Why swimmers need to train for power outside the water
Former Member
Bottom line is that we can improve our power more on land than we can just doing sprint sets and power racks in the water. Training for power in the water is essential for swimmers but should be complimented with a solid dryland/strength program.
Strength training does not have to include heavy lifting (in fact if you go to heavy, you move to slow and that is not ideal for increasing power output). Try simple bodywieght exercises such as squatting, lunging, pull - ups and of course a lot of core and rotational work. Once you master the basics you can progress to more explosive movements such as squat jumps, split jumps, and explosive pull - ups.
Of course there is much more to get into on this topic. It is just my opinion that to many swimmers and coaches use the "high rep to increase muscular endurance" philosophy in the weight room. Don't you think we get enough muscular endurance from all the volume we do in the pool?? I feel it is better to use our dryland time focusing on explosive movements, power is something that to many swimmers lack.
What are you thoughts out there?
Bottom line is that we can improve our power more on land than we can just doing sprint sets and power racks in the water. Training for power in the water is essential for swimmers but should be complimented with a solid dryland/strength program.
Strength training does not have to include heavy lifting (in fact if you go to heavy, you move to slow and that is not ideal for increasing power output). Try simple bodywieght exercises such as squatting, lunging, pull - ups and of course a lot of core and rotational work. Once you master the basics you can progress to more explosive movements such as squat jumps, split jumps, and explosive pull - ups.
Of course there is much more to get into on this topic. It is just my opinion that to many swimmers and coaches use the "high rep to increase muscular endurance" philosophy in the weight room. Don't you think we get enough muscular endurance from all the volume we do in the pool?? I feel it is better to use our dryland time focusing on explosive movements, power is something that to many swimmers lack.
What are you thoughts out there?
If I read this correctly, you are basically saying that explosive exercises are the only good way to gain power, because
-- heavy lifting with slow reps doesn't help swimming power, and
-- neither does high-rep light lifting to build "muscular endurance."
I disagree with both of these assertions. Increased strength will increase power, and the amount of resistance in even "light" lifting is far greater than you ever achieve in the water.
I realize that explosive exercises are all the latest rage; there is even a recent article on the USMS webpage touting the benefits of plyo workouts. I'm not going to knock them but I'm not going to do them either, for two reasons: risk of injuiry, and (more importantly) the fact that I just don't enjoy them.
Of course, I can also simply parrot back your own argument: as long as I do enough race-pace work off the blocks, using high-speed turns, I get plenty of "explosive-type" work in the water.
Bottom line is that we can improve our power more on land than we can just doing sprint sets and power racks in the water. Training for power in the water is essential for swimmers but should be complimented with a solid dryland/strength program.
Strength training does not have to include heavy lifting (in fact if you go to heavy, you move to slow and that is not ideal for increasing power output). Try simple bodywieght exercises such as squatting, lunging, pull - ups and of course a lot of core and rotational work. Once you master the basics you can progress to more explosive movements such as squat jumps, split jumps, and explosive pull - ups.
Of course there is much more to get into on this topic. It is just my opinion that to many swimmers and coaches use the "high rep to increase muscular endurance" philosophy in the weight room. Don't you think we get enough muscular endurance from all the volume we do in the pool?? I feel it is better to use our dryland time focusing on explosive movements, power is something that to many swimmers lack.
What are you thoughts out there?
If I read this correctly, you are basically saying that explosive exercises are the only good way to gain power, because
-- heavy lifting with slow reps doesn't help swimming power, and
-- neither does high-rep light lifting to build "muscular endurance."
I disagree with both of these assertions. Increased strength will increase power, and the amount of resistance in even "light" lifting is far greater than you ever achieve in the water.
I realize that explosive exercises are all the latest rage; there is even a recent article on the USMS webpage touting the benefits of plyo workouts. I'm not going to knock them but I'm not going to do them either, for two reasons: risk of injuiry, and (more importantly) the fact that I just don't enjoy them.
Of course, I can also simply parrot back your own argument: as long as I do enough race-pace work off the blocks, using high-speed turns, I get plenty of "explosive-type" work in the water.
