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.
Parents
Former Member
My take:
With swimming, any exercise that involves the shoulders should be done with more caution than compared to non swimmers, especially with high yardage types. Some exercises (e.g. bench) generally might present greater risk, but this may not be the case for all swimmers since God made everbody is different. So you have to play it by ear.
Agreed.
I'm generally not a fan of the bench for swimmers, just because most of us already have overdeveloped chest and anterior shoulder, which the bench can exacerbate. Nevertheless, many swimmers incorporate it with success. If you ensure you're using proper form and taking care of your shoulders, bench away!
But personally I'd go with the standing press (AKA military press) as the main pressing movement. Definitely add some pull ups as well.
Also, Lui, for how long have you been lifting in this class?
I'm a fan of bodyweight exercise like all variations of pushups, pullup, squats, burpees, core exercises etc and if you do that in a circuit you also get a good conditioning.
You can also add kettlebells, weights, dumbbells, heavy bag training, stretch cord.
I can recommend a good book called
Infinite Intensity: www.rosstraining.com/infiniteintensity.html
I've been training this style for several years and now saw a report that the German swim team are doing exactly these type of exercises and were really exhausted doing them.
BIG thumb for up this guy. I've used his methods before. Although they are mostly very low tech (DBs, sandbags,resistance bands and some homemade stuff) they are highly effective -- the guy himself has baffling strength and conditioning and managed to deadlift 500 pounds the first time he did the exercise seriously.
RossTraining.com Compilation - 2003 through 2008 - YouTube. Worth watching for motivation.
My take:
With swimming, any exercise that involves the shoulders should be done with more caution than compared to non swimmers, especially with high yardage types. Some exercises (e.g. bench) generally might present greater risk, but this may not be the case for all swimmers since God made everbody is different. So you have to play it by ear.
Agreed.
I'm generally not a fan of the bench for swimmers, just because most of us already have overdeveloped chest and anterior shoulder, which the bench can exacerbate. Nevertheless, many swimmers incorporate it with success. If you ensure you're using proper form and taking care of your shoulders, bench away!
But personally I'd go with the standing press (AKA military press) as the main pressing movement. Definitely add some pull ups as well.
Also, Lui, for how long have you been lifting in this class?
I'm a fan of bodyweight exercise like all variations of pushups, pullup, squats, burpees, core exercises etc and if you do that in a circuit you also get a good conditioning.
You can also add kettlebells, weights, dumbbells, heavy bag training, stretch cord.
I can recommend a good book called
Infinite Intensity: www.rosstraining.com/infiniteintensity.html
I've been training this style for several years and now saw a report that the German swim team are doing exactly these type of exercises and were really exhausted doing them.
BIG thumb for up this guy. I've used his methods before. Although they are mostly very low tech (DBs, sandbags,resistance bands and some homemade stuff) they are highly effective -- the guy himself has baffling strength and conditioning and managed to deadlift 500 pounds the first time he did the exercise seriously.
RossTraining.com Compilation - 2003 through 2008 - YouTube. Worth watching for motivation.
