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.
Former Member
Lefty....silly me, thinking that masters swimmers who put more emphasis on technique in their swim training than volume would not do the same at their local 24 Hour fitness!
I think you have that exactly wrong, Paul. I think masters swimmers will be smart about lifting properly and that is why I would recommend it. It is the people you are getting your advise from that don't think much of masters swimmers. Don't worry, I am sure Marsh, Bush and "Dr. Kip" think you, personally, are totally awesome.
In an effort to find common ground: considering your personal injury history, I too would probably stay away from the bench based on "risk reward."
D) "In an effort to find common ground: considering your personal injury history, I too would probably stay away from the bench based on "risk reward." I've truly forgotten about your knack for getting almost all your facts wrong...but never let that get in the way of an attempt to fire off a good "shot"!
I am confused about this. I am saying I agree with you and the "facts" I presented are just what you said in this thread. Did you not say you have had lots of shoulder injuries? No shots being fired here.
As for your other points, I work with a world class trainer. He personally trains (trained) several professional athletes, Olympians and even a masters (swimming) world record holder. I get an hour with him personally every week. I think I have some knowledge on the subject at hand. I also personally train triathletes (including a professional triathlete) in swimming. I worked with my trainer to develop a training programs for these athletes. I am not just pissing in the wind here Paul. Do you have an even broader range of experience? Possibly. But that's not really the point.
Having read extensively on the subject of shoulder injuries in swimmers over the past several years, I completely agree with Paul. In addition to potentially aggravating an existing muscle imbalance by overdeveloping the pecs, the bench press can create impingement within the joint, leading to tendinitis of the rotator cuff.
Keep in mind that shoulder problems are ubiquitous among Masters swimmers. Prevention involves performing exercises that strengthen the rotator cuff and stablize the scapula while avoiding exercises like bench press or dips that cause impingement and can result in injury to that muscle group.
