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
Of course, all other things will not be equal. The more you train for endurance, the harder it will be to maintain a large amount of muscle. The two just don't go together well, because each one demands a very large amount of energy. Just as it takes a lot of time and energy to build a good aerobic base for the longer events, it takes a lot of time and energy to build a strength base. Could both be achieved in the same person?
Not by your average masters swimmer with time constraints!
I've often heard endurance kills speed.
I think strength is indisputably important for sprinting. I attribute some of my relative success at sprinting to strength and power. I used to lift moderate weights. In the last 7-8 months or so, I've shifted more into light weights and more core work. We'll see how it works out at my next meet ... I do have this notion, don't know whether it's valid or not, that further time reductions in my sprints will require more strength. However, I am not going down that route, as I'm already buff and don't care for more. So I'm personally hoping Mr. Smith is right. (Except that pilates and yoga will not be making an appearance in my life! I need to run for some modest aerobic work.)
I also believe more women should lift weights. Many women don't lift weights and bemoan their inability to sprint. Hours in the pool is great for 200+ events, not so great for sprints. Strength, whether inherent or obtained in the weight room, has to help. I'm sure increased inflexibility would too though.
Of course, all other things will not be equal. The more you train for endurance, the harder it will be to maintain a large amount of muscle. The two just don't go together well, because each one demands a very large amount of energy. Just as it takes a lot of time and energy to build a good aerobic base for the longer events, it takes a lot of time and energy to build a strength base. Could both be achieved in the same person?
Not by your average masters swimmer with time constraints!
I've often heard endurance kills speed.
I think strength is indisputably important for sprinting. I attribute some of my relative success at sprinting to strength and power. I used to lift moderate weights. In the last 7-8 months or so, I've shifted more into light weights and more core work. We'll see how it works out at my next meet ... I do have this notion, don't know whether it's valid or not, that further time reductions in my sprints will require more strength. However, I am not going down that route, as I'm already buff and don't care for more. So I'm personally hoping Mr. Smith is right. (Except that pilates and yoga will not be making an appearance in my life! I need to run for some modest aerobic work.)
I also believe more women should lift weights. Many women don't lift weights and bemoan their inability to sprint. Hours in the pool is great for 200+ events, not so great for sprints. Strength, whether inherent or obtained in the weight room, has to help. I'm sure increased inflexibility would too though.
