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
Good articles. I have gotten into yoga this year, and although a real newbie can definately see strength and flexibility improvements, especially in the core. I have tried Pilates, and as of yet, it does not appeal. Perhaps I have not found the right instructor yet, so I have not scratched that off my plans of things to try.
Jazz Hands, I would not discount what the older, experienced members of the forum have found. They have been training a long time, and have already tried and discarded many things. I still believe that training is individualized. What works for one, may not work for another.
If you are already reasonably strong and flexible, mat pilates is useless. I agree. I think working with the machines would be helpful though.
I'm willing to try a lot of new workout strategies and fine tune my training, etc., but I would never try creatine. I'm sure it probably makes your stronger though.
Good articles. I have gotten into yoga this year, and although a real newbie can definately see strength and flexibility improvements, especially in the core. I have tried Pilates, and as of yet, it does not appeal. Perhaps I have not found the right instructor yet, so I have not scratched that off my plans of things to try.
Jazz Hands, I would not discount what the older, experienced members of the forum have found. They have been training a long time, and have already tried and discarded many things. I still believe that training is individualized. What works for one, may not work for another.
If you are already reasonably strong and flexible, mat pilates is useless. I agree. I think working with the machines would be helpful though.
I'm willing to try a lot of new workout strategies and fine tune my training, etc., but I would never try creatine. I'm sure it probably makes your stronger though.
