First post... so go easy on me. I've been lurking for a couple of months while I get my water wings back.
Some of y'all may may have a story like mine...first season back after a 25 year layoff. And just like back then, I hang out with the tough guys in the breaststroke lane! Not to prolong any arguments:thhbbb:
Last weekend, I finished my last of 4 meets in my SCY season that began in February. I didn't do too bad, but I realize I need to do a lot more than just my swimming base, even though I got up to 20K yards per week.
So, I want to start with strength training to augment my swimming. Do any of y'all have any recommendations (or point me to any resources) for weight sets to strengthen specific muscle groups (e.g., curls for biceps?)
I know I'll want to keep the strength training to swimming-related movement. I want to focus on breaststroke, but the others, as well, since I do IMs too. And I'll want to keep it to two to three sets of 12 to 15 reps with a lighter weights.
Thanks,
Mark
Start off by doing low weight, high rep. Then build up to doing high weight, low rep. Then just before taper, work down to low weight, high rep.
I do leg press instead of squats. Hamstring curls and leg adductors are great for breaststrokers.
Mark,
There is an exercise I've been doing for quite a while for explosive power and I recently noticed from another website that Dave Denniston (former NCAA breaststroke champion) used to do the same exercise to develop his breaststroke kick. However, you need access to a room with a high ceiling (gym or racquetball court) and a bouncing medicine ball. I call these wall tosses for lack of a better name. Using a set shot motion, you explode with your lower body and try to shoot the ball as high on the wall as possible, let it bounce once, catch it and with a smooth motion repeat. I used to do 3X10 but Dave said he would do sets based on the number of kicks he did in a particular race and used it especially to work on his 200 LCM. It's a great exercise, but be forwarned that I've injured myself at least twice (slight hand sprain and elbow tendinitis).
I also do a thing called Tabata where the basic protocol is all out exercise for 20 seconds, 10 seconds rest X 8. My basic exercise is just an unweighted bench squat where I keep my hands on my chest, back as upright as possible and squat to a low bench. My current PR is a 20 rep average for all 8 sets. I'm guessing this would be great for breastrokers. You could always add resistance by holding a weight against your chest. Unfortunately, I had to lay off this exercise for a while as it aggravated a back condition, but I'm old and falling apart. My young training partners have no such problems.
Hope this gives you some other options. Good luck.
Rich
Start off by doing low weight, high rep. Then build up to doing high weight, low rep. Then just before taper, work down to low weight, high rep.
I do leg press instead of squats. Hamstring curls and leg adductors are great for breaststrokers.
Don't forget all good breastrokers need to do your plies', pirouettes & split leaps! :thhbbb: :groovy:
Actually, Mark, I have a spy who saw Paul hurt himself (twisted knee that he attempted to blame on getting out of the pool) trying to execute one of the pirouettes. He's had this breaststroke envy for some time now. I've offered to help, or to suggest council, but he just digs in and pretends to hate us breaststrokers...
-- mel
Mel, Mel, Mel.....you have to understand that if I had deformed knees that made my feet stick out to the sides instead of forward like all true swimmers I'm have happily pursued a career in gymnastics, diving or dancing....and by the way....I don't pirouette...I twirl! :banana:
Former Member
Thanks gentlemen for the great ideas...you too Paul:thhbbb: Breaststrokers rock:banana:
Former Member
Don't forget all good breastrokers need to do your plies', pirouettes & split leaps!
Actually, Mark, I have a spy who saw Paul hurt himself (twisted knee that he attempted to blame on getting out of the pool) trying to execute one of the pirouettes. He's had this breaststroke envy for some time now. I've offered to help, or to suggest council, but he just digs in and pretends to hate us breaststrokers...
-- mel
Thanks, Allen. I thought you might chime in. Way back when, that's how we did weights: 12 - 15 reps, 2 to 3 sets, lighter weights (by that I meant not max.)
I guess that the POWER (and the catch) was exactly what was missing this season. So I'm all for your idea. I'll definitely do the pullys and squats (sorry about your back.)
I also hear that it's the quads that tire out from pulling your legs UP to get set for the kick. Do you do anything to strengthen that muscle group?
Thanks for the reply
I do stationary bike,fitball for core strength and rotator cuff exercises and then I start my main weight sets. I do pulley pull downs with the pulleys at different angles to simulate the stroke,and leg extensions. I can't do squats due to a bad back.Why are you doing light weights? Swimming is a high rep low resistance exercise,so I think you should do low rep,high weight in addition.Power is very important for breaststroke,even for the 200 and high weight is the best for that.
Former Member
Ya know what's great...swimming in the breaststroke lane, right next to the wimpy freestyle lane...and giving a good swift whip kick to some unsuspecting, clueless freestyler, right in the arm, or better yet, rib cage. Loads of fun:groovy: Accidentally, of course...;)
