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
Parents
Former Member
Don't Kill me George (it's was a tough question to answer).
Muscular symmetry and cardio vascular excellence should be the key focal points of every athlete, swimmer, and human being. The adaptation of your muscles and nervous system to stress (weight training and cardio training) will allow you the opportunity to reach your goals. So, unless you have a goal you want to achieve, the question “what kind of weight training is best”, As we grow older our muscles begin to shrink or atrophy, it’s important that we lift a weight that will maintain the appearance we like and one that will help us swim faster. It’s very difficult to increase the size of your muscles, and most people who are worried about getting “too big” or muscle-bound and fear drag or the loss of flexibility are kidding themselves (a rare anecdote or embellishment at best).
Symmetry is the key to muscular fitness. Give opposing muscle groups equal attention, so your body can maintain flexibility. When one muscle, let’s say your lat’s (often referred to as the prime swimming muscle) becomes too strong, swimmers may begin to drop their elbows (huge stroke flaw). Muscle groups can be thought of as pushing and pulling machines or extension and retraction forces. Here is a list of exercises I do that hit major muscle groups:
Curls and Triceps extensions
Pull-ups and Military Press
Leg curls and Leg extensions add lunges
Sit-ups and Back Raisers
Push-ups /Flys and Back Rows
Calf raisers / Soleus and Toe to Shin exercises (breaststrokers feet)
Pull-overs and EVF exercises
Fourteen exercises in all, I perform all exercises to failure and my repetitions are dictated by my adaptation level (when you do the same exercise the same way, your body will adapt and a status quo should be expected). I mix repetitions and resistance to fool my body and know I’ve done a good job when I feel an uncomfortable (sometimes sore) feeling the next day (not a usual practice). Everyone’s body adapts to stress in different ways and unless you’re a coach and cannot cater to individual needs, you should develop your own specific workout regime.
Swimmers and athletes in general are often oblivious to muscular symmetry training and the results can hinder your range of motion. It’s normally not lifting heavy that causes the loss in range of motion but rather the over-powering of one muscle group at the neglect of another.
In swimming, most athletes (not all) over-emphasized “pet swimming” exercises, pull-ups/chin-ups and push-ups. Most swimmers neglect the muscles that are responsible for “setting-up” your hand and forearm to get into an effective propulsive position. An early vertical forearm (EVF) position is not a style of swimming and is incorrectly categorized as “front-quadrant” swimming ( every stroke has four quadrants). There are twelve muscles in or near your shoulder that are responsible for the positioning of your forearm and hand while you swim. The muscles that can stop you from dropping your elbow (a stroke flaw that differentiates every swimmer in the universe) cannot be trained by hand-paddles, vasa trainers (the way they’re currently used) and pull-ups but by incorporating EVF exercises). All this means that effective weight training for swimmers and athletes require a routine that emphasizes symmetry.
With all of this being said, cardio vascular and muscular symmetry is also key for over-all fitness of an individual. If you’re not happy with your times or how you look, re-examine your training symmetry.
Don't Kill me George (it's was a tough question to answer).
Muscular symmetry and cardio vascular excellence should be the key focal points of every athlete, swimmer, and human being. The adaptation of your muscles and nervous system to stress (weight training and cardio training) will allow you the opportunity to reach your goals. So, unless you have a goal you want to achieve, the question “what kind of weight training is best”, As we grow older our muscles begin to shrink or atrophy, it’s important that we lift a weight that will maintain the appearance we like and one that will help us swim faster. It’s very difficult to increase the size of your muscles, and most people who are worried about getting “too big” or muscle-bound and fear drag or the loss of flexibility are kidding themselves (a rare anecdote or embellishment at best).
Symmetry is the key to muscular fitness. Give opposing muscle groups equal attention, so your body can maintain flexibility. When one muscle, let’s say your lat’s (often referred to as the prime swimming muscle) becomes too strong, swimmers may begin to drop their elbows (huge stroke flaw). Muscle groups can be thought of as pushing and pulling machines or extension and retraction forces. Here is a list of exercises I do that hit major muscle groups:
Curls and Triceps extensions
Pull-ups and Military Press
Leg curls and Leg extensions add lunges
Sit-ups and Back Raisers
Push-ups /Flys and Back Rows
Calf raisers / Soleus and Toe to Shin exercises (breaststrokers feet)
Pull-overs and EVF exercises
Fourteen exercises in all, I perform all exercises to failure and my repetitions are dictated by my adaptation level (when you do the same exercise the same way, your body will adapt and a status quo should be expected). I mix repetitions and resistance to fool my body and know I’ve done a good job when I feel an uncomfortable (sometimes sore) feeling the next day (not a usual practice). Everyone’s body adapts to stress in different ways and unless you’re a coach and cannot cater to individual needs, you should develop your own specific workout regime.
Swimmers and athletes in general are often oblivious to muscular symmetry training and the results can hinder your range of motion. It’s normally not lifting heavy that causes the loss in range of motion but rather the over-powering of one muscle group at the neglect of another.
In swimming, most athletes (not all) over-emphasized “pet swimming” exercises, pull-ups/chin-ups and push-ups. Most swimmers neglect the muscles that are responsible for “setting-up” your hand and forearm to get into an effective propulsive position. An early vertical forearm (EVF) position is not a style of swimming and is incorrectly categorized as “front-quadrant” swimming ( every stroke has four quadrants). There are twelve muscles in or near your shoulder that are responsible for the positioning of your forearm and hand while you swim. The muscles that can stop you from dropping your elbow (a stroke flaw that differentiates every swimmer in the universe) cannot be trained by hand-paddles, vasa trainers (the way they’re currently used) and pull-ups but by incorporating EVF exercises). All this means that effective weight training for swimmers and athletes require a routine that emphasizes symmetry.
With all of this being said, cardio vascular and muscular symmetry is also key for over-all fitness of an individual. If you’re not happy with your times or how you look, re-examine your training symmetry.
