Strength training for swimmers

The need for strength training to improve swimming performance has been more than demonstrated.

El swimming training It is not understood today without extra time dedicated to gym. Well it is more than proven the need for strength training for improving swimming performance.

Today we bring you several options so that your work out of the water is reflected in each stroke.

Advancing in the water arises as a consequence of the interaction of the internal forces generated by the swimmer's musculature and the external forces of the environment in question, that is, the weight to be overcome, the resistance to displacement and the movement of the body (Navarro and Oca, 2010).

Therefore, in addition to good technical training, strength work is essential to be able to perform efficient technical gestures in each stroke and each kick.

Today we bring you two strength training sessions especially focused on swimmers that you can do in the gym if you have the possibility or at home with a simple rubber band:

 

GYM TRAINING

Sitting bird Press bench Low pulley row Barbell Half Squat

Triceps kick Pull-ups (with or without help) Press pallof on pulley Pulley glute

Source: Google Images

 

HOME TRAINING

elevación Side pectoral Rowing Squatting

Triceps kick Back Press pallof Gluteus medius

Source: Google images

Training according to level

To carry out this training we recommend that, depending on your level, you do it in the following way in the gym:

Initiation

(2 sessions / week). Intensity around 50% and between 12-15 repetitions per exercise. Total 3 rounds

Middle

(2-3 sessions / week) Intensity around 60% -70% and between 8-10 repetitions per exercise. Total 3-4 rounds

Advanced

(3 sessions / week). Intensity around 70-80% and between 8-10 repetitions per exercise. Total 4 rounds

For the exercises with rubber bands the progression will be different. Start with 10-12 reps and 2 rounds and work your way up to 20 reps and 4 rounds.

Another way to increase the intensity is with elastic bands of greater resistance

Laura García Cervantes
Laura García Cervantes.
Dra. Science of Physical Activity and Sport

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