absolutely agree here, used to have an image of Scholich's book in one of my presentations. I would emphasise that the "circuit" I was talking about for youngsters, was where a series of exercises done with correct form. The sequence e.g., upper>trunk>lower allowed sufficient rest period for this, whilst at the same time taking up less time than the "set" method. It was used generally in "anatomical adaptation" and the "adaptation", in this case "volume" could be increased by adding extra exercises to the circuit, increasing the number of exercises or increasing the number of circuits.
It is not to be confused by a Crossfit style circuit, or what I saw in the past at Local Authority Sport Centres where a lot of unfit middle aged people would sweat profusely whilst jogging between stations where they performed "half" press ups, "hinging sit ups" and "squat lack of thrusts".
I do think the Crossfit type circuit can have a place, but.... it is for developing aerobic endurance along with some muscular endurance and power endurance as a general form of exercise.
As a casual observer my thoughts are: I would break swimming into three components, the dive, the swim & the turn
The dive: the swimmer needs to respond to the "gun" in the shortest time without compromising the length & quality of the dive. That means reducing the immortization time in plyometric exercises as well as improving "height". Most swimmers use a split stance so at least some of the plyos must use this stance
The turn: the swimmer is in a very deep squat position and is pushing off against water resistance. Do we use a squat, or dare I say heretically a horizontal leg press to generate leg power? Do we use bands to mimic the increased resistance at the end of the "squat"
The swim: the pecs and lats do most of the upper body work, if I remember correctly there is quite strong correlation between pull up strength and swimming strength. Clearly unwanted rotational and up and down movements are to be minimised - hence the requirement for "stability" exercises that help. (Elaborate exercises using cables etc., whilst the body is in an unstable horizontal position can be used). Rotator cuff is an area of potential injury, this can be trained with cables, DBs and BW exercises- the exclusive use of bands is not optimal as the "strength curve" rarely matches that found in athletic activities. Scapula stabilisation exercises again should be part of all strength exercises and can again be trained largely with DBs, BBs, BW and cable exercises- the clue being in "stabilisation" as to how these should be performed
Random thoughts:
The snatch is a great exercise but does have a tendency to irritate shoulder impingements- why do an exercise that is potentially going to keep your swimmer out of the water? A clean grip snatch or a SA DB snatch would produce a similar movement without compromising the shoulder
Circuits: pointless, you are already getting muscular endurance in the pool. Only use with a beginner to provide some "anatomical adaptation". Use weights to improve strength, power & reduce injury
Hypertrophy: A small may be required in early stages of youth development as a "general preparation", but after that probably not - most swimmers have ample muscle mass from swimming and extra superfluous muscle has to be "carried" through the water
Thanks Simon. The only thing, 'circuits' is too generic for my liking. Unfortunately, in the age of 'getting people tired' by using 'battle ropes' (what battle have they ever been used in?), quality circuit training, with a specific purpose has been lost.
As you know, Scholich did an excellent job of defining circuits by purpose. No one reads books like that any more.
Also, the local swim clubs love a wall sit and a plank: isometric exercises that hurt a lot. I have to travel to the USA to share ideas!
absolutely agree here, used to have an image of Scholich's book in one of my presentations. I would emphasise that the "circuit" I was talking about for youngsters, was where a series of exercises done with correct form. The sequence e.g., upper>trunk>lower allowed sufficient rest period for this, whilst at the same time taking up less time than the "set" method. It was used generally in "anatomical adaptation" and the "adaptation", in this case "volume" could be increased by adding extra exercises to the circuit, increasing the number of exercises or increasing the number of circuits.
It is not to be confused by a Crossfit style circuit, or what I saw in the past at Local Authority Sport Centres where a lot of unfit middle aged people would sweat profusely whilst jogging between stations where they performed "half" press ups, "hinging sit ups" and "squat lack of thrusts".
I do think the Crossfit type circuit can have a place, but.... it is for developing aerobic endurance along with some muscular endurance and power endurance as a general form of exercise.
As a casual observer my thoughts are: I would break swimming into three components, the dive, the swim & the turn
The dive: the swimmer needs to respond to the "gun" in the shortest time without compromising the length & quality of the dive. That means reducing the immortization time in plyometric exercises as well as improving "height". Most swimmers use a split stance so at least some of the plyos must use this stance
The turn: the swimmer is in a very deep squat position and is pushing off against water resistance. Do we use a squat, or dare I say heretically a horizontal leg press to generate leg power? Do we use bands to mimic the increased resistance at the end of the "squat"
The swim: the pecs and lats do most of the upper body work, if I remember correctly there is quite strong correlation between pull up strength and swimming strength. Clearly unwanted rotational and up and down movements are to be minimised - hence the requirement for "stability" exercises that help. (Elaborate exercises using cables etc., whilst the body is in an unstable horizontal position can be used). Rotator cuff is an area of potential injury, this can be trained with cables, DBs and BW exercises- the exclusive use of bands is not optimal as the "strength curve" rarely matches that found in athletic activities. Scapula stabilisation exercises again should be part of all strength exercises and can again be trained largely with DBs, BBs, BW and cable exercises- the clue being in "stabilisation" as to how these should be performed
Random thoughts:
The snatch is a great exercise but does have a tendency to irritate shoulder impingements- why do an exercise that is potentially going to keep your swimmer out of the water? A clean grip snatch or a SA DB snatch would produce a similar movement without compromising the shoulder
Circuits: pointless, you are already getting muscular endurance in the pool. Only use with a beginner to provide some "anatomical adaptation". Use weights to improve strength, power & reduce injury
Hypertrophy: A small may be required in early stages of youth development as a "general preparation", but after that probably not - most swimmers have ample muscle mass from swimming and extra superfluous muscle has to be "carried" through the water
Thanks Simon. The only thing, 'circuits' is too generic for my liking. Unfortunately, in the age of 'getting people tired' by using 'battle ropes' (what battle have they ever been used in?), quality circuit training, with a specific purpose has been lost.
As you know, Scholich did an excellent job of defining circuits by purpose. No one reads books like that any more.
Also, the local swim clubs love a wall sit and a plank: isometric exercises that hurt a lot. I have to travel to the USA to share ideas!