Strength Training and Fitness Swimming

RE: Strength Training and Fitness Swimming

Former Member — Tue, 18 May 2010 16:14:33 GMT

Swimming Anatomy and Conditioning for Swimming - do either or both offer strength training beyond weightlifting? I do not have access to a gym and am looking for exercises to do at home.

RE: Strength Training and Fitness Swimming

Ahelee Sue Osborn — Tue, 18 May 2010 12:56:56 GMT

Swimming Anatomy and Conditioning for Swimming - do either or both offer strength training beyond weightlifting? I do not have access to a gym and am looking for exercises to do at home. You have access to a great resource right on your team Nicole! Find Dominic LiCavoli - he is a master in the dryland world. Hopefully he starts publishing some articles for masters swimming dry-land soon. Also start perusing Leslie Livingston's blog - "The FORTRESS". At CrossFit I am still getting through the basics: push-ups, pull-ups, air-squats, and sit-ups!

RE: Strength Training and Fitness Swimming

joshua — Tue, 18 May 2010 12:04:32 GMT

That post is a year old. Since then I have changed my strength training routine which is now more kbs. and bw centered and emphasizes strength - endurance (or what's now called cardio-strength by some). In answer to your question: post w/o is the time to stretch. The muscles are warm and supple and this is the time to work on flexibility. I also do static stretching. After about 10-12 seconds the stretch reflex relaxes so I do a stretch for 12 seconds then go out a little more and do another 12 second stretch and repeat a third time. I work primarily on my shoulders but also on my legs. My flexibility is definitely improving and I have a better feeling of wellness in my joints and muscles.

RE: Strength Training and Fitness Swimming

Former Member — Tue, 18 May 2010 11:45:59 GMT

Another great book is Complete Conditioning for Swimming. It was written by Scott Riewald and Dave Salo. Easy to read and understand, 100% for swimmers. They seem to focus on Masters swimming as well.

RE: Strength Training and Fitness Swimming

__steve__ — Tue, 18 May 2010 10:24:33 GMT

That's why it's called "heavy lifting". I was training powerlifting style. Did you stop having problems when you quit powerlifting? Esp if you do squats, that can really take it out of you.

RE: Strength Training and Fitness Swimming

Elaine Krugman — Tue, 18 May 2010 08:48:21 GMT

Warming down after a lifting session, I usually stretch a bit. And then go drink some chocolate milk for protein. For anyone looking for a good book on lifting for swimmers, I highly recommend Swimmers Anatomy. I and several others on here have it and really like it. I have used it for several weeks and have already noticed a difference in my appearance and strength. I have tapered off now due to Nationals, though. Hey Alison, do you mean, "Swimming Anatomy"? I have recommended that book on a couple of other threads. It was EXACTLY what I needed for my dryland workouts! :D

RE: Strength Training and Fitness Swimming

joshua — Tue, 18 May 2010 08:27:14 GMT

Perhaps you used too much weight, went too hard, or did something wrong. Weight lifting really shouldn't cause aches, especially in joints. I think muscle soreness should be all that results. That's why it's called "heavy lifting". I was training powerlifting style.

RE: Strength Training and Fitness Swimming

__steve__ — Tue, 18 May 2010 07:58:39 GMT

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. Perhaps you used too much weight, went too hard, or did something wrong. Weight lifting really shouldn't cause aches, especially in joints. I think muscle soreness should be all that results.

RE: Strength Training and Fitness Swimming

swimshark — Tue, 18 May 2010 07:24:40 GMT

RE: Strength Training and Fitness Swimming

Former Member — Tue, 18 May 2010 06:34:30 GMT

"Swimming Anatomy" has many exercises that do not require any eqt., as well as several more that only require hand weights, an exercise ball, or medicine ball. "Complete Conditioning for Swimming" also features exercises you can do on the deck. Some of them require bands. I have both books, find them both quite useful.

RE: Strength Training and Fitness Swimming

swimshark — Tue, 18 May 2010 05:48:37 GMT

Lack of sleep? You better rest up over these next few nights! :bed: :D You're right about Swimming Anatomy. So many of those exercises can be done at home easily. I really like how the diagrams show exactly which muscles are getting worked with each exercise, too. What I like most about the book is being able to target specific strokes. I zero in on the exercises for breaststroke, but plan on expanding that after Nationals. Tomorrow night I will be sleeping in a house without a toddler. I will get plenty of sleep :) And I agree about the diagrams in the book and the way they tell you what stroke they are good for. A lot of the exercises are things my team does dry land in the afternoons but I don't go then and when I'm at home, I forget what to do. This book is like having my coach there at home with me.

RE: Strength Training and Fitness Swimming

Elaine Krugman — Tue, 18 May 2010 05:47:07 GMT

Yes. Called lack of sleep. hee-hee. Swimming Anatomy is good to do with hand weights, exercise ball, medicine ball and stretch bands at home. I do it all at home with just what I've had at home for years. Lack of sleep? You better rest up over these next few nights! :bed: :D You're right about Swimming Anatomy. So many of those exercises can be done at home easily. I really like how the diagrams show exactly which muscles are getting worked with each exercise, too. What I like most about the book is being able to target specific strokes. I zero in on the exercises for breaststroke, but plan on expanding that after Nationals.

RE: Strength Training and Fitness Swimming

swimshark — Tue, 18 May 2010 02:53:11 GMT

Hey Alison, do you mean, "Swimming Anatomy"? I have recommended that book on a couple of other threads. It was EXACTLY what I needed for my dryland workouts! :D Yes. Called lack of sleep. hee-hee. Swimming Anatomy is good to do with hand weights, exercise ball, medicine ball and stretch bands at home. I do it all at home with just what I've had at home for years.

RE: Strength Training and Fitness Swimming

Elaine Krugman — Tue, 18 May 2010 02:23:21 GMT

Swimming Anatomy and Conditioning for Swimming - do either or both offer strength training beyond weightlifting? I do not have access to a gym and am looking for exercises to do at home. "Swimming Anatomy" has many exercises that do not require any eqt., as well as several more that only require hand weights, an exercise ball, or medicine ball.

RE: Strength Training and Fitness Swimming

Elaine Krugman — Mon, 17 May 2010 05:02:40 GMT

This thread appears to be the closest match to my query, which is: How does one "warm down" (or is that "cool down") from a weight training session? Given that getting to the pool is not something I can do after every weight training session, what else can I do for a good warm down? Stretch! Be careful not to bounce when you stretch, because it can cause injury. Stretch to the point before pain and hold it. The experts differ as to how long, but I usually hold a stretch for 30 seconds.

RE: Strength Training and Fitness Swimming

Karl_S — Mon, 17 May 2010 04:42:05 GMT

This thread appears to be the closest match to my query, which is: How does one "warm down" (or is that "cool down") from a weight training session? A little more context: I typically lift 1 or 2x per week, light weights, lots of reps. I do a circuit of 3 or 4 different exercises. As a "warm up" I typically do my first set of each exercise with about 75% of the weight that I use on subsequent sets, and drop to about 75% for the last set as a "warm down". The warm up part seems ok, but the warm down isn't very satisfactory. Yesterday I lifted in the am, then in the afternoon did an ez 1400 yards in the pool with my family. Maybe it is just a coincidence, but I am much less stiff today than I usually am the day after lifting. Given that getting to the pool is not something I can do after every weight training session, what else can I do for a good warm down?

RE: Strength Training and Fitness Swimming

Former Member — Sat, 16 May 2009 12:21:27 GMT

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? 5x5 are my working sets, and any warm up sets are additional for me. So for squats, I do some body weight squats to loosen up, 5x45, 3x135, 2x225 and then start my working weight. I used to do 5x45, 3x60%, 2x80%, but tried this new way when I was being too lazy to do the math, and liked it better. 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. I have not been able to consistently swim more than 3x/week, while lifting 3x/week. I think my problem is that there are only 3 team practices/week, and I am having trouble motivating myself to get up (4:30am ish) to go swim on my own, rather than it being an energy level problem. Of course, the more weight you are lifting, the more likely that there would be a energy level issue, so cutting back on weights sounds reasonable. This is my template: Day 1: Sumo DL Weighted Dip BB Shrug Day 2: Squat Weighted Pushup db Row I alternate bench/shoulder press and pull up/cords. I am not happy with the back part of my program at all, and am looking for something new. Maybe weighted pull ups and seated row would be better. My dumb bells only go up with 50lbs (hex), do DB rows are not a good option. 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). Just bought the microload weights last month, so now I can increase my weight by .5 lbs. I don't know how long I can maintain a progression with the microloading, but it should make a huge difference in my shoulder press over time. Resetting has worked really well for me over time, since the resets do not coincide. My squat will reset, and squatting will be easy for a couple weeks, which helps the back half of my workout considerably. It sucks to fail, but it is very nice psychologically to lift right after the 80% reset, and know things are going to be easy for a couple weeks.

RE: Strength Training and Fitness Swimming

joshua — Sat, 16 May 2009 12:04:51 GMT

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.

RE: Strength Training and Fitness Swimming

tjrpatt — Fri, 15 May 2009 11:56:44 GMT

Well, right now, I lift once a week but since I am at the beginning stages of a steady lifting regiment, I am only doing 1 set of maybe about 18 reps. But, I am not doing heavily weights because I still have lots of fat to burn off. I will say that I did at least once a week from feb to my taper in april and I have notice about a 10 lb drop in my weight. When I was more sporadic with my lifting, the weight wasn't coming off as fast.

RE: Strength Training and Fitness Swimming

funkyfish — Fri, 15 May 2009 10:50:14 GMT

I'll swim roughly 4-6 times a week, averaging between 18k-22k weekly. I lift two times a week, and break the bodyparts as follows: back, shoulders, chest, legs, arms. This has me hitting each bodypart about once every 20 days or so. I've been fortunate to have avoided too many joint problems, but I need to be careful about my lower back. For me, lifting only twice a week allows me to lift and swim with good effort. I also feel that having a good amount of time to recover between weight sessions lets me stay strong. I'll be 41 this Fall. :banana:

RE: Strength Training and Fitness Swimming

Former Member — Fri, 15 May 2009 05:55:51 GMT

I swim at least MWF in the morning and lift MWF at night. 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%. Unless my swim workout is very kick intensive, I will have recovered enough to do the weight workout. Recently I have found it difficult to get up for Tues,Thurs or weekend swim workouts, but I don't know if that is weights, time (I swim from 4:45-6am typically), or laziness. I am leaning toward laziness. 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.

RE: Strength Training and Fitness Swimming

Speedo — Fri, 15 May 2009 02:50:08 GMT

I increase weight each workout and when I fail, I reset to 80%. Probably a common method(?), but since I don't know a whole lot about weights, I'm going to glean this nugget- thanks Q!