Will strength training help my swimming?
Strength training will help you swim faster as well as for longer so the answer to this question is, "YES." Not only strength training through the shoulders and back but also focusing on flexibility. Strong, flexible shoulders as well as proper nutrition are the key components to becoming a swimmer that reaches the optimum level of performance.
- 10-15 repetitions of dynamic stretches for the following muscle groups: hamstring, calves, hip adductors (groin), and hip flexors (takes approximately 3 minutes)
- Hip bridges (10-15 repetitions)
- Prone Iso-Ab (Prone Plank) (30-60 seconds)
- Side Lying Iso-Ab (Side Lying Plank) (30-60 seconds)
- Single leg balance with reaching of non-stance leg (5 reps forward, 5 reps to the left and back, 5 reps to the right and back)
- Single leg squat (10-15 repetitions each leg)
- Multi-planar hop to balance (10-15 repetitions each leg)
- Squat jumps (10-15 repetitions)
- Ice skaters (10-15 repetitions)
- Sideways shuffling (15 yards both directions)
- High knee skipping (10-15 repetitions each leg)
- 45-deg run cutting (25 yards)
Performing these exercise 2-3 times per week as part of your exercise/training program can improve movement quality and help to decrease the risk of future non-contact ACL injury.
Absolutely! Strength training will help improve performance in any sport, competative or recreational. It is vital that the workouts focus on core strength, power, injury prevention and proper body mechanics. Winning and losing in swimming is decided by fractions of a second so minute improvements can make all the difference.
Strength training will produce the best performance related results when the workouts (commonly called dryland training) compliment the work being done in the pool. This means the dryland training needs to taper as the swimmer is approaching big meets. The workouts should definitely focus on exercises that keep the joints healthy by increasing range of motion and stabilization strength. It is also important to continuously work on body mechanics and posture.
I personally had a lot of success training high school swimmers using a circuit style program that involved body weight exercises, plyometrics, barbell complexes and unstable environments. As with any athlete, nutrition is paramount for performing optimally. Competitive swimmers burn a lot of calories so make sure you are replenishing the body with the proper amount of macronutrients to support the workouts!
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.