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.
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Former Member
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.)
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.)
