Strength Training for Master Swimmers

Originally posted by Josh54 I would like to hear thoughts on strength training for masters swimming. Here are a few questions of interest to me and also, I hope, to other forum members: 1. Is dry land strength transferable to the water? As far as I know, this is a very controversial question. The answer to this primary question is of the utmost importance. I remember reading that the great Australian coach Forbes Carlile didn't let Kieren Pierkins weight train because he felt that the answer to this question was no. Pierkins was the first swimmer to break 15:00 in the 1500m. 2. Most of us master swimmers have very busy professional carrers and our time is limited. So - should we cut into pool time to strength train? 3. If we conclude that strength training is beneficial to the swimmer then what method of strength training to employ? Free weights, machines, cables, cords, bodyweight exercises - combinations of these? I have some more questions but I think that this is enough for openers. My strength training really has nothing to do about swimming, but more about keeping my muscle mass and bone mass as I age. However, I do think that it helps my swimming, and coaches have commented that as well. Having injured my shoulder years ago, I have always kept the muscles on my shoulders strong to protect the shoulders. I still have lots of flexibility, but they are strong. I think that has helped me stay in the water, allow me to keep throwing a ball well, and do things in everyday life.

I'm new to these parts and just getting serious (again) about swimming but I have been strength training for about five years pretty seriously and regularly. I view swimming as a part of my overall fitness/wellness regime so the strenght training is equally important. I'm also very interested in the answers to your question(s) and I realize that I'm addressing a different issue with my comments. However, I do feel strength training is an important part of living a healthy, active life so, while it may not help so much with swimming better now, perhaps it might contribute to the longevity of your swimming-life. If all you (generic) do is swim, you would naturally get better at swimming but would swimming help you load the canoe or help keep your back healthy so you can pick up your granddaughter w/o injury? I just think diversity in training is important to overall fitness and I do believe that one carries over to the other but I just couldn't tell you how exactly in this instance.

I think there are a couple of issues here. First, resistance training has been shown to reduce the loss of muscle mass which occurs with aging and can help prevent osteoporosis. Second, I think there is a definite role in injury prevention, specifically swimmer's shoulder, with exercises targeting the rotator cuff and stabilization of the scapula. My routine requires about 30 minutes two or three days/week. I think it's less clear whether gains in strength are transferred to the pool. However, many successful elite swimmers have extensive dryland programs (Gary Hall and Inge de Brujn to name two).

I totally agree with dorothyrde and gull80. Weight training has obvious benefits in injury prevention and help reducing muscle and bone density loss. Weight training corrects muscle imbalance and increases strength in a way swimming cannot provide (because the muscle needs stronger stimulation to grow). In my case, dryland benefits transfers perfectly to the water: stronger shoulder muscles has cured my starting shoulder tendonitis last year. And improved core strength helps me to better survive a butterfly set. As for equipement, I exercise at home, using free weights (avoid pattern injury caused by identical movement of machines) and body weight. It is possible to replicate some of the cable & cords exercises with dumbbells. I practice weight (40%) & swimming (60%) for fitness. I don't train weight specifically to be better at swimming.

Hi, I agree with the previous writers. For me the strengt training is not a must for my swimming. Nowdays I swim three times per week and by doing that I can maintain my swimming level quite well. The reason for doing the strenght exercises is to increase my overal level of fitness and also injury prevention. Back in the old days, while actice, we tried everything: some season with lots of heavy weights - that worked. And some season with only push ups and situps - that worked as well. But as I grow older I focus more on staying fit and keeping my body free of injuries. // jan

Weights will help your taper tremendously. Mid season, they absolutely destroy you in the water, and make you proportionately more fatigued. In addition, a hard workout in the pool really makes it difficult to lift heavy in the weight room the next day. But, at the end of the season, the taper is magnified when the weights are cut out of the routine and combined with speed work and reduced yardage. The 50,100 and 200s certainly benefit from weights 2-3 days a week. John Smith

I started doing weight training (again) last April, 2-3x week in addition to swimming (usually get in 5x week). I focus on chest, back, shoulders, and arms (both bicep and triceps). For the first month or so it felt like my swimming was slower than normal, but after that I started to notice a gradual change for the better. Now I'm doing times that I couldn't come close to prior. I also started doing some jogging (light running) 2-3 times a week back in the fall, and have noticed a difference in my swimming with that too. My weight has been slowly dropping, and my breathing feels much smoother. I think a well-rounded workout routine is the best, however I know that not everyone has the time to do all this.

I agree with TheGoodSmith regarding weight lifting helping you on the short distance events as you need powerfull muscles to increase velocity, in regards long distance events I would say that it is better to use your time in the pool instead the weigth room. I just think, as an analogy, in the image of a 100 meter runner and in the other hand a marathon runner. :cool:

I place heavy emphasis on weight training, biased toward power with sets limited to 10 reps or under. I also have spent alot of time running sprints on the track. I recently picked up swimming due to a bad back. At my first meet several weeks ago, I swam a 50 yard free in 30.23 with a horrible turn and I'm sure questionable form. I did this after about 15-20 swim workouts total. So basically I did this entirely on strength derived outside the pool. With an improved turn I am hoping for a 27 sec at the next meet. My observation is that lifting is a necessity (for the sprints), especially in the non-competative season.

I'm glad to see that my original post elicited so many interesting responses. Firstly let me re-state my original question: is strength training transferable to the water? I have no doubt that strength training is a valuable tool for general fitness. That was not my point. I brought up the issue due to personal experience. For a few years I was primarily lifting and swimming for cardio. I was doing the big basic free weight lifts (squats, deadlifts, weighted dips etc.) and was getting very strong. However, I saw zero improvement in the pool. I decided to improve my swimming by...swimming! The principle of specifity - if you want to improve an activity you should practice that activity - has proven itself. I have not been strength training for a few months. I swim 4-6 times a week. I have improved in all four strokes. I have added flexibility training a few times a week and this seems to help. I have a greater range of movement in my shoulders. Also I do a little cross training - my wife and I go to spinning classes a couple of times a week. The main reason for this is that swimming is primarily an upper body activity so spinning (or biking in general) is complementary. Recently I have begun strength training again but "only" bw exercises (these can be very tuff)- assorted pushups, dips, abs, bw squats etc. I also occasionaly combine them with a swim w/o (swim 100m., jump out of the pool and do 10-20 pushups. repeat 10 times. Do situps at the end.)