Hi all!
In this thread: forums.usms.org/showthread.php
...there are a lot of different opinions on how to lift weights in combination with swimming. The opinions are all spread out in between other comments and quotes so I thought I would start a separate thread about this topic as I think it might be of value for everyone to get it sorted out how and why you should lift weights in combination with swimming. If you know of another thread with exactly this topic pls let me know and i will add this comment in that thread instead.
My strong belief so far is the following (not at all stating that this is the truth, but it is the best theory I have heard so far):
You lift weights to become stronger
If you are stronger you need less % of your total capability to travel at the same speed you did before you bacame stronger.
This will lead to that you can swim at the same speed for a longer period of time OR simply do the same distance as before, but faster
This means that both sprinters and distance swimmers benefit from becoming stronger.
You don't want to build muscle mass, since that creates drag. However, for most of us this is not a problem because if you train on a regular basis in the gym, 3-4 times a week in a very focused way you might add on 0,5-1,0 kg/year....if you are under the age of 30. Above this age you tend to add on much less if anything at all.:cane:
You become stronger by lifting heavy weights. High reps does not make you stronger, it increases your endurance capabilies. Endurance you typically practice in the pool. I therefore focus on sets of 3-6 reps with heavy weights. The next week I focus on fast movements (beacasue heavy lifting is often a rather slow movement), reducing the weights to 60-70% of max to practice fast movements under pressure (like swimming, but to the extreme). The week after that is for high reps letting the muscles rest a bit but dont let them rest completely....then I start all over again.
I typically focus on basic exercises like: squats, dead lifts, bench presses, chins and a variety of stomach and lower back exercisesVery interested to hear your opinions of the above and also your own experiences.
/Per
5. Over the age of 30, it is most certainly possible to add muscle, and more and more studies are showing that. Yes, you are fighting the natural aging process of losing muscle, gaining fat, but if you are diligent about it, you can gain muscles.
6. I happen to believe you need both the strength lifting and the endurance lifting as you noted. However, switching off after one week may not give you the benefits you want. I like to concentrate on a form for about 5-6 weeks, take a weight lifting break for a few days, then go into a different concentration. I see the best results in that manner. If I just lifted heavy on week 1, lifted endurance on week2, heavy week 3, I just think I would spend my weeks always sore. I just finished a heavy "rotation" of 5 weeks, and saw marvelous gains in strenth. Now I will do about 3 weeks of endurance, which and take a look at what I want to do starting the new year. Where I need to go, and what my goals are. I would say if you are in a competition season, you need to match those goals with your competition goals.
Weight lifters, don't forget how important stretch is to your strength gains. I have added 2 days of yoga in this year, and it has been amazing how it helps.
5. Over the age of 30, it is most certainly possible to add muscle, and more and more studies are showing that. Yes, you are fighting the natural aging process of losing muscle, gaining fat, but if you are diligent about it, you can gain muscles.
6. I happen to believe you need both the strength lifting and the endurance lifting as you noted. However, switching off after one week may not give you the benefits you want. I like to concentrate on a form for about 5-6 weeks, take a weight lifting break for a few days, then go into a different concentration. I see the best results in that manner. If I just lifted heavy on week 1, lifted endurance on week2, heavy week 3, I just think I would spend my weeks always sore. I just finished a heavy "rotation" of 5 weeks, and saw marvelous gains in strenth. Now I will do about 3 weeks of endurance, which and take a look at what I want to do starting the new year. Where I need to go, and what my goals are. I would say if you are in a competition season, you need to match those goals with your competition goals.
Weight lifters, don't forget how important stretch is to your strength gains. I have added 2 days of yoga in this year, and it has been amazing how it helps.
