High school coaching taught me one thing: learn to be one part coach and one part Jason Bourne and improvise. I like this circuit because it shows that giving up and only training when the facility is perfect is not acceptable.
It also reminds everyone that a team must chip in and get equipment from various storage areas. I did this for two years for Spring Track at the high school level, and it was considered unconventional because a day off is always easy to prescribe, but getting better means doing the right work.
Follow the military as they are great organizers. By using a standard gym or an empty field, a few cones, and raiding the PE closet hence the name , one can do a gauntlet obstacle course, a station-based circuit, or something else creative. Always have a good inventory of equipment and a blueprint of where equipment needs to be set up.
Also keep speed bumps, exercises that slow athletes down, to make sure safety is ingrained. Keep the exercises easy to do and not too explosive, as power with unknown execution is an ACL tear waiting to happen. When athletes ask for pool workouts, we have two options: home and away. Many of my athletes usually have only a backpack and bring an empty suitcase and do their shopping while traveling.
When it comes to pool workouts, whatever the hotel or fitness center provides is all you can use. While I was a swimmer in high school, I stole most of my information from various rehab and aquatic exercise experts. Knowing athletes can swim and exercise safely in the pool is a life skill, not just a regeneration option. The standard pool is 25 yards or meters long. Most athletes need a hotel pool, something shallow enough to be low impact and not require deep water running harnesses and special equipment.
Water resistance tends to wake up muscle groups differently than ground reaction forces, and shallow water drills are fun to do. Estimated time 12 minutes. B1 Combat —I like to use fast walking with alternative punches, and side and back kicks. These are great ways to train intrinsic muscle groups and perform unique mobility patterns.
Like cardio kickboxing, we need to choreograph routines in advance. Estimated time 10 minutes. Flutter kick down, breaststroke arms with a buoy between your legs and head up, then jog back.
This makes a great interval workout, and the equipment is very common at pools. And the less efficient or less skilled an athlete is, the more of a conditioning effect they receive. Estimated time minutes. This cooldown is awesome because exercises are enough to finish with a sense of mental recreation. Estimated time 6 minutes. Have your athletes do this once a week year round, although many older athletes will need multiple sessions a week to help with the pounding of long competitive seasons.
My final circuit is the smallest and least valuable for performance, but possibly the missing link to understanding and supporting athletes. Most coaches get lost in training the athlete and assume that coaching the person is enough. Be we must be more than a good reader of athletes, we must anticipate the pulse of an entire team. But when trying to sell a training program, investing some time in arms at the end of a workout is a great spark for an athlete leaving the facility.
It always allows them to leave on a high note. Finishers and burnout sets will be another article down the road. To this day, most athletes still grow up on magazines, online or hard copy, that showcase hypertrophy-driven bro science. So instead of being a purist, go ahead and give a little dessert to the athletes who want it. The last thing any of us wants is for an athlete to go freelance at a fitness gym and get pounced on by the hyenas.
Be sure to always look for what may not gel with your athletes, facilities, and program. Sometimes a small change can be a tipping point toward something bad or toward something good that improves results. Be vigilant to the details. When possible, design a circuit from scratch.
See if you can upgrade your program with any resource. Here is one study comparing two circuits. Most of the training listed is refined from mistakes in the past and is an evolutionary step forward, not a finalized solution.
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Coach Valle has coached Track and Field at every level, from high school to the Olympic level in the sprints and hurdles. He has had the privilege of working with great athletes that have been All-American and school record holders.
A technology professional, Coach Valle has expertise in performance data as well as an understanding for practical application of equipment and software. Carl is currently the lead sport technologist for SpikesOnly. Carl, love the article. I happen to work with aquatic athletes at the high school level. Have your athletes do this once a week year round, although many older athletes will need multiple sessions a week to help with the pounding of long competitive season.
Given the ridiculous volumes of pool specific work, what is your opinion on specialized exercises vs general components? Strength training, including eccentric options, is a standard in swimming now. College swimming requires a focus on strength more than ever, as starts and turns are everything. A general non-specific program has worked for countless medalists and has shown to be valuable in the research, so keep the volumes low, intensity high, and movements safe and general.
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Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. Friend's Email Address. Your Name. Your Email Address. Send Email. Problems with Circuit Training The biggest wild west of sports training, meaning lack of law and order, is the programming of circuits.
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Program Design. How to Create an Effective Circuit Workout. Filter By Category. View All Categories. Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. How to Create a Circuit Workout 1 — Choose your timing intervals. Goal: Time Saver Aerobic Circuit This circuit uses both strength and cardiovascular training to keep the heart rate high while improving overall strength.
Goal: Weight Loss Anaerobic Circuit Using a work-to-rest ratio of , the work for this anaerobic circuit will be performed for 30 seconds following by 60 seconds of active recovery. Jump rope during your active recovery periods between these five exercises: Squat to alternating overhead press Plank walks hold a plank position and walk sideways Alternating lunge jumps Band rows Diagonal lunge with torso rotation use a band The goal here is to complete as many reps as possible with good form, so stay focused.
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