Strength Training for swimming
When we think of swimming, we often think of it as solely a cardio-focused activity where the only way to improve is by increasing our time spent in the pool. However, strength training can be a game-changer for swimmers looking to take their performance to the next level. Coaches and high-level swimmers, in particular, should consider integrating strength training into their overall training program, and in this blog post, we'll take a deep dive into why.
Build Powerful Muscles for Faster Swim Times
Swimming is a full-body workout, and our muscles work hard to propel us through the water. By doing strength training exercises that focus on building explosive power in our legs and arms, we can improve our swim times. Exercises like deadlifts, squats, and lunges work the major muscle groups in our legs, helping us generate more power with each kick. Upper body exercises, such as pull-ups, dumbbell rows, and chest presses can help our arms become stronger, allowing us to pull through the water with more force.
Reduce the Risk of Injuries
Overuse injuries like swimmer's shoulder and knee pain are common amongst swimmers. Strength training can help reduce the risk of these injuries by strengthening the muscles around the joints, making them less susceptible to injury. Exercises like band pull aparts and external rotations can help strengthen the rotator cuff muscles, which are often strained in swimming, while leg curls and squats can protect the knees by strengthening the hamstring and quadricep muscles.
Improve Overall Body Control
The more control we have over our bodies in the water, the more efficient we can be with our strokes - leading to improved swim times. Strength training exercises like planks, Russian twists, and medicine ball slams can help improve our overall body control, allowing us to maintain a more streamlined and efficient position in the water.
Enhance Mental Stamina
Swimming, like any other sport, requires mental endurance and toughness. Strength training sessions can be grueling, but pushing through them strengthens our mental fortitude and can help us stay motivated during tough swimming sets.
Avoid Plateauing in Performance
Swimming is a sport where it's easy to plateau - to reach a stage where no matter how much we swim, our times don't improve. Strength training can be the key to breaking through that plateau. Building stronger muscles through strength training can help improve swim times while also enhancing overall physical fitness.
Strength training is an important component in the training program of a high-level swimmer. It offers a plethora of benefits, including faster swim times, reduced risk of injuries, improved body control, and mental toughness. Coaches and swimmers alike should consider integrating strength training into their overall training program to reap all the benefits that come with it. Remember, it's not just about how much time you spend in the pool, but also how you supplement your training with strength work on land. Let's aim for stronger bodies and better swim times!
