I swim 3 - 4 times a week and also strength train a few times weekly.
In the past I did a lot of heavy lifting but it was hard to combine it with good swim workouts because I was extremely fatigued the next day and my joints ached. I now do bodyweight exercises, a little strand pulling and some kettlebell training.
I would like to hear how other members are strength training in order to get new ideas. If it matters, I am a 55 year old male.
I do 5 sets of 5 reps of squat, a back (pull) and a chest/shoulders (push), plus warm up sets. I increase weight each workout and when I fail, I reset to 80%.
Like you, I had joint pain from lifting, so I made sure my technique was correct. This resulted in changes to my squat, bench and should press technique and my joints have been much better.
The 5x5 system is my preferred system as well. I do two lighter (warm up) sets then three working sets. How do you employ the 5x5?
During the last 8 months I have concentrated mostly on weight training but now I want to shift my emphasis a bit. I trained three times a week but now I will go back to an abbreviated program twice a week. This is my template:
Day 1:
Sumo DL
Weighted Dip
BB Shrug
Day 2:
Squat
Weighted Pushup
db Row
I usually employ single progression. If I don't make the target weight I simply try again next week. This rarely happens due to the fact that I microload i.e. add a very small amount of weight each week (1/2kg.-1kg. depending on the exercise). I find that over time this is an extremely effective system. Sorry, I cannot bare the thought of dropping weight (except on a planned back off week).
I know my technique is good because it has been critiqued by experts. Also, I have been lifting for many years.
I do 5 sets of 5 reps of squat, a back (pull) and a chest/shoulders (push), plus warm up sets. I increase weight each workout and when I fail, I reset to 80%.
Like you, I had joint pain from lifting, so I made sure my technique was correct. This resulted in changes to my squat, bench and should press technique and my joints have been much better.
The 5x5 system is my preferred system as well. I do two lighter (warm up) sets then three working sets. How do you employ the 5x5?
During the last 8 months I have concentrated mostly on weight training but now I want to shift my emphasis a bit. I trained three times a week but now I will go back to an abbreviated program twice a week. This is my template:
Day 1:
Sumo DL
Weighted Dip
BB Shrug
Day 2:
Squat
Weighted Pushup
db Row
I usually employ single progression. If I don't make the target weight I simply try again next week. This rarely happens due to the fact that I microload i.e. add a very small amount of weight each week (1/2kg.-1kg. depending on the exercise). I find that over time this is an extremely effective system. Sorry, I cannot bare the thought of dropping weight (except on a planned back off week).
I know my technique is good because it has been critiqued by experts. Also, I have been lifting for many years.
