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
Lifting heavy weights build muscle mass, too much and you'll start to lose buoyancy and flexbility, and it's no good at all to swim.
A heavier musclular arm can be more powerfull but it'll consume more energy to move, and over a certain limit it'll start to be slower when you move it, so the net result cannot be a better swimming arm.
Tonic muscles can help maybe better looking at the elite swimmers.
The key is to optimize every part of the body, and for sure there' re a lot of way to reach that.
in 100m free LCM :
The reign WC is Magnini, 6'1, 165lbs, sleek, atletic but nothing to write home about impressive muscles.
Remember Popov, even less impressive but one of best of all times.
Look at Lezak with his heavy, muscular body, have won nearly nothing outside USA, wipe out in the second 50s in last fews International Competitions.
Look at the Womens.
Most of them set yours PB when teanagers, lifting nothing at all.
So lifting heavy weights a lot of times look to not be the way to go, a tonic full body is for a lot of elite swimmers the key to great performances.
Pilates, yoga, Full Body workouts together with stretching look to be more usefull that simply lift heavy weight for most of time IMHO.
Absolutely agree with everything above...particularly when talking about masters.
Here's the deal folks...forget about weights...if you REALLY want to make a significant break through in your swimming relative to competition stop swimming for 4-8 weeks and go to kick only workouts...as you ease back into swimming you will have the opportunity to "learn" how to integrate a new and powerful element to your stroke...something that 90% of the swimmers I see competing do not do well....
Take a closer look sometime and it will blow your mind....the vast majority of swimmers who are the best "kickers" in practice usually cannot use that skill/strength in a race......
Lifting heavy weights build muscle mass, too much and you'll start to lose buoyancy and flexbility, and it's no good at all to swim.
A heavier musclular arm can be more powerfull but it'll consume more energy to move, and over a certain limit it'll start to be slower when you move it, so the net result cannot be a better swimming arm.
Tonic muscles can help maybe better looking at the elite swimmers.
The key is to optimize every part of the body, and for sure there' re a lot of way to reach that.
in 100m free LCM :
The reign WC is Magnini, 6'1, 165lbs, sleek, atletic but nothing to write home about impressive muscles.
Remember Popov, even less impressive but one of best of all times.
Look at Lezak with his heavy, muscular body, have won nearly nothing outside USA, wipe out in the second 50s in last fews International Competitions.
Look at the Womens.
Most of them set yours PB when teanagers, lifting nothing at all.
So lifting heavy weights a lot of times look to not be the way to go, a tonic full body is for a lot of elite swimmers the key to great performances.
Pilates, yoga, Full Body workouts together with stretching look to be more usefull that simply lift heavy weight for most of time IMHO.
Absolutely agree with everything above...particularly when talking about masters.
Here's the deal folks...forget about weights...if you REALLY want to make a significant break through in your swimming relative to competition stop swimming for 4-8 weeks and go to kick only workouts...as you ease back into swimming you will have the opportunity to "learn" how to integrate a new and powerful element to your stroke...something that 90% of the swimmers I see competing do not do well....
Take a closer look sometime and it will blow your mind....the vast majority of swimmers who are the best "kickers" in practice usually cannot use that skill/strength in a race......
