Introduction
The one thing that seperates competitive athletes from casual swimmers is what they do outside the water. In addition to swimming, proper recovery, nutrition, and dryland training are absolutely necessary for getting that competitive edge over your opponent that might mean the difference between winning and losing.
For the best performance in the water, swimmers need to strengthen their core, upper, and lower muscles for a stronger pull, better flexibility, greater endurance and speed, stabilization, and more. In this article, I'll share some of the benefits of strength training for swimmers, how it can improve your performance both in and out of the water, and some of the best exercises for swimmers.
What is Strength Training?
Strength training is a type of exercise that focuses on building and improving the strength and power of the muscles. It involves using weights, resistance bands, or bodyweight exercises to stimulate the muscles and promote their growth. For swimmers, strength training is important because it can help build the upper body and core strength needed for a powerful stroke and improved endurance in the water among other things. By increasing muscle strength and power, swimmers can enhance their performance, reduce the risk of injury, and improve their overall health. Additionally, strength training for swimmers often includes exercises that target specific muscle groups used in swimming, such as the back, shoulders, and legs.
Benefits of Strength Training
Strength training can benefit swimmers in 4 primary ways:
Improves endurance and speed
Reduced risk of injury
Improved technique and form
Builds muscle mass and definition
Improves Endurance and Speed
Strength training can help swimmers greatly increase their endurance and speed. It improves muscle strength, power, and explosiveness, which are essential for important swim mechanics such as exploding off the blocks during a dive, pushing off the walls after a flipturn, and so forth. With greater strength, swimmers can exert more force, which means faster times and better endurance.
Reduced Risk of Injury
Incorporating strength training into a swimmer's routine can help reduce the risk of injury by strengthening the muscles around the joints, which helps to stabilize and support them during rigorous swimming sessions. This can help prevent common swimming injuries, such as shoulder and knee injuries (which are especially common in breaststroke and backstroke swimmers).
Improved Technique and Form
Strength training can also help swimmers improve their technique and form by allowing you to engage the correct muscles and move your body more efficiently through the water. This can lead to greater speed, reduced drag, better performance, and overall less fatigue.
Builds Muscle Mass and Definition
Strength training can help swimmers build muscle mass and definition. It enhances the muscle fibers, making them larger and more defined, which can improve a swimmer's physical appearance and overall health.
The Best Exercises for Swimmers
Swimmers should focus on exercises that target their upper body, core, and legs. Here are some quick examples:
Upper Body - Pull-ups, Lat Pulldowns, Dumbbell Rows, and Push-ups.
Core - Planks, Weighted Sit-ups, and Hanging Knee Raises.
Legs - Squats, Lunges, and Deadlifts.
It is important for swimmers to consult with a coach or trainer to create a strength training program that is tailored to their needs and goals.
Related: Top 10 Exercises for New Swimmers (guide coming soon)
Conclusion
Strength training is an essential component of a swimmer's training regimen that can improve their performance, reduce the risk of injury, and enhance their overall health. Swimmers should focus on exercises that target their upper body, core, and legs. It is important to remember that strength training should be combined with proper nutrition and recovery to optimize performance and prevent injury. By incorporating strength training into their routine, swimmers can reach their full potential and achieve their goals.
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