I have some questions regarding lifting. I feel compelled to lift - typically 2X per week - for two reasons: 1) just good strength training in general for an aging body. 2) Shoulder and knee injury prevention, but, I really don't enjoy it.
I'm beginning to think that lifting is not helping my swimming, and probably hurting it. The fatigue makes it harder for me to follow through on my intended training sets - intervals, # of reps, or speed.
I also wonder if lifting is contributing to the soreness/tendonitis I often feel in my arms.
I do a variety of exercises using the weight stacks as 3 sets of 12. People tell me that 12 reps means I'm lifting light. Sheesh! to me it feels difficult enough, tiring/burning by the 12th rep, and definitely more so with progressive sets; in short, my weights don't feel light!
I'm thinking I should persevere with my lifting schedule because maybe its helping me "get slower, slower". I'm afraid to run the control experiment.
I'm wondering if I can abandon lifting completely 4 weeks out from my target meet and still maintain whatever strength I have?
I'm wondering if I should drop all lifting from my program now and permanently, and only do shoulder pre-hab, planks, yoga and things like that?
Anybody have any insight on how lifting affects your swimming and how you manage it close to a meet?
For me I need to cut the weights 10-14 days before the target meet. Lifting weights will make you slower for sure while you are lifting. When you taper you can get quite a bit faster than no weights at all. The benefit depends on how relevant your weight route is to your strokes and distances you swim. Dips/assisted dips and pull ups or lateral pull down are probably the most relevant. Number of reps depend on your target events. Some do a power cycle of heavier weights for a couple months and then an endurance cycle of higher reps.
Sunruh,
i lift or swim in the mornings, not on the same day. I'm not a sprinter. I try to space lifting evenly through the week, at minimum, 48 hours. Lat pull downs, straight arm pull down, seated row, triceps, biceps, leg press, curl, extension. 3-4 swim workouts per week.
i do keep logs.
thanks!
Betty,
you have a lot of the "typical" questions regarding weights.
however, you didnt provide enough info for me to have a clear picture of what you are doing and thus makes it impossible for me to help.
info needed:
when do you swim in the day?
what days do you swim?
what swim events are you training for?
when do you lift in the day?
what days do you lift?
are you trying to become a better weight lifter or a better swimmer?
exactly what excercises do you do with the weights on 3x12?
have you tried doing 3x14 with less weight? what about 3x16 or 18 or 20 with even less?
do you keep a written log of your workout swims?
what about of your weights?
if not, why not?
Primer Lugar
Are you lifting or weight training? What type of weights or machines do you use? I weight train only machines that mimic swim motions, my lower back and crunches for the abs. Start light with few reps when you begin and gradually increase the reps before increasing any weights. Stretching is also important. I'm not young anymore so I avoid anything that leads to injury. If it hurts, stop. You should probably start with only one set of reps, starting at 6 and no more until you get used to it. I typically do weight training first, then hit the pool. It's all in the same fitness center so it is easy for me to do when I am not working out with my team at a different location.
Sunruh,
i lift or swim in the mornings, not on the same day. I'm not a sprinter. I try to space lifting evenly through the week, at minimum, 48 hours. Lat pull downs, straight arm pull down, seated row, triceps, biceps, leg press, curl, extension. 3-4 swim workouts per week.
i do keep logs.
thanks!
is there anyway you can swim in the morning and lift in the evening?
or lift and then swim?
you have a very nice group of excercises.
recent studies have shown that it does not matter if you do:
low reps and heavy weight
or
a lot of reps and less weight
as long as you go to muscle failure. how you achive that is a mix/mash of your own comfort.
for me, as an example, i have had so many injuries that heavy weight now scares me to death.
so, please be understanding of what you body is telling you.
muscle failure IS what you want to achive...pain is NOT
p.s. this is a very active topic with myself and my brother who is a certified athletic trainer, physical therapists and was a D2 swimmer
What kind of warm-up are you doing before lifting?
Have you recently had someone look at your form?
For some machines, form really isn't a big deal, since you either do it or not. But for some other machines, and especially free weights, if you don't to the lift properly you may not work the muscles properly, you could work different muscles, and could even hurt yourself.
I try to have someone look at my form periodically, just to make sure it all looks good. Sometimes they'll give me tips on improving, trying different lifts, and it never hurts to have someone spot you.
The little research I have done on dry-land training suggests less weight training and more body weight training and the use of elastic bands as apposed to weights. It enhances strength and at the same time reduce risk of injury.
