I have been a fan of Dr. Kenneth Cooper and his writings for a couple of decades and have been reading an older book of his that reccomends "striking" exercise such as running for aging athletes.(boomers) He contends that as we age we need this sort of exercise to promote bone density. He also suggests higher ratios of weight training to aerobics for the same reason. I have only been swimming for a couple of years now and must say that my body has never felt healthier and more pain free. So, I am reluctant to go back to dealing with all the aches and pains associated with running. So here is my question of you experienced swimmers. Do you complement your swimming with dryland training such as running and lifting? If so how often and what types? Do you think Cooper is correct in asserting the need for weight bearing exercise over non weight bearing activity?
Lots of questions. Just curious about this one.
Regards
Spudfing
Parents
Former Member
I've started doing some gym work to complement my swimming sets.
After a warm-up of 10 mins on an elliptical cross-trainer, 10 minutes rowing and 10 minutes on an odd device consisting of hand-cranks driving a paddle-wheel in water I then do either a strength or stamina set.
Both sets follow the same basic exercises, the strength set is higher weight and lower rep than the stamina set.
Shoulder Press (3 x 10 on strength set, 3 x 20 stamina)
Lats Pull-Down
Next few exercises are on cables machine:
Single-arm crossover
Internal rotation (set handle at chest height, take load with straight arms out in front, rotate from hips and shoulders to lift weight max height)
Single arm tricep push down
Single arm press
Dumbbells for bench press (allows greater stretch than barbell)
Warm down, stretch out, shower, relax, collapse!
Did that for 6 weeks (3 times a week, 2 strength, 1 stamina), tapering towards competition.
Smashed a pb for 200m freestyle which had stood for 6 years (took 1.5 seconds off)!
Works for me!
I think the fact that even though the gym instructor is half my age I beat him by 10 minutes in a sprint triathlon has helped with sorting out a programme which aids swim-specific muscle sets!
I certainly feel stronger and fitter than before I started the gym work.
Al.
I've started doing some gym work to complement my swimming sets.
After a warm-up of 10 mins on an elliptical cross-trainer, 10 minutes rowing and 10 minutes on an odd device consisting of hand-cranks driving a paddle-wheel in water I then do either a strength or stamina set.
Both sets follow the same basic exercises, the strength set is higher weight and lower rep than the stamina set.
Shoulder Press (3 x 10 on strength set, 3 x 20 stamina)
Lats Pull-Down
Next few exercises are on cables machine:
Single-arm crossover
Internal rotation (set handle at chest height, take load with straight arms out in front, rotate from hips and shoulders to lift weight max height)
Single arm tricep push down
Single arm press
Dumbbells for bench press (allows greater stretch than barbell)
Warm down, stretch out, shower, relax, collapse!
Did that for 6 weeks (3 times a week, 2 strength, 1 stamina), tapering towards competition.
Smashed a pb for 200m freestyle which had stood for 6 years (took 1.5 seconds off)!
Works for me!
I think the fact that even though the gym instructor is half my age I beat him by 10 minutes in a sprint triathlon has helped with sorting out a programme which aids swim-specific muscle sets!
I certainly feel stronger and fitter than before I started the gym work.
Al.
