Improving Your Swimming with Strength Training
This is the final part of a 3-article series on strength training your sport – how strength training can produce a better performance and recovery for sport.
This article looks at how to develop shoulder strength for swimming events, be they in the pool or in the ocean.
Shoulders typically are one of the weakest muscle groups seen in women mainly as a result of a female aversion to strength training the upper body.
Where males prefer to strengthen the shoulders and chest, women generally prefer to exercise the lower body via a cardio-based program such as running or cycling.
Taking the time to regularly exercise the upper body for swimming will help give you the edge you are looking for when swimming.
Strength training also will increase your stroke rate by improving swim technique, and improve muscle endurance an important factor when competing in triathlons or ocean swim events.
Your strength training program will also involve conditioning the core muscles and the lower limbs.
Some Tips
- If you have any niggling shoulder problems (range of motion limitations etc) it’s imperative you first attend to these issues prior to proceeding with a strength training program. Consult a physiotherapist, osteopath or chiropractor.
- If you are new to strength training programs or have had a lengthy lay-off from exercising, it is best to lift light to moderate weights (about 5% of your bodyweight). Perform the exercises in a 12 – 25 rep range.
- Once your body has adapted to the new exercise routine (this usually takes anywhere between 4-8 weeks) increase the weights to be lifted by about 5-8%. Perform the exercises in a rep range of between 8-15.
- If you wish to have your technique corrected consult a certified personal trainer for best results.
Strength Program
- Dumbbell Shoulder Press x 20
- Cable 1 Arm Rows x 15 each arm.
- Bear Hugs x 12-15 (use a light weight)
- Half kneeling Kayak Paddle x 15 -20 each side
- Prisoner Squats x 15 (squat with arms raised overhead)
- Crunches x 20
- Swiss Ball Tucks x 10-15
- Swiss Ball roll Outs x 10-15
Whatever the sport you pursue, it is important to include regular strength training with your weekly fitness routine.
Studies have found that strength training produces immense results when combined with a cardio program.
With a strength training program you will have improvements to posture, produce muscle balance, increase joint mobility and better weight control.
All of this adds up to a better performance on competition day and a faster recovery rate.
About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
