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
Jazz,
You have had a breakthrough and that is a great thing. I know the giddiness that can induce and hopefully it motivates you to even greater heights.
There are some great things about masters swimming. First, you have (hopefully) decades of swimming before you; you can afford to experiment with different training methods, different events, etc. It would be boring to do the same thing year after year! You are trying something different, that's great. I look forward to hearing how it works out for you in the coming years.
Another thing that is great about masters is: one particular season is not a life-or-death thing. Take the long view; if you try something different and it doesn't work, oh well: maybe next year. It isn't like you are threatening your livelihood or anything. Success is in the striving, and all that.
The inner scientist in me is not going to accept your conclusions as "the" best method (if there is such a thing) and negate what has worked for me and others for a long time. Yours is just one data point, after all. I think that is all Paul is saying by putting forth all those names, not to denigrate what you've accomplished. It doesn't necessarily mean you are wrong, though. Work at it, tweak it some, try some other events -- let me know how it works out.
I have to say that your method doesn't appeal to me, regardless of its merits. I like lifting -- I do it 2-3 X a week for more than an hour, at an intensity probably greater than my pool workouts. But I could never use it as my main source of exercise. Plus I hate the 50 free. Plus my wife would probably throw me out if I gained 30 more pounds of muscle. (My only consolation would be that it would be harder to do She'd still manage it, I'm sure!)
Despite disagreeing with your overall conclusions, I like some of what you say and if you are motivated to continue on that path, go for it. Good luck!
Chris
Jazz,
You have had a breakthrough and that is a great thing. I know the giddiness that can induce and hopefully it motivates you to even greater heights.
There are some great things about masters swimming. First, you have (hopefully) decades of swimming before you; you can afford to experiment with different training methods, different events, etc. It would be boring to do the same thing year after year! You are trying something different, that's great. I look forward to hearing how it works out for you in the coming years.
Another thing that is great about masters is: one particular season is not a life-or-death thing. Take the long view; if you try something different and it doesn't work, oh well: maybe next year. It isn't like you are threatening your livelihood or anything. Success is in the striving, and all that.
The inner scientist in me is not going to accept your conclusions as "the" best method (if there is such a thing) and negate what has worked for me and others for a long time. Yours is just one data point, after all. I think that is all Paul is saying by putting forth all those names, not to denigrate what you've accomplished. It doesn't necessarily mean you are wrong, though. Work at it, tweak it some, try some other events -- let me know how it works out.
I have to say that your method doesn't appeal to me, regardless of its merits. I like lifting -- I do it 2-3 X a week for more than an hour, at an intensity probably greater than my pool workouts. But I could never use it as my main source of exercise. Plus I hate the 50 free. Plus my wife would probably throw me out if I gained 30 more pounds of muscle. (My only consolation would be that it would be harder to do She'd still manage it, I'm sure!)
Despite disagreeing with your overall conclusions, I like some of what you say and if you are motivated to continue on that path, go for it. Good luck!
Chris
