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Answers from Brian Mackenzie:

Q. I am fourteen and I am a swimmer. At my swimming club we only swim and we don't do any land training. I started training at the beginning of the season like everyone else but I have not been able to improve my times for two seasons in a row. I have fallen behind in my age group because swimmers who are at the top of my age group do some form of land training. My coach does not believe in doing other sports or any training outside the pool to improve. I would like to increase my strength and endurance for swimming but I don't know what exercises are best for swimming. Please point me in the right direction. Natalie

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Circuit training is an excellent way to improve mobility, strength and endurance. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Planning

Identify the possible exercises that can be performed with the available equipment. Identify on paper 3 to 4 circuits of 6 to 10 exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group e.g. do not have press ups followed by pull ups. A circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc.

It is important to warm up before the session with easy jogging and dynamic stretching exercises and cool down after the session with a light jog and static stretching.

The following are examples of exercises that can be used in a circuit training session:

• Upper-body o Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up • Core & trunk o Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise

• Lower-body o Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat

• Total-body o Burpees, Treadmills, Squat thrusts, Skipping Example Circuit Training Sessions 6 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips 8 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise

Duration

• 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise

• 3 to 5 sets with a 3 minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, work or rest duration, sets or repetitions.

Details of the exercise mentioned above can be found at: www.brianmac.co.uk/exercise.htm