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.
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.
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.
"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.
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.
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.
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.
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
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.
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.
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.
