Strength training techniques to improve swimming performance
Strength and power are important predictors of swim performance but how should they be developed to optimise performance? Some scientific studies have shown that traditional weight training can improve general muscle strength and power but may not actually improve swimming performance.
A study was undertaken by researchers at Ball State University in the United States to evaluate strength building programmes for swimmers.
10 highly trained male swimmers were used who continued their daily swimming training, which consisted of about 5600 metres performed in intervals.
Strength training for swimmers
Strength training was performed twice a week with the 10 swimmers split into two groups, which performed different resistance training techniques. They two groups were:
1. A weight assisted dip and pull up group designed to strengthen the triceps and latissimus dorsi (back) muscles, which are believed to produce the main effort during front crawl swimming.
Three sets of both the dips and pull ups were used with the subjects aiming to perform as many repetitions as possible for all sets.
2. Traditional weight training routines including lat pull downs, leg extensions, leg curls, bicep curls, tricep extensions and bent arm flys exercises with either free weights or machines.
Three sets of 8 to 12 repetitions were used with the resistance lifted increased over time.
Swimming only workouts
The six weeks of swimming and strength training were followed by six weeks of swimmming only workouts.
The study showed the following results:
- Over the 12 week period, there were no differences between the two groups in lean body mass or per cent body fat.
- The weight assisted dip and pull up group improved 22.9 metre front crawl sprint speed by 0.3 seconds, from 11.2 to 10.9 seconds, while the traditional people failed to improve.
- In a 365.8 metre front crawl time trial their was no difference between the two groups with times and stroke rates about the same.
- The dip and pull up group improved power output while exercising on a biokinetic swim bench at a swim speed of 2.66 metres per second (a biokinetic swim bench is a mechanical device that measures muscle power on dry land as a swimmer mimics typical swimming movements).
As swimming speed is correlated with upper body strength, it would appear that improving upper body strength should help athletes swim faster.
However, a key problem is that the gains in strength don't always 'transfer' from the gym into the water. In the Ball State study, dip and pull up swimmers roughly doubled the number of dips and pull-ups they could complete over a period of six weeks, and they also achieved more pronounced improvements in swim performance and power, compared to the traditionally trained athletes.
Importance of weighted dips and pull ups
It may be that weight assisted dips and pull ups are more like typical swimming motions, compared to typical strength training routines, and therefore might be better at improving actual swim performance.
Conveniently, dip and pull-up training devices are small enough to fit on pool decks, a real advantage for athletes who don't have access or time to use a real weight training facility.
Courtesy of PPonline.co.uk
References:
('Effects of Weight Assisted Dry-Land Strength Training on Swimming Performance,' Journal of Strength and Conditioning Research, vol. 8(4), pp. 209-213, 1994)
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