Science of Sport by Alexander Marinof

Author:Alexander Marinof
Language: eng
Format: epub
ISBN: 9781785002175
Publisher: The Crowood Press

Fig. 92a, b, c Long jumps (speed strength training).

The strength and conditioning coaches must ensure that during the championship phase the training group starts the powerspeed development with easier plyometrics and fewer stroke-specific exercises before moving on to more stroke-specific movements. Performing easier plyometrics and stroke-specific power movements initially can ensure that the group will have faster physiological and metabolic responses to the programme and the risk of injury will be minimized.

Practical Coaching Tip

Depending on a swimmer’s speciality, the volume of the selected exercises used during the championship phase might decrease by up to 30 per cent, although the stroke-specific power and power endurance exercises can increase by 40 per cent. For example, in order for sprinters to develop the necessary explosive power for their primary event during the championship phase they should execute two training segments per microcycle that will concentrate on two stroke-specific exercises of two to three repetitions of three sets. In addition, two training segments can be included in their programme and focus on strength maintenance and overall speed development. Usually the workload ranges for the explosive power exercises vary between 60 and 70 per cent, and the speed development exercises between 30 and 50 per cent of one repetition max, with rest periods of 2–3 minutes.

On the other hand, middle- and long-distance swimmers should perform two power endurance segments that will focus on swimming-specific movements of a maximum of three exercises for twelve to twenty-five repetitions of continuous activity in the form of circuit training. Furthermore, one segment of power endurance maintenance that will include general muscle conditioning and eight to ten exercises can take place during this phase. The workloads for power endurance during this phase should remain fixed at 50 per cent of one repetition max and the rest period should be 1 minute.

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