At what point do I stop lifting weights for my taper for naionals? I have heard everything from 2-3 weeks prior to gradually decreasing reps and weight load to doing a "speed lift" week 2 weeks out. I suppose I am a sprinter, if that makes any difference. (longest swim will be the 200 IM)
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Former Member
It really is a challenge: you don't want to lose the strength that you have gained but you do not want your muscles to be tired. I do not recommend the gradual decrease approach, and instead do normal weights all the way up to week before the meet. The week of the meet I use the same (or close) weights but will do half the sets. The rule is decrease frequency (reps) not intensity (max weight).
It is very unlikely that you will lose much strength if you taper weights for 10 days, so just to be safe you may want to start that far out. But listen to your body so you can make a better decision next year.
So if you are swimming on Thursday the 11th, your last day of normal weights should be monday the 1st
It really is a challenge: you don't want to lose the strength that you have gained but you do not want your muscles to be tired. I do not recommend the gradual decrease approach, and instead do normal weights all the way up to week before the meet. The week of the meet I use the same (or close) weights but will do half the sets. The rule is decrease frequency (reps) not intensity (max weight).
It is very unlikely that you will lose much strength if you taper weights for 10 days, so just to be safe you may want to start that far out. But listen to your body so you can make a better decision next year.
So if you are swimming on Thursday the 11th, your last day of normal weights should be monday the 1st
