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
Everyone reading this thread should develop a comprehensive strength gaining program. One of the most important elements to a resistance training program is to create one that develops all the major muscle groups in a symmetrical manner. This means that you should strengthen muscles groups responsible for pushing and pulling or opposite muscle groups often called tagonist and antagonist groups. Heavy weights or repetitions of 8 to 12 to failure will maintain or increase size while higher repetitions to failure increases shape or tone (you need both).
It's important for people to know that increasing or supplementing the amount of anything that is created naturally in your body (hormones, creatine, enzymes, etc.,) may often decrease or stop that natural production. So, if your body is producing a normal amount of testosterone and you arbitrarily increase that dosage, you body could actually lower the amount it makes on its own. So, unless you're tested and find out that you have a deficiency in producing important substances, don't start taking supplements.
Weight training, cardio training, an effective nutritional regime with a youthful and healthful attitude toward life is just what the doctor ordered. Your swimming will get faster and you'll probably be happier. Good luck, Coach T.
Everyone reading this thread should develop a comprehensive strength gaining program. One of the most important elements to a resistance training program is to create one that develops all the major muscle groups in a symmetrical manner. This means that you should strengthen muscles groups responsible for pushing and pulling or opposite muscle groups often called tagonist and antagonist groups. Heavy weights or repetitions of 8 to 12 to failure will maintain or increase size while higher repetitions to failure increases shape or tone (you need both).
It's important for people to know that increasing or supplementing the amount of anything that is created naturally in your body (hormones, creatine, enzymes, etc.,) may often decrease or stop that natural production. So, if your body is producing a normal amount of testosterone and you arbitrarily increase that dosage, you body could actually lower the amount it makes on its own. So, unless you're tested and find out that you have a deficiency in producing important substances, don't start taking supplements.
Weight training, cardio training, an effective nutritional regime with a youthful and healthful attitude toward life is just what the doctor ordered. Your swimming will get faster and you'll probably be happier. Good luck, Coach T.
