exact time I was just under tension, so if I aimed for 30 seconds, my rest between sets is only 30 seconds. This maximizes the gains from this type of hold. Then I like to proceed to good old fashion rifle PT if I am working with a rifle. I will do a couple of relevant variations like pushing straight out from my chest to arms locked. I will perform 50 reps of each variation for 3 sets.
After the PT and weapons training, I like to sit down and read for an hour. This is simply the time to recover, but also get some work in since the book I am reading is related to the macro circuit, in some way. I like to also use this time to put fluids and food into my body, a little at a time.
AND…THAT’S ONE
And there you have it. That is one of three complete 3-hour rotations that I usually perform in a day during a macro circuit. This can get pretty intense when I am running with a pack, then doing weapons training with burnt out legs. Then top it off with stiffening up after sitting and reading and having to do it all over again. When you are tired, it is really hard to absorb information, so even reading is a challenge. But this all is GOOD! Challenges encourage adaptation. In combat you have to do extreme things and still be able to fight. Heck, you may have to maneuver throughout the battlespace with 50lb of gear on continuously and still be able to perform with precision and focus. This is the point of the macro circuit. Try it out and see how you like or don’t like it.
And there you have it. That is one of three complete 3-hour rotations that I usually perform in a day during a macro circuit. This can get pretty intense when I am running with a pack, then doing weapons training with burnt out legs. Then top it off with stiffening up after sitting and reading and having to do it all over again. When you are tired, it is really hard to absorb information, so even reading is a challenge. But this all is GOOD! Challenges encourage adaptation. In combat you have to do extreme things and still be able to fight. Heck, you may have to maneuver throughout the battlespace with 50lb of gear on continuously and still be able to perform with precision and focus. This is the point of the macro circuit. Try it out and see how you like or don’t like it.
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