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Does anyone know of a resource (book/articles/etc) containing information about weight training for master's swimming? I am specifically interested in weight work for distance/open water freestyle. The usual qualifiers apply: limited time, family obligations, work obligations, pieces falling off due to age, etc.
I have a copy of the "7 Minute Rotator Cuff Solution", but would like something more geared to performance improvement and not injury prevention specific.
Thanks,
LBJ
Former Member
Originally posted by Leonard Jansen
:confused:
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I am specifically interested in weight work for distance/open water freestyle.
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LBJ
I am thinking of 'Dave Scott's Triathlon Training', in which Dave Scott speaks from the height of being a former NCAA competitive swimmer, then a Masters Swim coach, then a triathlete preparing for open water races with 1,650 yards swims in 17:10, with racing tips for open water, with cross training weights, with types of muscles and workouts, and with nutritional data.
J.R. Rosania (a frequent lane-mate of mine at Phoenix Swim Club, the former strength coach of the Phx Suns, and strength coach to various Olympic swimmers) has an article in the Sept/Oct '02 edition of SWIM on the topic of weight training for swimmers (not specifically distance swimmers). He makes the general point that weight training can lead to faster swimming times and prevent injuries, and describes 7 exercises that are particularly good for swimmers. The exercises are focused on "functional strength," and target muscle groups needed for swimming. I don't think the article is online, so you'd have to hunt down a hard copy of the magazine.
The distance swimming twist to your question is intereresting. I've heard that some coaches currently think that distance swimmers don't need weight training. If anyone knows anything more about this, I'd be interested. I'm now trying to get back into distance swimming shape, and I am doing some weight training (moderate weights, relatively high reps, pretty standard Nautilus-like program -- although I am considering changing to something like J.R.'s suggested plan).
--Brad
For anyone who is interested, I got permission a while back to scan and post J.R.'s article, and finally just got around to doing it (the article is not one of the few that are made available on swiminfo.com). I scanned the hard copy; it was difficult to optimize the photos v. the text so the quality of the scan is just so-so. I'll keep it up temporarily at:
bradbiddle.com/.../JRR-worth-the-weight.pdf
It's a big file (500K)--not very friendly for dial-up connections--and you'll need the Adobe reader to read it.
--Brad
Brad -
My thanks! This is exactly the sort of thing that I was hoping to find, especially the straight arm pulldown-type of exercise. Thanks, too to the author for his kind permission to make this available.
Best,
LBJ
