Cross-Training for Swimmers

Last Updated on March 19, 2024 by admin

**Cross-training is usually performed to develop a swimmer’s strength and power, improve their fitness and increase their flexibility.**

In this article, we’ll provide advice, hacks and tips on the benefits of cross-training for swimmers.

What is cross-training?

Cross-training is any type of training outside of the pool, that compliments a swimmer’s training programme.

Cross-training is usually performed to develop a swimmer’s strength and power, improve their fitness and increase their flexibility.
Please note, that although cross-training plays an important part in a swimmer’s training programme, it shouldn’t take the place of a swimming training session.

What are the benefits of cross-training?

Strength

One of the major benefits of cross-training is the ability to develop a swimmer’s strength.

As a swimmer gets stronger, they can generate greater propulsion for longer via their arms and legs, which in turn facilitates more speed in the water.
Adding to a swimmer’s strength also makes them less vulnerable to injury

Power

Cross-training can help develop a swimmer’s explosive power, which is so important during starts, turns, and breakouts.

Developing explosive power is also very important for sprinters.

Fitness

Cross-training can help develop a swimmer’s fitness, endurance and aerobic capacity.

This is a key attribute for all competitive swimmers in general and can be particularly beneficial to middle-distance and long-distance swimmers.

Flexibility

Cross-training can also develop a swimmer’s flexibility.

Flexibility is an often-overlooked key swimming attribute, which enables the swimmer to perform a greater range of movement.
This is particularly useful during the rotation of the shoulders and hips while performing the freestyle and backstroke strokes.
This enables the swimmer to increase their stroke rate and their maximum distance per stroke.
A greater range of movement is also very useful when performing turns.

Cross-training for younger swimmers

**Younger swimmers can benefit from getting involved in other sports.**

Apart from the usual cross-training benefits of developing their strength, improving their aerobic capacity and increasing their flexibility, sports such as running, football and tennis help increase their bone density.

Types of cross-training for swimmers

There are many types of cross-training which can benefit a swimmer’s performance.

Listed below are some of our favourites.

Land/dry-land training

Swimming benefits: strength, flexibility and endurance

Land/dry-land training is one of the most basic and one of the most effective forms of cross-training for swimmers.
It enables them to easily target specific muscle groups to develop.
Land/dry-land training encompasses so many different forms of exercise, including body-weight exercises, stretching and circuit training.
These are especially useful for introducing younger swimmers to cross-training.
As the swimmer matures and develops their strength, equipment such as resistance bands can be added to their land/dry-land training programme.
Only when swimmers become older, post-puberty, should they be encouraged to perform weight training.

Weight training

Swimming benefits: strength and power

Weight training is the most common form of cross-training swimmers use when they want to increase their strength and power.

Please note: Weight training should only be performed with care.

Swimmers should ensure that they only perform weight training with the correct technique, as poor weight training techniques could lead to injury.
They should also ensure that before weight training they warm up correctly.
Swimmers should only start weight training at the ages of 14 to 15, ideally with a qualified coach or instructor.

Focus on the main swimming muscles

**A swimmer should focus on developing the five main swimming muscle groups.**

A swimmer’s land/dryland and weight training programmes should focus on developing the five main muscle groups used during swimming, which are listed below.

Latissimus dorsi (Lats)

The latissimus dorsi muscles (‘lats’) are those muscles in the middle of the swimmer’s back.

Their major swimming function is to enable the swimmer to pull effectively during the front end of the arm stroke, from the hand entry until it is level with their chest.

Lats development exercises

The most common and one of the most effective exercises to build a swimmer’s lats are pull-ups.

Swimmers should perform pull-ups using a bar that is high enough for them to reach with their feet off the floor.
They then grasp the bar with both hands and pull themselves up, until their chin is above the level of the bar.

Triceps muscles (‘Tri’)

The triceps muscles (‘tri’) are the muscles in the back part of the swimmer’s upper arm, opposite their bicep.

Their major swimming function is to enable the swimmer to finish their pull during the freestyle stroke, backstroke, and butterfly, allowing the swimmer to perform an effective push of the hands and arms from the chest to the hips.

Tri development exercises

There are several effective tri-development exercises.

One of the best bodyweight exercises is an arm dip using a chair, as support as they lower themselves toward the floor.
The swimmer grasps the front corners of the chair, one in each hand, behind them.
They then position themselves so that their arms are vertical and straight.
The swimmer then proceeds to perform a series of dips, by bending their elbows, at a ninety-degree angle
They should lower their body until they are almost touching the floor with their buttocks.
The best weight training exercise is a seated dumbbell press.

Pectoral muscles (‘Pecs’)

The pectoral muscles (pecs) are the muscles in the swimmer’s chest.

They perform an important part in both freestyle and breaststroke, helping to provide a stable platform for swimmers to perform an effective stroke.

Pecs development exercises

There are several effective pecs development exercises.

One of the best bodyweight exercises is the standard press-up.
A great weight training exercise is the bench press.

Core muscles (‘abs’)

**A developed swimming core ensures the swimmer’s body is supported, stabilised and balanced**

The core muscles (abs) are the muscles in the swimmer’s abdomen.

They ensure the swimmer’s body is supported and stabilised, to help enable the swimmer’s body to be correctly aligned and to perform certain swimming drills and skills effectively.

Core development exercises

Swimmers should perform core development training exercises such as crunches and planks, as a regular part of their dryland/land training programme.

Quadriceps Muscles (‘Quads’)

The quadriceps (quads) are the group of muscles in the front upper part of the swimmer’s legs.

They provide power to a swimmer’s legs.
The quads perform an important function in the propulsion generated from the leg kick
They also perform an important function during the starts and turns.

Quads development exercises

There are several exercises for effectively developing a swimmer’s quadriceps.

These include lunges, squats, box jumps and jumping squats

Water polo

Swimming benefits: strength and fitness

Although water polo uses many of the same muscle groups as competitive swimming, it also has strength and fitness cross-training benefits.
Water polo develops a swimmer’s strength as it requires the swimmer to scull, tread water and stay above the surface of the pool during the game.

Football/soccer

Swimming benefits: aerobic capacity, strength and mobility

Football/soccer can be an effective multi-cross-trainer for swimmers. Not only does it develop cardiovascular fitness, but it can also develop a swimmer’s strength and mobility.

Running

Swimming benefits: aerobic capacity and endurance

Running can be an effective cross-trainer for developing a swimmer’s endurance and cardiovascular fitness, especially interval and hill running
Which can be particularly beneficial to middle-distance and long-distance swimmers.

Yoga

Swimming benefits: flexibility

Yoga is excellent for swimmers wishing to improve their flexibility and mobility.
It has the additional benefit of helping the swimmer relax.

Ankle flexibility

Although cross-training for swimmers can have many benefits.

Swimmers should be aware that cross-training activities such as football and running can reduce the flexibility in their ankles.
This could reduce the effectiveness of their leg kick when they return to the pool.
A series of regular ankle flexibility exercises should prevent this from occurring,

Cross-Training for Swimmers: Takeaways

Cross-training for swimmers is any type of training outside of the pool, that compliments a swimmer’s training programme.

Cross-training is usually performed to develop a swimmer’s strength and power, improve their fitness and increase their flexibility.
Please note, that although cross-training plays an important part in a swimmer’s training programme, it shouldn’t take the place of a swimming training session.

We have produced a series of related articles which you can view by clicking the links below Invisible training | Training on the go | Resistance training

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