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FOR SWIMMERS
2
A General Guide to Strength Training for Age-Group Swimmers
[When to Start and What to Do?]
There is a misconception that young children (i.e. below the age of 12) can not benefit from appropriate land based strength programs. This
notion has been widely refuted by various research studies, worldwide. Provided the basic components of the program include flexibility,
range of motion, general body strength, and movement coordination, there is no lower age limit to training. Simple equipment; such as
jump-rope, rubber cords, hand-held weights, medicine ball, and Swiss-Ball (also called fitness ball); is commonly added to basic exercise
movements. Supervised sessions of 20-30 minutes, that are appropriate to the childs level of development, provide a valuable addition (note:
land-based work is never a complete substitution for water work) to the swimming program.
Prior to puberty, exercise sessions should progressively increase in intensity, frequency, and complexity. The development model used for
swimmers includes core strength and range of movement exercises in addition to the development of technical swimming skill. The overall
objective is an even development of all muscle groups used in swimming.
Many young swimmers will achieve these strength goals by participating in other sports programs (in addition to swim training) during the year.
Young swimmers, of similar age, will progress in their strength development at different rates.
Learning how to exercise is a major objective during the pre-maturation years. Insist upon an appropriate warm-up, correct exercise
technique, and integration of land-based exercises with the swimming program. Speed of movement in performing the various exercises can
be progressively increased once correct technique is maintained.
Body weight and simple resistance exercise are usually performed in sets (i.e. multiple repetitions) and then multiple sets are progressively
added. Land based exercises are used for muscle strength-endurance training. This complements the muscle endurance improvements that
result from swimming training alone.
The aim is to keep the exercise program simple, yet include enough variety to maintain interest and enthusiasm. Land-based exercise must fit
within the overall training demands of the swimming program.
When young swimmers are ready to handle more complex gym routines, they usually graduate to circuit training methods. In general,
resistance, rest and repetitions are used to manipulate the relative characteristics of the exercise program.
Advanced strength training programs feature more specialised exercises to suit the swimmers individual needs. However, all swimmers
should be assessed on a regular basis to determine their relative strength deficiencies and specific exercise requirements.
Strength training should always be integrated into the swimming program so that overall swimming performance is enhanced. A strong
swimmer who does not swim faster has not trained effectively in both pool and gym.
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ABDOMINAL CRUNCHES
1. start with head and feet off the floor
ABDOMINAL PIKE
1. starting position (full stretch)
SIT-UPS
1. starting position
3. pull knees up
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OPPOSITE ARM-LEG LIFTS PRONE
1. lift right arm & left leg (reverse arm/leg action)
KNEELING POSITION
1. start in kneeling position
PUSH UPS
1. basic push-up starting position
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VARIATIONS ON THE PUSH-UP
1. arms extended forward
1. start position
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1. wide hand & foot position
3. roll
3. hold at 45 degrees
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SQUATS
1. start position
JUMP-SQUAT-JUMP
1. start (bend knees)
FORWARD LUNGE
1. full stretch
4. squat position
5. jump up
6. feet together
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LEG CURL SINGLE AND DOUBLE
1. start position
3. opposite side
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TRICEPS DIPS
1. start position
2. lower bodyweight
5. feet are now higher than hands 6. lower (hold) and push up
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SEATED HALF-TWIST MEDICINE BALL PASS
1. seated (back to back) twist & pass the ball
VARIATION STANDING
4. standing position
VARIATION KNEELING
3. kneeling position
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FORWARD HIP FLEX WITH MEDICINE BALL
1. start position
2. bend forward
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TRUNK TWIST WITH MEDICINE BALL
1. start position
2. twist trunk left
2. twist right
3. twist left
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SIT-UP WITH MEDICINE BALL
1. start with med-ball overhead
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PLYOMETRIC REBOUND TOSS OF MEDICINE BALL FROM BENCH PRESS POSITION
1. start from bench-press position
2. drop med-ball over chest
3. rebound as catch is made
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SQUAT WITH MEDICINE BALL
1. start position
2. squat (holding med-ball)
3. complete step
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SHOULDER LIFTS WITH DUMBELLS
1. lift to the side
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DUMBELL SHOULDER PRESS SEATED ON BALL
1. balanced on Swiss-Ball
2. double-arm press up
OPPOSITE LEG UP
4. balanced one foot up
SAME-SIDE LEG UP
5. added difficulty
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DUMBELL PULLOVER SHOULDERS BALANCED ON SWISS BALL
1. shoulders balanced (arms straight)
2. pull weight overhead
3. follow through
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VARIATION SHOULDERS BALANCED ON SWISS BALL
1. start position
2. pull overhead and throw
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Credits
This training guide has been produced for educational purposes .
The commercial use is permitided with the express written
consent of the author.
Core strength exercises are demonstrated by Peter Hannent and Troy
Gardiner of the Arena Sports Centre (Western Australia).
Production, edit, and text are provided by Dr Ralph Richards. The
assistance of coach John Atkinson (Arena Swim Club) is acknowledged
and greatly appreciated. In addition, the author would like to thank the
KINGS Aquatic Education Centre (Victoria) for their support in the
production of this manual.
We are grateful to Michael F elps, who worked whit us on this guide