I am tapering for my big meet 4/10-11 and I'm thinking about my next training cycle. Since my free and fly are already my stronger strokes, and I had a good time drop in breaststroke which I attribute largely to weight training concentrating on shoulders and chest, I'm wondering if there are specific lifts that would benefit backstroke, which is my weakest stroke by far, in fact my 50 *** was nearly as fast as my 50 back at my most recent meet. If I could improve my backstroke I might actually get a decent time in an IM event.
Add a drag suit/t-shirt to your backstroke practice
Invert yourself on a standard freestyle pull machine (provided the incline board is narrow enough to allow shoulder rotation)
I used to have an overhead eye-hook in my garage that I attached bungee cords to and pulled down from a standing position.
use the Phelpsian upright dolphin kick in deep water to improve your SDK off the wall (your body weight is all you need.)
Instead of worrying too much about upper body weights or swim specific weights, maybe focus on the core and leg work? Seems like some of the best backstrokers have strong core/legs, which really helps with rotation and turns. Perhaps do more kicking in practice as well.
Swim specific weights seems to be a subject of controversy.
Instead of worrying too much about upper body weights or swim specific weights, maybe focus on the core and leg work? Seems like some of the best backstrokers have strong core/legs, which really helps with rotation and turns. Perhaps do more kicking in practice as well.
Swim specific weights seems to be a subject of controversy.
I'd go with that - build the leg strength, squats and leg extensions, do lots of kick sets. I found the dreaded 25 underwater SDK sets helped me both in dealing with my turns and managing my oxygen and pain at the end of a 200 back.
Instead of worrying too much about upper body weights or swim specific weights, maybe focus on the core and leg work? Seems like some of the best backstrokers have strong core/legs, which really helps with rotation and turns. Perhaps do more kicking in practice as well.
I agree with this advice as well. Kick kick kick. The back is a less efficient position for pulling than the front, because of the extreme torso rotation and shoulder flexibility that are necessary to get the arm in anything like an optimal position. So the kick is more important in backstroke than in freestyle.
You could spend 30 min. twice a week lifting, or you could spend 30 min. twice a week doing a hard flutter kick set on your back, and I think the latter would pay off more than the former if you had to choose just one of those two options.
short legs and big calves ...
... and gills!
You can build leg strength by kicking with fins as well, if you are so inclined. Underwater shooters/SDKs really help your starts and turns, as David noted above.
I have been vaguely aware of drag suits for decades now, but have never actually seen anyone using one in a workout. So I sort of dismissed them as a gimmick. I'd be interested in hearing first-hand opinions though.
Seems like some of the best backstrokers have strong core/legs, which really helps with rotation and turns.
I think Fortress means that ideally, you want to have short legs and big calves.
I'm curious to hear some responses from speedy backstrokers (if some of the responders already are speedy backstrokers I apologize). What I remember from swimming backstroke as a high schooler was the incredible, searing/burning pain in my thighs by the end of the race. That, and the schnozz full of water.
So…given my previous experience, I'd probably suggest building the legs, at least in terms of lots of reps and endurance. But…I wasn't a very fast backstroker so maybe I was using my legs too much?
:bouncing:
