My question is whether one should lift weights during a taper or not? The meet I’m going to taper for is a zone meet in two weeks. I will not be able to swim at nationals so this is my key meet of the season. Over the last six months, I have been lifting weights fairly consistently 4-6 times per week while swimming between 15,000-20,000 yards per week. Due to time constraints, on the days I lift I alternate days between arms and legs and lift around 30 minutes per session.
So far I have been told 3 different options for lifting during the taper:
1. Keep lifting the same amount of weights. You need to keep your strength up.
2. Keep lifting but reduce the poundage and increase the number of reps.
3. No lifting. Rest those muscles.
So which option is best? Other recommendations? Also, if anyone has some good suggestions for swimming sets to be doing during the taper it would be appreciated.
Thanks
Former Member
I significantly reduce my weight program's intensity 15-20 days prior to a major meet. This worked well for me 25 years ago and it still works now. When I do weights during the season I try constantly to convert power developed thru dry training into powerful efficient stroke. This is a challenge because when you do weights, you feel stiff in a water and sometimes are not in a control of your technique.
Once I reduce weights, the latter disadvantages disappear. I get in control of my techique, feel high ina water and can speed up easy. Another benefit I get from my taper is I always get "a mental boost" because I feel so well in control and powerful in a water
This schedule allows me "to shave" 1 - 1.5 seconds in 50M and 3 seconds in 100M free in the last month going into a main meet. (these results are at a top world level in my age group). Actual shaving helps a lot though.
Because my mileage and intensity have never been and are relatively low, due to my slow recovery from workouts, taper is extermely important for me. One set I do during my taper every practice is to swim fast at least two - three reps at 95% effort with a concentartion "as if I am racing at my main meet".
It may be different for a long distance events.
Good luck.
At least one of your friends is right, rest those muscles NOW. I would have told you if you are under 40 rest two weeks, over 40 lay off weights and Zoomers (all fins) for three weeks.
You need to be testing yourself, I recommend vertical jumps. When I taper for Nationals my vertical jump improves 14 to 18 inches. Do this every other day up to the meet and a week after the meet. If you continue to jump higher after the meet you waited too long and will know better next time.
Check out my articles at www.breaststroke.info/BRST6.htm
Coach Wayne McCauley
ASCA Level 5 Masters
