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
Former Member
Lat pulls, lat pulls, lat pulls.
Yup instinct tell me this Jeff. What do you do heavy and low rep?
I've got to start adding weights into my week. I do not want too much bulk...but I don't really have to struggle with growing muscle...
I think some hardcore stretching would be good too for streamlines. especially if you're a stocky build..
Jeff: Thanks for the response. I'm thinking I might just add lat pulls to the list.:agree: Anything for the legs besides squats and leg extensions?
SS: Good call. I'm definitely planning on adding stretching/flexibility. I was planning that topic for another post. Didn't want to bite off more than I could chew in one sitting...;)
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.
Rich
Thanks, Rich,
This is a great one for this particular breaststroker, as that's where I really burn after a tough 200.
I like to do inverted squats on a sled rack. I'm currently doing 3 x 15 of a pretty challenging weight (for me!). And hamstrings right after, again 3 x 15.
I've heard AWESOME things about the medicine ball for strength for "Paul's inept stroke". (oooh, that might leave a mark :thhbbb: ) You know I love you Paul (and Laura,too!) :smooch:
Another exercise I do for explosive strength is in water jump ups. If you do it in water over 7 ft. you can work on your streamline at the same time. Just stand on the bottom,get streamlined and jump as high as you can. I do 2-3 sets of 12.You can also just do regular vertical jumps anywhere,but that is too high impact for me anymore.
But, on a less serious note: What I do for breaststroke strength training is to bench press one or two spindly freestyle sprinters. Sometimes I need to press two since they are pretty small and fragile.
Lat pulldowns with a freestyler is pretty challenging, since you have to hang upside down and lift them. So they are really lat pullups.
Viva the stroke of the frogs (no, Peter, this has nothing to do with international politics)!
-- mel
Another, good in-water, is vertical kicking with tennis shoes on, holding weights. Sounds crazy, but it works. Made me crazy! :p
(it did give me a strong kick, though)
Thanks again, Karen and Allen. Id heard of the vertical kicking drill and how tough that one was:eek:
But with tennis shoes on... You've been doing a few too many hypoxic driills, haven't you:D
Another, good in-water, is vertical kicking with tennis shoes on, holding weights. Sounds crazy, but it works. Made me crazy! :p
(it did give me a strong kick, though)
I agree with Jeff, lots of Lat stuff, and vary it often. At least once a week go for max weight of 12 reps. Then give yourself a day off and let the body heal.
Also the leg press is the only safe way to do heavy weights for the legs. Ten years ago I could do 1080 pounds on the leg press, am lucky to go over 800 now. But the leg press and toe lift machines give you that great looking calves that the distance freestylers can only dream about:wine:
Once in a while I will pyramid, start at say 8 plates of 45 each, then do 15 reps at each weight, one second push, two seconds down. I will add 2 more 45 plates until I get to 810 pounds (18 plates) then go down taking 2 plates off each time until I get back to where I started. My best set like this was doing three sets of 15 reps at each weight, it hurt so good.
