As I crawled back into the pool today fat and out of shape, I wondered: Don't sprinters need some minimal aerobic work? I see that Ande is doing none whatsoever and Paul advises not "fighting fat" in the pool. I do a lot of race pace training and cross training. But still, is just a little aerobic work called for? I can tell I don't need any for 50s, but my 100s could use a little something. I don't think I have the substantial swimming aerobic base that people like Ande have because I was out of the pool for so many years .. So I'm either taking my 100s out too slow for fear of dying or actually dying. Does aerobic work help counter this? Or do I need more lactate work such as doing 100s with huge amounts of rest?
All right, I'll do a deadlift. That looks safe enough. What weight?
Start light. Maybe just use the bar, or use one of those machines that has pulleys that you can pull up in a motion resembling what you would do with the bar.
To protect your low back you have to really set your abdominal muscles and hold them during the effort. Navel to spine, hard.
another interesting clip
www.flocasts.org/.../speakers.php
In this one they mention doing something aerobic nearly every day. This particular workout had a set of 3x(4x100), so a 1200 yard aerobic set.
All right, I'll do a deadlift. That looks safe enough. What weight?
Fort, I would start with just the standard long bar (45 pounds) or if your gym has one, the shorter straight bar (30 pounds?) and just get a feel for the movement. Check out www.exrx.net or look at the stumptuous site for details on what the movement should be. You should aim for 1 set of 10 reps for at least 3 sessions before you even THINK about adding any weight and keep the movement slow and controlled.
A key thing to remember is that the deadlift movement starts with the hips and then the knees, not the other way around. Another key is get your hips low while keeping your back straight. You almost want to drag the bar along your shins as you straighten.
Paul
because my knees are so bad
What does this have to do with it? Stabilization of the weight is a key component of deadlifting and maximizing the benefit. If your knees are that much of an issue, I would be willing to bet that you are doing one or more of these four things:
1) Not getting your hips low enough at the start of the lift
2) Initiating the movement with the knee joint and not the hips
3) Not keeping your low back straight
4) Rounding your shoulders
Paul
What does this have to do with it? Stabilization of the weight is a key component of deadlifting and maximizing the benefit. If your knees are that much of an issue, I would be willing to bet that you are doing one or more of these four things:
1) Not getting your hips low enough at the start of the lift
2) Initiating the movement with the knee joint and not the hips
3) Not keeping your low back straight
4) Rounding your shoulders
Paul
Actually just about everything...it was a patellular reattachment (jumpers knee if you will) and there is pain in any bending movement I do regardless...going heavy in squats just ain't going to happen anymore.
Perhaps this discussion is purely semantics, because many people say aerobic training, and what they really mean is pushing the thresholds for middle-distance speed.
Well, I've wondered about this myself. I do a lot more low level aerobic work than moderate to high level.
It does seem like the people I know that want to improve their sprinting need more weight training and drylands than aerobic work.
Also, continuing the drift, which is more important, weights or dryland? I have to say, I really prefer core work to weights.
Actually just about everything...it was a patellular reattachment (jumpers knee if you will) and there is pain in any bending movement I do regardless...going heavy in squats just ain't going to happen anymore.
Ouch,
I definately wasn't advocating going heavy but I still think that moving off the Smith would be a good idea. From a true kinesiological perspective, Smith machines are...well....not good as the can restrict the proper axis of movement and give a false feeling of strength. Just keep it light and slow and controlled. But do what works for ya, that's really what it comes down to.
Paul
That's precisely why I do 60-80 reps in the weight room using medium-light weight, all swimming specific exercises.
This is very, very impressive.
It's quite a challenge for me to do 1x40 or 1 minute on (which ends up being anywhere from 45 to 50 reps) w/ light-ish weight. I don't think I could do 80 reps lifting air! I would dare to compare 80 reps in weights (several exercises) to a major distance set in swimming. Distance weights. . .
I would think it could really help a 200 fly as I take about 80 to 88 strokes short course yards.
Point of reference -
when I was training more a few years ago:
50 free 25.84
100 free 57.63
this past year, swam about 1x week. Oh, and I hadn't been in the water since July, got back in about 5 weeks before state. Meaning I swam about 8 times...and no cross training.
50 free 25.97
100 free 56.74
the same holds true for my *** and fly....(training more a few years ago vs. this year)
50 *** 34.13 vs. 34.55
100 *** 1:14.95 vs. 1:14.86
50 fly 29.06 vs. 28.35
100 fly 1:06.32 vs. 1:06.72
I vote that sprinters do not need aerobic training. Back in college, when I was way faster, we did a lot of race speed and a lot of lactate sets.
Go sprinters, go!
