There is a core belief that resistance training falls into three types. These are not all inclusive and everyone's body responds differently but these are pretty good guidelines.
1) Strength training - 4-6 reps of 3 sets using 80-85% of 1RM (one rep max) using longer rest periods between sets. Goal is to maximize overall gains in muscle power and density while minimizing overall growth.
2) Hypertrophy - 6-8 reps, 3-4 sets using 65-75% of 1RM - using slightly shorter rest periods, goal is to maximize production of muscle fibers in the shortest possible time. main focus is to increase total muscle fiber size (hypertrophty).
3) Endurance training - 12-15 reps per set, 2-3 sets per exercise using 50-60% or 1RM with very little rest between sets. Goal here is to maximize stored energy (glycogen) in muscle fibers and to speed the body's response in eliminating fatigue toxins.
Paul, first of all, thank you for the long and educational message. I pretty much "wing it" in the weight room. In some ways, I feel like the training effects of my weight-lifting sessions act to stress me in the pool. (The exception is my core-exercise routine.) So when I stop doing weights during taper, I feel like a million bucks in the water, powerful and tireless (a bit of an exaggeration but taper is also about mental attitude, right?)
One thing that made me laugh: when I first started lifting, back in high school (long long ago), our coach drilled the 8-12 rep range as the optimal range...and it is missing from your chart! But that was, as I said, long ago.
I do have one question about your table. I know you gave all kinds of caveats and that this is a simplification -- maybe an oversimplification. And you clearly know much more about this than I do.
But I do have a hard time completely buying the fact that going from #1 to #2 can have such a stark effect, going from mostly adding strength to mostly adding bulk. There just doesn't seem to be such a huge difference (2 reps) between the two types of exercises.
Chris
magazine.stack.com/.../Auburn_Swimmings_Kick_Power.aspx
Auburn Swimming's Kick Power
Looking to pump up your kick power? Look no further than the top—Auburn University. Since 1990, the Tigers have compiled a sick resume, including six men’s and four women’s NCAA crowns and a combined 15 SEC titles.
Bryan Karkoska, strength and conditioning coach for both squads, explains how a strong kick will leave opponents in your wake. “Kick power is your main propulsion through the water,” he says. “When performing the backstroke and freestyle, it helps you keep your hips up and enables you to stay on top of the water. For the butterfly, fly stroke and underwater butterfly, the kick really helps you off the walls.”
To transform your kick into a high-octane motor, Karkoska prescribes dry-land training, particularly the Med Ball Kick and Seated Med Ball Kick. The Tigers perform both twice a week throughout the year. Complete 2 sets of 10 reps for each exercise, resting no longer than a minute.
Med Ball Kick
Stand with med ball between ankles
Have partner stand three feet in front of you
In one continuous movement, jump up and kick med ball towards partner’s chest
Karkoska’s Keys
1. Initiate the movement by jumping, not kicking.
2. The jump and kick should be an explosive, continuous movement.
3. Use your arms for balance.
4. Place enough tension on the med ball with your feet so that it doesn’t fall out on your jump, but is still easy to kick to partner.
Seated Med Ball Kick
Sit on ground with knees bent
Hold med ball between ankles with feet off ground
Extend arms to ground directly under shoulders, for stability
Kick ball forward to partner, who’s standing three feet away
Karkoska’s Keys
1. Keep your hip joint flexed, and explosively kick the med ball forward.
2. Keep your back straight throughout the movement, and don’t rock or use momentum for the kick.
3. Keep your core tight and hips in a set position. From there, just kick out with your legs.
I have the exact same experience. In USS meets I am significantly better in 100s compared to 200s and in masters it is probably the opposite.
Same here. I consider myself a pretty terrible sprinter, but if I look at the USA Swimming Power Points calculator my 50 is usually almost as good as my distance events.
It may have something to do with kids training ten times per week and I train five at best (with less time per session than them, too).
My daughter (13) told me today that a group of guys routinely refer to her as "man" at school.
I trust that you've seen the movie "Aliens"?
Hudson: "Hey Vasquez, have you ever been mistaken for a man?"
Vasquez: "No. Have you?"
Don't worry. Tell her that I was called a "man" and a "hoss" recently - and by the gals! When I passed one of the National gals on a set in practice, she said she thought I was a "man." Was also called, "You are such as hoss!" by one of the young gals when she asked what I did on my 100 fly. Is it possible to be :cane: and :roids: at the same time?! :lmao: What a combo!
BTW (back to the strong topic), my coach told me at the end of the meet that I had this weekend that I DO NOT need to do more or heavier weights. He said I was strong enough but that I need to learn how to swim LC. He went over race strategies and some technique issues for different events.
Well, you and I can take abuse. We're grown ups and a good ribbing is virtually mandatory. But middle school girls are very sensitive and she's only a size 1-2 for god's sake! I was in the grocery store the other day and browsed through one of the celebrity rags. They had a poll on which body type men liked best. Sporty and muscular were the lowest, with muscular at 2%. I told her to find a smart jock to date when she's older, although I liked Mattson's retort.
What was your coach's rationale on the strength training? Is it because you're focusing on longer distances? LC is hard!
Well, you and I can take abuse. We're grown ups and a good ribbing is almost mandatory. But middle school girls are very sensitive. I was in the grocery store the other day and browsed through one of the celebrity rags. They had a poll on which body type men liked best. Sporty and muscular were the lowest, with muscular at 2%. I told her to find a smart jock to date when she's older, although I liked Mattson's retort.
What was your coach's rationale on the strength training? Is it because you're focusing on longer distances? LC is hard!
You are so right on the sensitivity of young girls - middle and high school as well. Sad news on that poll! You set an excellent example for your daughter, so I think that's the best thing that you can do!
I believe his comment was based on how I split/ swam all my races this past weekend. We reviewed each race in detail. He knows I swim all the distances.
Basically, my splits showed I have plenty of power. Heck, I went out in a 31 in my 100 fly. My swims show that I'm not as familiar w/ LC as I am with short course. Makes sense as I swim SC for about 9 months out of every year! I swam best times in almost every event - 200 fly by 7 seconds - (tired and in a drag suit), so I'm gonna stick with whatever he tells me.
Anyhoo, I'm bulky enough and I figure that since I ignored my coaches' advice as a kid, I may as well follow it now for a change of pace.
I was in the grocery store the other day and browsed through one of the celebrity rags. They had a poll on which body type men liked best. Sporty and muscular were the lowest, with muscular at 2%.
Add in "brainy" and the % probably goes down by half. But that just goes to show that in dating as in all else, one should seek quality over quantity. I recall not understanding that principle at 13, when my quantity of interested suitors was zero; but it did prove true in the long term.
