LAND-BASED STRENGTH AND CONDITIONING
FOR SWIMMING
CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA
C
ompetitive swimming is comprised of four strokes:
the freestyle, backstroke, breaststroke, and butterfly.
Depending on the competition level of the individual, the
sport of swimming can be a year-round commitment and require
a very demanding training schedule. Incorporating land-based
strength and conditioning into a training regimen can give the
athlete a competitive edge, especially in a sport where a 100th
of a second could determine the outcome of a race. Full-body
strength and power exercises should be included when designing
a program to reduce the risk of injury for the shoulder complex,
knee joint, and hip adductors (1,2). Due to year-round swim meets
for club and high school swimmers, implementing a periodized
strength and conditioning program may be difficult. Proper
rest, recovery, tapering, and peaking should be included when
developing programs around swim meets, especially for those
individuals competing for state, regional, and national cut times.
The strength and conditioning professional can better achieve
these goals by developing a relationship with the swim coach so
the athletes are training at the same intensities, tapering at the
same time, and peaking before major competitions.
When designing a program, three phases of the swim should be
examined for strength and conditioning exercise considerations:
the start (the dive from starting blocks or side of the pool),
the swim, and the turn (the reverse of direction upon reaching
the wall, several different styles can be used depending on the
swimming stroke). The percentages for each variable will change
depending on the distance of the swim, for example, the 50-m
freestyle race is approximately 20% for the start, 30% for the turn,
and 50% for the swim (based on required exertion not time) (2).
When training for overall fitness and performance, a thorough well
developed program that covers all of the major muscles should
be incorporated (Table 1 and 2). As with every sport, there are
sport-specific exercises or movements the athlete should perform
in order to mimic the specific event or activity they are trying to
improve.
Studies have shown that adding plyometric training and focusing
on triple extension at the hip, knee, and ankle could decrease
overall time (1,2). Box jumps, broad jumps, and scoop tosses
that include vertical tosses can be performed for overall power.
Additionally, these exercises can be adapted for specific training
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needs by using a modified horizontal scoop toss that simulates
exploding off the blocks (Figures 1, 2, and 3).
The anchored barbell squat press exercise is performed by
squatting and exploding through a triple extension movement with
the hips, knees, and ankles and finishes with an upper body press
using the chest, shoulders, and triceps (Figures 4, 5, and 6). This
can help with improving times off the blocks and decreasing turn
times during the swim. Additionally, a donkey kick exercise using a
medicine ball is a sport-specific movement that may help improve
strength and power at the turn during the race (Figures 7 and 8).
Due to a higher occurrence of shoulder injuries in swimmers
(approximately 47 – 80%), incorporating shoulder-specific
exercises like alternating dumbbell front raise movements may
help to reduce the occurrence of those injuries (Figures 9 and
10) (2). Additionally, swimmers could benefit from rotator cuff
strengthening exercises such as planks or stability ball walkouts in
their training programs to reduce the instance of shoulder injuries
(3). The core should also be trained in all directions and planes of
movement since a strong and stable core will allow the swimmer
to produce powerful pulls and kicks for longer periods of time (2).
The around the world exercises challenge the core in the sagittal
and transverse planes. They use a medicine ball and a partner to
catch passes from the front, both sides, and behind the athlete
(Figures 11, 12, and 13). Standing medicine ball rotations are an
example of core rotational movements that can be performed
without a partner (Figures 14, 15, and 16).
Strength and conditioning professionals should take advantage
of the times during the year when intensity and volume can be
increased so that gains can be made prior to tapering before a
major event. As with any strength and conditioning programs,
athletes should be monitored closely as to avoid overtraining
during a competitive season. The workouts in Tables 1 and 2 are
examples of higher intensity and higher volume routines. The
sample workouts in Tables 1 and 2 can be used as part of an offseason program for swimmers or can be modified by decreasing
intensity or volume when tapering for a competition.
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