Last Updated on November 27, 2022 by admin
In this article, we’ll provide advice, hacks and tips as an introduction to the benefits of swimming strength training.
The benefits of swimming strength training
Many competitive swimmers use dryland/land strength training.
- This is to gain additional benefits beyond those which can be achieved by training in the water alone.
- These include increased power, strength, endurance, speed, flexibility and coordination.
- Swimming strength training can also help increase a swimmer’s range of movement and make them more flexible.
- It can help correct muscle imbalances cause by poor stroke technique or overuse.
- The combination of increased flexibility and balanced muscle groups can lower the risk of injury.
The importance of swimming strength
When swimming, a swimmer applies force predominantly from their limbs, to produce propulsion.
- This helps to move them through the water.
- It also helps them overcome the resistance caused by the drag* created by the water.
- Producing more force and propulsion is a key attribute to swimming faster.
- They also need to maintain a high level of the stroke’s force and propulsion for a given period (velocity).
- For a swimmer to apply the optimum force, propulsion and velocity, it should be performed with an effective stroke technique.
- Swimmers also require explosive power while performing their starts and turns.
*Drag: The resistance caused by the water on any object trying to pass through it or on it. This is increased by poor stroke technique or poor streamlining.
Types of swimming strength
Competitive swimming predominantly requires three main types of strength.
- These often affect different phases of a race.
- These are often referred to as,
Peak Power
Peak power is the ability to produce maximum explosive force.
- For example, a swimmer diving off the block at the start of a race.
Maximal Strength
Maximal strength is the ability to apply considerable propulsion for a given time.
- For example, a freestyle sprinter.
Strength Endurance
Strength endurance is the ability to sustain propulsion for a given time.
- For example, a distance freestyle swimmer.
It’s important to remember that each type of strength is interdependent on the other.
- For example, it would be difficult for a swimmer to achieve peak power without having first developed high levels of maximal strength.
- Just as it would be difficult for them to achieve maximal strength without having developed high levels of strength endurance.
- Therefore, swimmers should develop all-around strength and not focus on one type of strength development training.
The main swimming muscle groups
To optimise swimming strength training it’s important that swimmers focus on developing the main swimming muscle groups. These are,
- The latissimus dorsi muscles (‘lats’): The muscles in the middle of the swimmer’s back.
- The triceps muscles (‘tri’): The muscles in the back part of the swimmer’s upper arm, opposite their bicep.
- The pectoral muscles (pecs): The muscles in the swimmer’s chest.
- The core muscles (‘abs’): The muscles in the swimmer’s abdomen.
- The quadriceps (‘quads’): The group of muscles in the front upper part of the swimmer’s legs.
Related article on the major muscles used during specific strokes
We have produced a series of related articles on the major muscles used during specific strokes. Which you can view by clicking this link: the major muscles used during backstroke | the major muscles used during breaststroke | the major muscles used during butterfly | the major muscles used during freestyle.
Types of swimming strength training
For a swimmer to achieve optimum swimming performance they should develop all-round strength in all of their main swimming muscle groups.
- There are a variety of training methods that can help a swimmer develop their all-around strength. These include,
Bodyweight training
Bodyweight training are strength training exercises that use the swimmer’s own body weight to provide resistance.
- Many younger and inexperienced swimmers start to develop their swimming strength by using their own body weight.
- Bodyweight training often continues to play an important part in developing a swimmer’s strength throughout their swimming career.
- Bodyweight exercises include press/push-ups, planks and lunges.
Related article on bodyweight training for swimmers
We have produced a related article on bodyweight training for swimmers. You can view it by clicking this link: bodyweight training for swimmers
Resistance cord training
Resistance cord training is a series of strength training exercises that use resistance cords and/or resistance bands to provide resistance.
- As swimmers begin to develop, they are slowly introduced to greater resistance to their swimming strength training.
- This often takes the form of introducing resistance cords and/or resistance bands into their dryland/land training programme.
Related article on dryland training with swimming stretch cords
We have produced a related article on dryland training with swimming stretch cords. You can view it by clicking this link: dryland training with swimming stretch cords
Related article on Theraband exercises for swimmers
We have produced a related article on Theraband exercises for swimmers. You can view it by clicking this link: Theraband exercises for swimmers.
Weight training
Weight training is a generic term for strength training using either free weights, dumbbells or weight machines.
- As swimmers further develop and mature, they slowly begin to introduce greater resistance to their swimming strength training, via the use of weights.
- Before training with weights, swimmers should ensure that they warm up properly.
- During weight training, they should always focus on good weightlifting techniques.
- They shouldn’t attempt to lift weights with which they could struggle to perform the exercise correctly.
- Weight training exercises include bench presses, squats and deadlifts.
Related article on weight training for swimmers
We have produced a related article on weight training for swimmers. You can view it by clicking this link: Weight training for swimmers
Circuit training
Circuit training is a series of exercises performed in quick succession in a single session, to help develop a swimmer’s strength and strength endurance.
- This usually involves a series of between six and twelve different exercises, performed at high intensity with short rest intervals.
- Circuit training exercises include push-ups, star jumps and shuttle runs.
Related article on circuit training for swimmers
We have produced a related article on circuit training for swimmers. You can view it by clicking this link: Circuit training for swimmers
Cross-Training
Cross-training is any type of training outside of the pool, that compliments a swimmer’s dryland/land training programme.
- This is usually performed to develop a swimmer’s strength and power, improve their fitness and increase their flexibility.
- This can include activities such as, running, playing football/soccer or cycling.
Related article on Cross-Training for swimmers
We have produced a related article on cross-training for swimmers. You can view it by clicking this link: cross-training for swimmers.
Yoga
Many of the world’s top swimmers use yoga as a part of their dryland/land training programme.
- Yoga is a generic name for a variety of exercises developed in ancient India.
- It focuses on strength, balance, flexibility and breathing to boost physical and psychological well-being.
Related article on Yoga for swimmers
We have produced a related article on yoga for swimmers. You can view it by clicking this link: yoga for swimmers.
Swimming strength training tips
Swimmers should ideally train each of the main swimming muscle groups at least 2 to 3 times per week.
- They should divide their swimming strength training into upper-body and lower-body sessions.
- This will help to ensure that they develop all-around swimming strength and that they don’t overwork any particular muscle groups.
Seek advice from a qualified instructor
If a swimmer is unsure how to perform any strength training exercise, they should seek advice from a qualified instructor.
Medical advice
Before starting any form of exercise, we advise swimmers to consult with their healthcare professional if they’re concerned about an existing or potential medical condition.
Takeaways
Many senior competitive swimmers use dryland/land strength training.
- This is to gain additional benefits beyond those which can be achieved by training in the water alone.
- These include increased power, strength, endurance, speed, flexibility and coordination.
- Competitive swimming usually requires three main types of strength, which affects different phases of a race.
- These are often referred to as, peak power, maximal strength and strength endurance.
- It’s important to remember that each type of strength is interdependent on the other.
- It’s also important that swimmers focus on developing their main swimming muscle groups.
- For a swimmer to achieve optimum swimming performance they should develop all-round strength in their main swimming muscle groups.
- There are a variety of training methods which can help a swimmer can develop their strength.
Related article on plyometric exercises for swimmers
We have produced a related article on plyometric exercises for swimmers. You can view it by clicking this link: plyometric exercises for swimmers.
Swimming resource library
We have provided a swimming resource library.
- This contains links to all of our publications and blog articles.
- Now with an easy-to-use index.
- To access any article simply click on the attached page link: swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange. This is a competitive swimming Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water
For more information about joining this group please use the following link: The Competitive Swimming Exchange