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Sink or Swim

We have had a lot of discussion regarding our work capacity training.  We have outlined the three most important qualities of our fitness work, namely:

  • The intensity of effort
  • The duration of effort
  • Management of the Work:Rest ratio.

http://junction25.com/wp-info.php These three qualities form our method of conditioning and as long as our method is sound, our fitness work will likely be effective.  The next question to address is the modality.  How are we going to train our fitness this week, this month, over the course of the season.

Buy Phentermine Las Vegas Many modalities exist to help the coach and athletes achieve their work capacity goals, and just about every tool in the weight room can be used to target fitness.

  • Treadmills
  • Bodyweight and free weight complexes
  • Sleds
  • Ropes
  • Turf/track/court

Buy Phentermine For Weight Loss All can be great options if applied in the right way, but for the competitive athlete, who puts high levels of effort into their work, these modalities can be incredibly taxing on the body over the course of year.  Running shuttles and pushing sleds can be fantastic conditioning work in the off season, but can negatively affect skill practice as we enter preseason training.

So, how do we address this?  How do we continue to challenge our fitness base without trashing our legs and nervous system?  One possibility that I have used quite successfully in the past is swimming.


I was spoiled, but this is the pool I had access to.

A couple important points before we go any further.

  • It’s up to you to determine the maturity level of your group and see if they can handle this type of work out and perform it safely and effectively.  While I had good success with these workouts, I was training college athlete, not high schoolers.  I would be hesitant to assume the liability of getting groups of immature higher school kids in the pool, while also accomplishing productive work.
  • The largest group size I have ever  dunked in the pool is 15 people.   Smaller groups are necessary to ensure I can keep a watchful eye on everyone.
  • There is a whole world of exercises I did not use with my teams.  I know a lot of people try to include more running/jumping/skipping when in the water.  The style/size of our pool and the size of our groups prevented me from experimenting with many of these.  I coached what I knew; I haven’t personally tried any of these underwater drills.  Don’t program exercises you haven’t tried yourself.

As long as you can keep it safe and organized, there are a lot of benefits to incorporating pool fitness work in your program.  Swimming is tremendous full body work and is much easier on the joints.  The best application for me has been at the end of the week, Thursday or Friday, where we could get our heart rate up but go easy on our legs.


Below is how I would structure a typical workout.   I have attached a pdf file with intensity/duration/rest targets.  You can vary any of these depending on your fitness goals, I am just giving examples of programs I have used in the past.

  • http://junction25.com/watch-full-movie-online-to-the-bone-2017 Timed Intervals on the wall-  Remember that old game red light/green light.  That’s pretty much how we did it.  Athletes held onto the wall and kicked as hard as they could and I managed the work:rest.   If your athletes are putting effort into it, this can be effective fitness work.  I would aim for 20 seconds on/20 seconds off for 8 -10 sets.
  • http://junction25.com/wp-content/plugins/duplicator/readme.txt Laps for time – This is self explanatory, athletes swim down and back as fast as possible while I manage W:R.  It helps to know some different strokes, but not a necessity.  If you don’t know any strokes, grab a kick board and get kicking.   I would try to make this competitive whenever possible.  Have two athletes grab kick boards and race to the other side and back.  Loser would have to do 5 squat jumps in the shallow end.   For an easier day, we may just do a leisurely 2 minutes of laps down and back.  Rest 30 seconds and repeat for a few sets.  There is a lot of variability here in how many laps you do, how long it takes, and how long you rest.  Measure your heart rate and program accordingly.
  • Treading water-  I love this aspect of using the pool, but it also carries the greatest risk so be smart.  When in the deep end, I like to do 5-7 minutes circuits of treading.  Here is a typical example
    • 30 seconds tread
    • 30 seconds no arms
    • 30 sec tread
    • 30 second no legs
    • 30 second tread
    • 30 second as high out of the water as possible (this one is tough, and if you are really looking to work, do more reps of this)

 Remember to check your heart rate.  Especially during the intervals on the wall or during the laps.  That is how you can gauge exactly how hard you are working.  And if you are going for recovery work, checking your heart rate can help you determine when to ease up a little bit

Pool Workout Template

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