Strength Training Guideline  

Introduction:

Strength/ power training is not a new concept for competitive swimming, It plays an important role in many training programs across the country. Why is it so important? Simply because competitive swimming is a power-limited sport. This means that once a swimmer has acquired stroke techniques increasing strength is the main factor that can help him swim faster.

Now, what is the difference between strength and power? Strength is the maximal amount of force that one can move of lift in a single all-out effort. Power is how fast one can move or lift that force. To be powerful, an athlete must be both strong and fast. With proper resistance training, the swimmer can develop both strength and power.

Swimming performance is affected by muscles size, number and type. To improve performance, a swimmer must train the contractile properties of the muscle and its ability to generate force. Improving these properties is dependent upon 1) the applied resistance, 2) velocity of movement, 3) number of repetitions and 4) the duration of work.

When improving muscle strength/power, training can take three distinctly different modes: 1) isotonic contraction-involving shortening the muscle against a resistance as the contraction goes through the full range of motion (i.e. free weights), 2) isometric contraction-development of tension without a change in the external length of the muscle. This is due to the greater external resistance against which the muscle is pushing (i.e. pushing against a wall and 3) isokinetic contraction-development of maximal tension at all joint angles over the full range of motion during shortening of the muscles (i.e. swimming of swim bench).

Which of these three modes is the best to use? It depends on the specific movement pattern required. Exercising the muscle groups involved in a particular movement will develop strength that can be directly applied to the execution of that movement. Previous studies have suggested that swimmers contract the arm muscles isokinetically when pulling through the water so weight training should be isokinetically oriented. Greatest gains in muscular performance occur with isokinetic training. This is true since a greater number of motor units are activated during development of muscles tension throughout out the full range of joint movements.

An additional benefit of isokinetic-type training provides further evidence of its use. Isokinetic training at slow speeds of movement will increase strength only at slow movement speeds. Isokinetic training at fast speeds will produce strength increases at all speeds. This is important finding since it suggests that power will be improved with work involving faster speeds (i.e. speeds mimicking velocities in the water)

Any adaptation to strength training is dependent upon maximally and progressively overloading each muscle group involved in the stroke. Heavy weights will cause the muscles to contract maximally, stimulating adaptations and leading to improved strength and power. U nderloading muscles will result in no strength or power gain.

But while it is true that overloading a muscle improves strength and power, the initial weight will no longer provides adequate overload for continued gains later in the program. For this reason, the resistance used must periodically be increased. This is particularly true for free weights. Use of isokinetic, however, does not require this as the increased force causes increased resistance on the equipment, serving to overload the muscles with each maximal pull.

There seems to be a maximal amount of power necessary to swim a 25 meter sprint. There is a close relationship of power to performance, so the more powerful the swimmer, the faster he/she will swim. Up to a certain point, though. The senior, elite swimmer will eventually reach a point where more power won’t help. What becomes of more importance, then, is what percent of maximum power the swimmer can maintain during a race. For example, faster swimmers reach values of 85% of peak power, while slower swimmers likely attain a power value of 70% of max power. Some of the performance difference is also due to the mechanical differences in stroke technique.

Isokinetic strength training seems to be of benefit to swimming performance. But what exactly is the benefit of a strength/power training program? When comparing three training groups: a) those who did swim training only; b) weight training only; and c) both combined, greatest performance improvements resulted in the group that did both. Most of the gains occurred within two months of training, at which further resistance should be added. Clearly task-specific training coupled with strength/power training is important to performance improvement.

Power is critical to swimming performance. But more important, stroke technique must first be developed before power can be effectively applied in the water. Just as with a good training program, improving power should be done progressively. For this reason, a swimmer should not begin a weight training program until he/she reaches the age of twelve.

There are more serious reasons to delay the incorporation of a weight training program. The most important is the fact that the musculature is not fully developed until a youngster reaches at least 12 years of age. Muscle fiber size is significantly smaller in a young swimmer, so the amount of force generated is much less to begin with. This would suggest that the supporting structure (i.e. muscle and bone) needed for weight training is not available in the preadolescent. Potentially, strength/power training could lead to injury and an imbalance in musculature development. For these reasons, it is more beneficial to emphasize other training modes for the age group swimmer.

The young swimmer (age 12 and under) can achieve strength/power gains if involved in a training program. However, recall that strength/power gains also result from swimming alone. Swimming afterall, can be considered an isokinetic type of training which is sufficient for the age grouper. In swimming alone, power will naturally improve, stroke technique can be emphasize and adaptations in the energy systems will occur. Strength/power training programs at this age should be limited to use of dryland surgical tubing or use of a swim bench. These are essentially isokinetic and potential of injury is minimized.

Because of the importance of power to performance, it would do the older, post-pubescent swimmer well to incorporate a weight training program as part of his/her workout. When designing a program, it is vital to emphasize the power aspect. Velocity of movement is critical since how much force one can move is not necessarily important. Instead, how fast the athlete can move that force is the main factor. Isokeinetic training is important to improving the amount of strength generated (i.e. force) while isokinetics at fast speeds will help improve power.

The senior swimmer’s musculature is usually developed to a degree that can safety support the strain resulting from a weight training program. These swimmers, however, are also susceptible to injury if they work out with too much weight. The senior swimmer must be sure that the weight program does not exceed his weight limitations. With the correct program, further development of muscles groups will result, the muscle’s energy systems will improve and so will performance.

1. Age groupers should avoid a weight training programs. In addition to regular swim practice, they should use only surgical tubing or a swim bench to develop strength/power.

2. Senior swimmers can incorporated weights in their training regimen but should closely follow steps three through nine.

3. A senior swimmer should start with a weight he/she can comfortably lift. (i.e. 50% of max lift) This should be provide a sufficient overload.

4. The weight should be progressively increased. A 10% increase every two weeks would be appropriate, or gradually increase the number of repeats.

5. The swimmer should work out three to four times a week.

6. Remember power is important to performance and is different than strength.

7. Isokinetic training should be incorporated in a program since greatest strength/power gains may result. Isotonic training will improve strength.

8. Stretching should be done after swimming and a weight program.

9. All weight training programs should be done under the supervision and direction of a coach.