Weight training is necessary for top swimming performance. It also helps prevent injuries, according to Dave Salo in "Complete Conditioning for Swimming." Such training needs to focus on the movements that propel you through the water as you swim, such as the leg kick and arm pull, advises United Kingdom Athletics performance coach Brian Mac. As you strength train, you also need to imitate the speed of your swimming movement as much as possible.
Cable Rotational Front Pull
The cable rotational front pull mimics the pulling motion you make during the crawl stroke. Your hand will come diagonally across your body as it pulls down. You'll need a high pulley machine that has a simple handle grip. Kneel with one knee on the ground beside the pulley machine. Use the hand closest to it and grab the handle with your hand high. It should be slightly out to your side, Mac advises. Ensure that you have a straight back, your chin is tucked and your shoulders are wide before starting. Pull down and across your body. Keep a slight bend in your elbow as you pull. Use a rotational movement and keep going until your hand reaches the opposite hip. You'll feel the effort in your shoulder muscles. Return smoothly to the start position. Do sets of five to eight reps to build strength and sets of 12 to 15 to build endurance. This exercise builds your internal rotator cuff muscles.
Cable Rotational Back Pull
Use the cable rotational back pull to keep your shoulder strength balanced. Use a low pulley machine that has a simple hand grip. Stand beside the pulley machine and grab the handle with the hand farther from the machine. Keep your chin tucked, back straight and shoulders wide. Keep a slight bend in the elbow. Start with your hand by your inside hip, and rotate your arm up and out as you pull the handle up. It will move away from your body. At the end of the movement, your palm faces forward and the handle is high and out to the side. Return the handle smoothly. Do not use your core muscles to help with the movement, advises Mac. Do sets of five to eight reps to build strength and sets of 12 to 15 to build endurance. This trains your external shoulder muscles.
Breast Stroke
For your breast stroke, use a light weight and perform the swimming movement with your arms. You will be standing with feet shoulder width apart and holding a light weight. Keep your elbows at the height of your shoulders throughout the movement. Keep the movement controlled. Also look straight ahead with your head up, advises Netfit.
Medicine Ball Throw
Use the medicine ball single-arm overhead throw to develop power in your latissimus and pectoral muscles for the front crawl stroke. Use a small rubber ball that weighs 2kg to 4kg. You will be moving slowly during this exercise, and focusing on the shoulder muscles. Lie on your back with your knees slightly bent, which keeps the lower back comfortable. Hold the ball in one hand and put your arm up and behind your head. Keep your elbow slightly bent. Throw the ball over the knee opposite to your arm, so the right arm throws over the left knee, by pulling your arm up and down across your body. Avoid lifting your head or pulling up from your stomach when you throw. Use a partner to return the ball. Do eight to 12 reps with each arm.
Hip Extensions
Do hip extensions to improve your leg kick, advises Mac. Use a low pulley machine that has an ankle strap. Stand facing the machine and attach the strap to one leg. Balance on your free leg as you lift the leg in the strap from the floor. Hold the machine's frame to keep your upper body stable. Keep your back straight. Extend your leg backward to pull the cable back. Stop when you feel like you need to lean forward. Return the leg with controlled movement. Focus on your gluteal and hamstring muscles as you pull.
Hip Flexion
The hip flexion exercise will improve your kick as well, according to Mac. Use a low pulley machine, which you stand with your back to. Attach an ankle strap to one leg, and balance on the other leg. Keep your back straight. Kick your leg forward to pull the cable. You'll use your hip flexor muscles, which are at the top and front of your thigh. Continue the kick until you start to lean back or your leg is at an angle of 30 degrees. Return smoothly to the start position. Do 10 reps at a fast speed. Work up to 30 reps.
References
- "Complete Conditioning for Swimming"; Dave Salo; 2008
- Netfit: Swimming Exercises
- Brian Mac: Strength Training
Member Comments