Though my form still needs a lot of work, I am considering starting strength training in the near future, since I have read about how it can help swimming speed, form, etc.
However, I am still struggling with the idea of why strength training is needed. Lets assume that lifting a certain weight in a certain way improves a core muscle, which will help steady my posture (?).
Now assuming I don't weight lift, but instead try to hold the proper posture (high elbow, etc.) for a long period of time, and gradually increase the time I do that over weeks and months, won't those muscle(s) automatically improve?
It seems to me that intuitively the proper muscles would gradually get stronger in order to adjust to the frequent usage - that way the exact muscles I need would get stronger, instead of having to train a large array of muscles that have a relation to swimming.
What am I missing?
Since you asked for my routine:
My routine is pretty basic and based on simple principles and compromises with time -- I go two mornings a week and swim 4 mornings. I plan on doing some core specific workouts in the evenings with my kids (planks and side planks and stuff) but often I get really really sleepy around 7:30- 8 and can't do that.
The weights:
I aim for reps of 6 - 8 each set. I do 3 sets of every exercise. After I feel warmed up I try to do every set to failure -- it takes about an hour -- often I'll trim a few exercises off so I can get home in time to make the kids breakfast, then I make sure I do those missing exercises and trim others the next time. This is "best case scenario:"
No machines except for the lat pull, only free weights:
Back:
Wide grip lat pulls (or wide grip chins)
Narrow grip pull downs palms in while lying mostly flat (or dumbell rows)
straight arm press downs
incline back extension while holding medicine ball on head (I am sure there is a real name for that one but I am an amateur)
Chest:
incline dumbbell presses (30 degrees)
weighted dips (used to hold a dumbbell between my feet but I bought a dipping belt for $18 that I can hang plates off with)
Shoulders:
upright rows with barbell
lateral raises with dumbbells
bent over lateral raises
seated dumbbell press
seated bicep curls
occasionally I do some triceps extensions but it seems superfluous to me
I have left the legs alone for now but added ton o' kicking (for me) to my swimming days
My rule for the dumbbells is: If I can do 3 sets of 10 reps, the next time I go up 5 pounds. As an example, I started the incline press with 40# dumbbells and am now up to 70#. To me that's progress.
And yes (jim) I do get DOMS. I have come to love the DOMS I am now a Domsophillic -- I get it from swimming too. Without it I feel like I have wasted my time.
This is not meant as any type of advice or suggestion, merely a report of what I do.
Since you asked for my routine:
My routine is pretty basic and based on simple principles and compromises with time -- I go two mornings a week and swim 4 mornings. I plan on doing some core specific workouts in the evenings with my kids (planks and side planks and stuff) but often I get really really sleepy around 7:30- 8 and can't do that.
The weights:
I aim for reps of 6 - 8 each set. I do 3 sets of every exercise. After I feel warmed up I try to do every set to failure -- it takes about an hour -- often I'll trim a few exercises off so I can get home in time to make the kids breakfast, then I make sure I do those missing exercises and trim others the next time. This is "best case scenario:"
No machines except for the lat pull, only free weights:
Back:
Wide grip lat pulls (or wide grip chins)
Narrow grip pull downs palms in while lying mostly flat (or dumbell rows)
straight arm press downs
incline back extension while holding medicine ball on head (I am sure there is a real name for that one but I am an amateur)
Chest:
incline dumbbell presses (30 degrees)
weighted dips (used to hold a dumbbell between my feet but I bought a dipping belt for $18 that I can hang plates off with)
Shoulders:
upright rows with barbell
lateral raises with dumbbells
bent over lateral raises
seated dumbbell press
seated bicep curls
occasionally I do some triceps extensions but it seems superfluous to me
I have left the legs alone for now but added ton o' kicking (for me) to my swimming days
My rule for the dumbbells is: If I can do 3 sets of 10 reps, the next time I go up 5 pounds. As an example, I started the incline press with 40# dumbbells and am now up to 70#. To me that's progress.
And yes (jim) I do get DOMS. I have come to love the DOMS I am now a Domsophillic -- I get it from swimming too. Without it I feel like I have wasted my time.
This is not meant as any type of advice or suggestion, merely a report of what I do.
