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Home > Fitness > Aquatic Gym > Circuit

Lifeguard Circuit Training

Circuit training for lifeguards is a tough, fast paced sequence of exercises to keep you fit if repeated every week.

This intense training combines resistance swimming with endurance to build stamina and strong muscles if done regularly. Circuit training is a type of fitness training based upon sound physiological principles, to provide varied activity and continuous challenge for the participants.

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until you are too exhausted to continue.

Though there is no universal HIIT session duration, these workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.

Lifeguard effectiveness is intimately related to the individual proficiency of many of skills. Most lifesaving skills are complex psycho-motor skills requiring continual practice, so this circuit training program can be very beneficial to any aquatic lifeguards. Combine this with a good sports nutrition programme for best results.

Training Kit

For optimum effect this training is done fully clothed. You can vary the training level by adding or removing clothing layers. We recommend the following kit for beginners:

  1. Lifeguard anorak or cagoule
  2. Jeans or long trousers
  3. Various clothing layers, depending on the training level you aim for.

The more clothes you wear, the harder it gets. Think of weight lifting. As you get stronger add a sweatshirt or hoodie under the anorak, and replace shorts with long running tights or jogging pants. That will soak up more water, making this training much more demanding.

Swimming

Swim as many pool lengths as you can until you're exhausted. After every 100 meters change your swimstroke and insert the exercises further below.

Anorak for swim training in pool
Front Crawl / Freestyle
Anorak for swim training in pool
Backstroke using legs only
Anorak for swim training in pool
Breaststroke

Edge Push-Ups

Do 10 poolside push-ups. Or do 5 and increase by 5 with every set. The waterlogged clothes will make this a tough exercise. The more you wear, the harder this gets.

Anorak for swim training in pool
Anorak for swim training in pool
Anorak for swim training in pool

Poolside Push-Ups

Come out of the pool and do 10 poolside push-ups. Keep your back straight.

Anorak for swim training in pool
Anorak for swim training in pool
Anorak for swim training in pool

Ladder Pulls

This exercise strengthens both arms and legs. With feet half way up the ladder, pull yourself out of the water and drop back in again, about 20 times.

Anorak for swim training in pool
Anorak for swim training in pool
Anorak for swim training in pool

Climb Out

Alternating with above every two lengths spend a minute climbing out and falling back in. See how often you can do that in a minute. Five times is quite good. Ten times would be great. Then tread water for 3 minutes.

Anorak for swim training in pool
Anorak for swim training in pool
Anorak for swim training in pool

Cool Down

Light movements for a while help lower your heart rate and bring your back to normal. Don't stop suddenly. The shallow pool is a good place to relax after this intensive training.

Anorak for swim training in pool
Keep your clothes to stay warm while you relax.
Anorak for swim training in pool
Raising your arms drains the water out of your clothes.
Anorak for swim training in pool
"I do this three times a week. It is tough but good fun." ~ Adrian

Rinse and Repeat

After you leave the pool, rinse the chlorinated water out of all your swim clothes. This works best while you wear them under the shower, rather than bunched up in a bucket or wash basin. Then hang them up to dry in a ventilated spot so they're ready for your next session.

Your clothes will last longer if they have a chance to dry out properly. Don't wear them every day in the pool. Choose three different sets and rotate their use. This gives you a chance to vary your training load by wearing more or less clothes for each pool session.

Rest for Recovery

Every week take one or two days off from your training programme. Do something else that challenges you in different ways, like cycling or running in the rain. Enjoy!

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