Has there been a recent discussion on a good weight lifting workout for swimmers? I've done a search but haven't come with anything. I'm probably not using the right words or something. I'm looking for a 1 hour or so full body weightlifting program that would hit the right mucle groups for swimming.
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Former Member
From the thread, "EVF Resistance Training for swimmers":
forums.usms.org/showthread.php
Coaches should focus on the following muscles and muscle groups to help prevent shoulder problems:
1) The rotator cuff,
2) The muscles that stabilize the shoulder blade, trapezius, serratus anterior muscles and
3) The muscles of the low back, abdominal, and pelvis that make up the “core” of the body – the abdominal and lower back muscles (3).
A good dry-land program should help swimmers develop muscular symmetry and that can be accomplished by training opposite muscle groups. The following list can act as a template from which coaches can expand or create their own resistance programs. Specific swimming (EVF) exercises are added to these core exercises and shouldn’t eliminate or exclude “basic muscle group exercises”.
A. Push-ups / Flys
B. Back-Row / Reverse Flys****
A. Curls / Reverse Curls
B. Triceps extensions / Dips
A. Core Abdominals
B. Core Back ****
A. Quad-Extensions
B. Hamstring Curls and Gastroc/Soleus
A. Pull-ups / Chin-ups
B. Military Press ****
A. Internal Rotators
B. External Rotators
**** = EVF Exercises are done in these exercise groups using stretch cords, isometrics and/or light dumbbells
Reply
Former Member
From the thread, "EVF Resistance Training for swimmers":
forums.usms.org/showthread.php
Coaches should focus on the following muscles and muscle groups to help prevent shoulder problems:
1) The rotator cuff,
2) The muscles that stabilize the shoulder blade, trapezius, serratus anterior muscles and
3) The muscles of the low back, abdominal, and pelvis that make up the “core” of the body – the abdominal and lower back muscles (3).
A good dry-land program should help swimmers develop muscular symmetry and that can be accomplished by training opposite muscle groups. The following list can act as a template from which coaches can expand or create their own resistance programs. Specific swimming (EVF) exercises are added to these core exercises and shouldn’t eliminate or exclude “basic muscle group exercises”.
A. Push-ups / Flys
B. Back-Row / Reverse Flys****
A. Curls / Reverse Curls
B. Triceps extensions / Dips
A. Core Abdominals
B. Core Back ****
A. Quad-Extensions
B. Hamstring Curls and Gastroc/Soleus
A. Pull-ups / Chin-ups
B. Military Press ****
A. Internal Rotators
B. External Rotators
**** = EVF Exercises are done in these exercise groups using stretch cords, isometrics and/or light dumbbells
