Last Updated on March 2, 2021 by admin
In this article, we will provide advice, hacks and tips as an introduction to weight training for swimmers.
The benefits of weight training for swimmers
Many competitive swimmers undertake regular weight training sessions.
- As a part of their land/dryland training programme.
- Using a combination of free weights, weight machines and other equipment.
- To gain additional benefits beyond those which can be achieved by training in the water alone.
- These include increasing strength, developing power and core muscle development.
- Allowing the swimmer to apply greater propulsive force to their stroke.
- Enabling them to swim faster and for longer.
Increasing strength
- Weight training is a popular and effective method of increasing a swimmer’s strength.
- It works on the principle of progressive overloading.
- Which involves the gradual increase of the resistance (weight) or volume of the training, to develop a swimmer’s strength.
- This creates tiny micro-tears in the swimmer’s muscle fibres.
- Which can result in muscle soreness after a strenuous weight training session.
- These micro-tears with the proper rest, usually repair themselves quickly.
- As a result of this process, over several regular weight training sessions, the swimmer’s muscles, adapt and become stronger.
Developing power
- Weight training to develop power requires the swimmer to perform the exercises, with speed and explosive intensity.
- This not only helps improve the effectiveness of their stroke but also the explosive power required during a start off the blocks or during a turn.
- Many swimmers perform plyometric exercises which require the swimmer to perform a series of intense, high-impact exercises at their maximum force, with short intervals.
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We have produced a related article on plyometric exercises for swimmers. Which you can view by clicking this link: plyometric exercises for swimmers.
- Plyometric exercises should only be performed by swimmers who are experienced in training with weights.
- It should also be performed under supervision or with an experienced training partner.
- There are many good weight training exercises directly targeting power and force exertion, some examples include- power cleans, sledge pushes, and deadlifts.
Core muscles development
A swimmer’s core is the muscles in their abdomen, hips and lower back.
- Many weight training exercises engage and develop the swimmer’s core.
- There are also specific weight training exercises that target the swimmer’s core.
- A developed core helps to ensure that the swimmer’s body is supported, stabilised and balanced.
- This enables their body position to be correctly aligned, helping them to reduce drag and perform many swimming drills and skills more effectively.
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We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core.
Injury prevention
One of the major benefits a balanced weight training programme can provide, is that swimmer’s become less susceptible to injury.
- Weight training helps to develop a swimmer’s muscle mass and strength.
- Stronger muscles are less prone to injury.
- This can be particularly the case when targeting swimming-specific muscles, such as the shoulders, upper arms and core.
Flexibility
Increased flexibility is an important attribute that can significantly reduce the risk of injury both in and out of the water.
- Regular flexibility exercises can also help to increase a swimmer’s range of motion and coordination.
- Many swimmers, therefore, incorporate 15 to 20 minutes of static stretching after their weight training sessions.
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Invisible training
The combination of swimming and dryland training can be tough on the swimmer’s body.
- To ensure that they continue to perform at their best, they should ensure that they allow their body to recover and repair correctly.
- Invisible training is a series of disciplines to help ensure that swimmers receive the correct levels of nutrition and hydration, in combination with rest, recovery, relaxation and sleep.
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Weight training for swimmers considerations
- Swimmers usually start weight training at around 14 to15 years old.
- However, each swimmer is unique, and they come in many different shapes and sizes.
- Some may also have specific weight training requirements.
- So before undertaking any weight training programme, we strongly advise that a swimmer should seek advice from their coach or a qualified weight training instructor.
- They will help to ensure that weight training goals are set and monitored.
- They should provide a progressive and balance weight training programme, that is designed and tailored to help meet the swimmer’s needs.
- Younger swimmers should start to develop their strength with bodyweight and cross-training.
- Bodyweight training includes exercises such as push-ups, squats, lunges and sit-ups.
- Cross-training includes activities such as running, water polo and yoga.
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- Swimmers should follow a structured weight training programme.
- All weight training sessions should be supervised by a qualified coach, an instructor or an experienced training partner.
- Swimmers should ensure that they conduct weight training sessions safely and responsibly at all times.
- Before the start of any weight training session, the swimmer should ensure that they have warmed-up correctly.
- They should ensure that they lift weights that are not too heavy and can be performed using the correct technique.
- Not only does this ensure that the swimmer gets the full benefit from the exercise, but it can also prevent injury.
- Weight training is designed to place strain on a swimmer’s muscles.
- Therefore, swimmers should not weight train when they are injured.
- They should also ensure that they have fully recovered from their injury before recommencing.
- Swimmer’s should guard against overtraining.
- This can result in excessive fatigue and even injury.
- We recommended that swimmers should only undertake weight training for a maximum of 3 times per week.
- They should allow a minimum of 48 hours between sessions, to enable their muscles enough time to recover and repair correctly.
- Last but certainly not least, weight training should not replace swimming training.
- Swimmers should understand that weight training is meant to supplement a swimmer’s water-based training and not to replace it.
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Takeaways
Many competitive swimmers undertake regular weight training sessions, as part of their land/dryland training programme.
- To gain additional benefits beyond those which can be achieved by training in the water alone.
- These include,
- Increasing strength
- Developing power
- Core muscles development
- Injury prevention
- Allowing the swimmer to apply greater propulsive force to their stroke.
- Enabling them to swim faster and for longer.
Swimming Publications
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- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- Which are now available in both Amazon Kindle and paperback formats.
- For information regarding our portfolio please follow our link: Swimming publications.
Swimming Resource Library
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- This contains links to all of our blog posts.
- These are subdivided by swimming category.
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training.
- To access any article simply click on the attached page link: swimming resource library.
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a 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.
- 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