I have realised, in order to get quicker, I have to do some weight training. I have been putting it off for long enough.
The reason I haven't is quite simple: I hate going to the gym, particularly by myself. I remember back in High School I had a friend who was into weight training and we trained together for a while. That was fun and we used to spur one another on. I just haven't been able to work up the enthusiasm for weght training despite the fact that I bought myself a pair of dumbells and despite the fact that the pool I go to has a gym attached to it. (I have only poked my head in once - the day that I signed up for the gym)! However, enthusiam issues aside, I have now realised, I have to do it; like it or not.
My question is: When is the best time to do weight training?
I am rather fortunate in that I have about 1 and a half to 2 hours of training time each day. (Usually mid afternoon except on Sat and Sun when I train in the morning). I usually spend an hour and a half in the pool each day.
If I were to apportion some of that time to weight training how much should I give over? Should it be at the beginning or the end of a practice? And how many times a week?
Sincerely
Syd
Tudor Bompa, one of the gurus of modern training theory/periodization, says that you should weight train on your harder training days and do it after your regular workout. The idea is that it decreases the amount of time/reps/etc for the weights since you are already tired and it means that if you do an easy/hard type of day-to-day program, you actually will get a recovery day. Good form and not over-doing it (too much, too heavy) are key, however.
-LBJ
ah ha (says SwimmieAvsFan as the lightbulb goes on!)!!! that would explain our training plan at PSU... i could never figure out why, on the days that we had AM and PM practice, plus drylands, we then had to go lift. and then had only one practice the following day... i guess the above theory is what our coaches and strength/condition guys were operating under...
thanks LBJ! :wave:
My spinning instroctor told us this:
Lift weight before cardio to bulk up
Lift weights after cardio to lose weight.
I lift at the gym/pool after spin class on Mondays. I swim Tues, Thurs and Sat and lift at home on Wed and some Fridays (if I don't run). It's not huge but it has helped.
Alison
Tudor Bompa, one of the gurus of modern training theory/periodization, says that you should weight train on your harder training days and do it after your regular workout. The idea is that it decreases the amount of time/reps/etc for the weights since you are already tired and it means that if you do an easy/hard type of day-to-day program, you actually will get a recovery day. Good form and not over-doing it (too much, too heavy) are key, however.
-LBJ
I haven't read any clearly decisive articles regarding which you should do first, weights or swimming, if you must do both on the same day. My own opinion is that you should do first whichever is the higher priority. My reasoning is that I would be less tired for whichever I do first.
I added weights to my routine this fall for the first time. I do NOT do weights and swimming on the same day. I eliminated one day of swimming (Saturday) and replaced it with weights. I use to take Wednesday off; now it is a weights day. So I swim Monday, Tuesday, Thursday and Friday.
I lift weights on alternate days of swimming. But I do 30 minutes of cardio (treadmill, etc) at my target HR after lifting weights.
One theory I've heard is if you do the cardio first, you'll be too tired to lift.
Both my high school and college coaches always said that you should swim tired, and do the weight lifting first. Plus, you are less likely to incur any weight lifting injuries if you do that first. I should mention that I graduated from college 18 years ago though - I am curious to hear if anyone has more recent information.
Are you going to use free weights? If so, I lift alone, and find dumbells easier/safer. You don't have to worry about getting stuck under a straight bar when you bench with dumbells.
Hi Syd..
Check out www.exercisedb.com/ for different selections
I spend about 20-25 minutes on stretching,shoulders,back,core,and legs these day for every 45-60 minutes in the water..lighter weights..I hit those prior to the swim w/o..you can experiment to determine what works best for you...we're all different..
Weight training is really an anerobic activity. Even though your heart rate may go up and you might breathe a bit hard - it is nothing like swiming 10x100 free on an interval that gives you 10 secs rest.
Weight training with enough weight to limit you to 10-12 reps will deplete the glycogen in your muscles. The increased blood flow that creates the "pump" will make you feel tight, although it isn't really tightness.
So if you swim after weights, you will probably not swim well at all - especially if you want to swim fast (which needs glycogen).
