Could someone lead me to an article for swim (dryland) training?
My goals are to lose fat, tone some of my specific muscles and develop a stronger body core. Dont' want any ugly bulging muscles; just want a lean mean fighting machine. In case the workout age affects anytyhing, I'm 14.
I really need to gain some muscular endurance. 200y IM just kills me, no joke. I want to be able to finish the 200y IM feeling that I went at least 90% all the way and not be so drained after that one race. Also, with increased muscular endurance, I believe that it helps wiht breathing also, allowing longer held breaths due to oxygen/CO2 efficiency within the muslces.
Thanks!
Parents
Former Member
Originally posted by mattson
Ehh... gotta disagree with this one. I started weight training (as part of the swim season workout) as a freshman in high school, and it was at least one of the reasons why my times really dropped. (Then again, I've always been weak for my size. Swimming helps my endurance, but not so much muscle strength.)
You'll probably want to do endurance lifting, moderate-to-light weight, aiming for something like 12-15 reps. Or maybe lifting for 30 seconds, 30 seconds off. Matthias is right, that a heavy weight/few reps workout will increase the chance of injury.
You'll want to do a lot of stretching, before and after the exercise. (Beforehand, it's mostly a little warm-up, loosening up, don't overdo it.)
Do a search on the forums, there are a lot of threads (and suggestions) on dryland training. Jumping rope, push-ups, dips, stair jumping (good, but I hated it), sit-ups, etc.
We did weight training in early season when we were 14 as well. After the 2d week or so, we were in the pool full time and it was bye bye weights. As you say, though, it was light weight and high rep stuff with lots of stretching before and after to go with it.
The total gym may be great. How much does it cost? Asked like the parent I have become!!:p
Originally posted by mattson
Ehh... gotta disagree with this one. I started weight training (as part of the swim season workout) as a freshman in high school, and it was at least one of the reasons why my times really dropped. (Then again, I've always been weak for my size. Swimming helps my endurance, but not so much muscle strength.)
You'll probably want to do endurance lifting, moderate-to-light weight, aiming for something like 12-15 reps. Or maybe lifting for 30 seconds, 30 seconds off. Matthias is right, that a heavy weight/few reps workout will increase the chance of injury.
You'll want to do a lot of stretching, before and after the exercise. (Beforehand, it's mostly a little warm-up, loosening up, don't overdo it.)
Do a search on the forums, there are a lot of threads (and suggestions) on dryland training. Jumping rope, push-ups, dips, stair jumping (good, but I hated it), sit-ups, etc.
We did weight training in early season when we were 14 as well. After the 2d week or so, we were in the pool full time and it was bye bye weights. As you say, though, it was light weight and high rep stuff with lots of stretching before and after to go with it.
The total gym may be great. How much does it cost? Asked like the parent I have become!!:p
