I have 19 weeks until another meet (training for the 100s) and have been toying around with the idea of incorporating this weight training program into my routine. In addition I'll be swimming 20-30k a week.
It only takes about 30-40 minutes to do the lifts but I plan on adding additional core work/injury prevention. The main goal of the program is to build maximal strength. You increase the weight every workout or every other workout if it's feasible. I plan on doing it twice a week; a monday/thursday deal. The program is set up where u alternate workouts. Here is the program:
Workout A
Squats 3x5
Incline Bench Press 3x5
Hang Cleans 5x3
Decline Pushups 3xFailure
Core stability (iso holds)
External rotators
Workout B
Lunges w/barbell 3x5
Overhead Press or push press 3x5
Dead-lift 1x5
Pull-ups 3xFailure
Medicine ball circuit
external rotators
How does it look?
Parents
Former Member
Is your goal to get stronger, generally? Or to swim faster? If it's to get stronger in general, then I can't comment. But if it's to swim faster, you might want to incorporate more exercises that mimic swim motion. For example, there are lots of exercises you can do with pulley systems found on any Universal type machine that mimic freestyle and butterfly stroke, focusing on early vertical forearm, or strong finish, etc. I also do reps to generally strengthen rotator cuff and prevent injury. You can also use ankle straps on those pully machines to mimic flutter kick. I do three very hard weight workouts a week (I'm a sprinter), but every excercise I do has some direct application to my swimming strokes. I think it has helped! Good luck.
Is your goal to get stronger, generally? Or to swim faster? If it's to get stronger in general, then I can't comment. But if it's to swim faster, you might want to incorporate more exercises that mimic swim motion. For example, there are lots of exercises you can do with pulley systems found on any Universal type machine that mimic freestyle and butterfly stroke, focusing on early vertical forearm, or strong finish, etc. I also do reps to generally strengthen rotator cuff and prevent injury. You can also use ankle straps on those pully machines to mimic flutter kick. I do three very hard weight workouts a week (I'm a sprinter), but every excercise I do has some direct application to my swimming strokes. I think it has helped! Good luck.
