I've been out of the water for a month, and out of the weight room for 3 months. This was a planned break after a long season. I just got back in the pool last week and things feel about how they should given the circumstances.
My question is; Would jumping back into weights at the same time I'm getting back in the pool be safe? By safe, I mean with respect to reducing the risk of tendonitis/shoulder/etc problems? Should I wait a few weeks to acclimate to the pool before starting a weight routine?
A little about the weights I intend to do. I'm happy with the Lezak weight program for sprinters and am going to do a second time. This program does do a month of endurance lifting prior to any strength or speedwork, so I'm not going to be lifting like gangbusters right off the bat.
I did have shoulder and elbow tendonitis problems before the planned break, but they were not serious and these injuries have not surfaced yet in the pool. I am currently pretty tight from this last week, but not uncomfortable.
I really don't know the accepted thinking on this except for my college experience (i.e everything at once, you sissy), so any thoughts/ opinions are appreciated now that I am older and more wary of injury :cane:.
My question is; Would jumping back into weights at the same time I'm getting back in the pool be safe? By safe, I mean with respect to reducing the risk of tendonitis/shoulder/etc problems?
If you add the shoulder rehab exercises published in the coaches section of the usa swimming website along with the other strength work, it would help reduce the risk of injuries.
Thanks for the advice. I just googled dynamic stretching and I'll give it a try in addition to the RC stuff. I'm doing static stretching now, but I realize now that I'm stretching to loosen up more than to increase range of motion, and it seems that dynamic stretching would be better for loosening up?
I like the idea of going a bit lighter (or alternatively, fewer days/same weight?) for this cycle. I may try that as well and see where I am at the end compared to last cycle. Spreadsheet dorkdom, here I come.
Starting with the endurance phase, you should be fine. If you are going to get two full cycles in before you next target meet, maybe go lighter than you normally would with this phase. You are coming off a rather short break and you were in top shape before hand, so it won't take long to adjust, it will just feel like a long time.
You might want to look into form rollers, tennis balls, dynamic stretching or yoga to help you stay loose while you adjust to regular workouts again.
Thanks for starting this thread. I am also looking to start lifting to supplement my swimming, but I still feel like I am "getting back into shape" mode. Where do I start? What are some good programs? I feel strong, but I know that lifting will make me a faster swimmer.
I'm doing static stretching now, but I realize now that I'm stretching to loosen up more than to increase range of motion, and it seems that dynamic stretching would be better for loosening up?
I like the idea of going a bit lighter (or alternatively, fewer days/same weight?) for this cycle. I may try that as well and see where I am at the end compared to last cycle. Spreadsheet dorkdom, here I come.
That is the theory. I have a routine that isn't really dynamic, but isn't really static, and since I have been doing it, I have had fewer problems and the problems have had shorter durations. So I wouldn't say dump your favorite statics.
I think your spreadsheet dorkdom works very well.
The Lezak plan does seem very time consuming b/c there are so many exercises.
But it doesn't take that long because you are supersetting (doing 2 exercises back to back without resting).
It took me about an hour, although I don't have access to all of the machines on his list. I still did 12 different exercises, but I substituted the stuff I couldn't do with core work that takes a bit longer with the extra reps. So I'm not doing the plan in exacting detail, but I'm applying the supersets, the periodization, and the exercises I have access to.
I just did my first routine of this cycle, and I've cut down to 10 exercises- it took me about 50min. I'm also doing 1 warmup round and 2 full rounds for this cycle (i.e 1 warmup and 2x12 reps instead of 3x12 reps). I've also shortened the whole cycle by a number of weeks to coincide with our GMU Sprint meet in October. I just removed one week from each period except for the middle sprint lifting period where I removed two weeks. I'll plan on starting the full routine again in Dec.
I've attached a screengrab of the spreadsheet I created to track my progress. As you can see, I like color-coding.
It took me about an hour, although I don't have access to all of the machines on his list. I still did 12 different exercises, but I substituted the stuff I couldn't do with core work that takes a bit longer with the extra reps. So I'm not doing the plan in exacting detail, but I'm applying the supersets, the periodization, and the exercises I have access to.
I just did my first routine of this cycle, and I've cut down to 10 exercises- it took me about 50min. I'm also doing 1 warmup round and 2 full rounds for this cycle (i.e 1 warmup and 2x12 reps instead of 3x12 reps). I've also shortened the whole cycle by a number of weeks to coincide with our GMU Sprint meet in October. I just removed one week from each period except for the middle sprint lifting period where I removed two weeks. I'll plan on starting the full routine again in Dec.
I've attached a screengrab of the spreadsheet I created to track my progress. As you can see, I like color-coding.
Very nice chart! It looks more manageable charted. What are "ups and downs"?
Q, Now weren't you the one that told me that you just needed to make sure to get in one pushing exercise, one pulling exercise, one back, and one legs each session? Jazz does much of what Lezak does (except for the endurance phase), but doesn't periodize. Instead, he theorizes that you can/should mix strength and speed lifting throughout the season.
Thanks Q, I may browse that myself!
I've been pretty darn hard core about sticking with the ADD lifting plan. :D
The Lezak plan does seem very time consuming b/c there are so many exercises.
Doh! Busted!
I meant to define the ADD lifting for Katie. The ADD lifting means you do different things each workout, versus a planned workout, where you are doing the same things each workout.
I have no idea how people figure out what to do if they follow the ADD non-plan.
Strong lifts has lots of good lifting information. Mehdi does a good job of find videos of people doing correct technique on youtube. There is a lot of bad technique on youtube, so be careful. Any video by Mark Rippetoe are good. He literally wrote the book on proper lifting technique.
LOL- I'm sure there' a proper term for "ups and downs," but I don't know it. I used to do them in the shallow end of the pool. It's when you stand and clasp your hands behind your neck, stagger your feet- one 2ft in front of the other and bend your knees at 90 degrees. The you just jump and alternate which leg is forward. It's much harder without water, but I suppose it's along the lines of plyometrics.
I cut out leg and calf presses and added this single exercise. It's just an experiment- leg and calf presses just seem un-plyometric compared to what I asume they are supposed to prepare you for (starts/turns). Do you do anything to help w/starts/turns on dryland?
