So today I'm starting this thread because I am fairly new to weightlifting in terms to help my speed.
I started lifting in August, back then my times were a 26 for my 50 free, 57 for my 100 free, and a 2:12 for my 200 free. My goals are to get about 24's/25's for my 50, 54's/55's for my 100 free, and under 2:06 for my 200 free by February, and and ultimate goal of 1:55.45 for my 200 free by May.
So right now my weight lifting maxes are at:
140 pounds (including the bar) at regular bench lifting
250 pounds (including the bar) at regular back squats
Now I don't know my max for front squats, but I've been capable for doing reps of 8 of 115 pounds
I also don't know my max for incline bench lifting but I've been capable of doing reps of 10 with 65 pounds
Also my reps for regular bench lifting is 3x5 105 pounds and for regular back squats are 4x10 105 pounds
I can only lift mondays-thursday at my weights class for 1 hour. The schedule goes as follows:
Mondays - we lift (arms)
Tuesdays - we squat (legs)
Wednesdays - all equipment is open except for benches (every now and then I dedicate this day for push ups)
Thursdays - we lift (arms)
So what do you think? Should I modify my workout to reach my goals. Note: my best times come from the summer, I haven't swam a meet since the summer due to my schedule, but there is a meet in December I do have time for.
Bench press is technically riskier than other exercises as the tendons involved are much weaker than the muscles involved. However, the OP is benching 140lbs, at that level I would say bench is definitely important as it is one of the best overall upper body mass/strength builders and risk of injury is no greater than most other exercises I would think.
From Dr. Kip
"Certainly doing it correctly is better than incorrectly, but I am still opposed to bench press for the following reasons:
1) Very hard to get people to do it right, and there is risk of injury when they do it wrong.
2) A common problem seen in weight lifters, and linked to bench press, is inflammation and later arthritis at the acromio-clavicular joint. There is even a "disease" called osteolysis of the distal clavicle seen in weight (read bench press) lifters. This is , I believe in large part caused by a fixed bar which doesn't allow normal protraction of the scapula as the arms come forward. If one is going to bench press, it should be with dumbbells, not barbells. (the Chicago Cubs, who are very concerned about expensive shoulder health , only allow bench with dumbbells)"
It's simply a matter of "risk vs. reward"....I'm in the camp with folks I have already mentioned that believe for the most part that this weight training exercise can be excluded with minimal impact on performance...yet those that choose to do it...particularly adults who have "read" about it on forums and men's health magazines are at high risk of having it be a negative impact on their SWIMMING career.
Fritznh....love weight training and have found it to be very beneficial...just think there are far better exercises for adult competitive swimmers.
Bench press is technically riskier than other exercises as the tendons involved are much weaker than the muscles involved. However, the OP is benching 140lbs, at that level I would say bench is definitely important as it is one of the best overall upper body mass/strength builders and risk of injury is no greater than most other exercises I would think.
From Dr. Kip
"Certainly doing it correctly is better than incorrectly, but I am still opposed to bench press for the following reasons:
1) Very hard to get people to do it right, and there is risk of injury when they do it wrong.
2) A common problem seen in weight lifters, and linked to bench press, is inflammation and later arthritis at the acromio-clavicular joint. There is even a "disease" called osteolysis of the distal clavicle seen in weight (read bench press) lifters. This is , I believe in large part caused by a fixed bar which doesn't allow normal protraction of the scapula as the arms come forward. If one is going to bench press, it should be with dumbbells, not barbells. (the Chicago Cubs, who are very concerned about expensive shoulder health , only allow bench with dumbbells)"
It's simply a matter of "risk vs. reward"....I'm in the camp with folks I have already mentioned that believe for the most part that this weight training exercise can be excluded with minimal impact on performance...yet those that choose to do it...particularly adults who have "read" about it on forums and men's health magazines are at high risk of having it be a negative impact on their SWIMMING career.
Fritznh....love weight training and have found it to be very beneficial...just think there are far better exercises for adult competitive swimmers.
