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Strengthening The Swimmer

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									Strengthening The Swimmer

                 Presented by:
              Rob Mamula C.S.C.S
             Director of Athletic Development
                  Scott McGihon
    Head Men’s and Women’s Swimming & Diving Coach
         Program Design
Terms used to describe training phases
– General Preparation
– Hypertrophy
– Strength
– Power
– Endurance
– Power Endurance
     Program Design (GP)
General Prep is always the 1st lifting phase
in the off-season
General prep is usually the 1st phase of
lifting in the pre-season
Focus: General Fitness
        Functional Training
        Injury Prevention
        Muscle repair/ growth
     Program Design (GP)
Duration: 3-6 weeks
– Duration of cycle depends heavily on
  conditioning of athletes


Sets: 2-4 sets
Repetitions: 10-20 reps
Intensity: Medium <70% 1 RM
Rest: Minimal rest up to :30-1:30
   Program Design (Hypertrophy)
Hypertrophy is an increase in muscle
cross sectional area
Hypertrophy phases are considered stand
alone phases.
Time of Year:
– Off-season/ pre-season/ or during the active
  rest period
Focus: Muscle growth
     Program Design (                     )
                                Hypertrophy




SETS: 3-6 per exercise
Exercises per body part: 3-5
Repetitions:8-15
Intensity: Medium – Medium Heavy <80%
Frequency: 1-2 days/week per body part
Duration: 3-5 weeks
A hypertrophy day will only cover 2-3 muscle
groups
     Program Design (       Strength   )
Strength: The athletic bank account
Strength phase always follows either
general preparation or hypertrophy phase
Strength phase always come before the
power phase. ALWAYS!
Focus: Max effort/ Neuromuscular
adaptation
Time of Year: Off-season/pre-season/ In-
season
     Program Design (             Strength   )
Sets: 3-5 sets
Repetitions: 4-10, (traditionally 1-8)
Intensity: 80-100% 1 RM
Frequency: 3-4 days/ week
Duration: 3-6 weeks
Rest Periods: Allow enough time to almost
fully recover between sets
– 2 minutes (traditionally 3 minutes)
      Program Design (            )
                              Power



Power: The ability to generate force
quickly
Emphasis is on speed of movement
Exercises are more sport/event specific
Optimum power: 25-45% of 1 RM
Focus: teach body to apply force quickly
Time of Year: Pre-season/ In-season/
Peaking
      Program Design (              )
                                Power



Sets: 3-5
Frequency: 3-4 days/week
Repetitions: 3-6 (traditionally 1-5)
Rest: 2- 2:30 (traditionally full recovery)
Intensity: 25-45% for pure power EX:
Squat Jump
           85-95% for strength power EX:
           Pull from the floor
              IN-Season
Why train in Season?
– Detraining effect
    Decline in neuromuscular functioning within 2
    weeks of cessation of training
    Muscle Atrophy within 4 weeks of cessation
    Overall decreased performance seen as soon as
    within 1 week of cessation
            In-Season
Maximize performance with minimum time
requirement
Frequency: 3 days/ week (4 Max)
Focus: Sport/ event specific movements
Intensity: Medium-High
Volume Load: Low to moderate
– Volume= setsXrepsXweight
         In-Season (     Injuries   )
Address injuries with corrective exercises
Maintain contact with training room
Hold athletes accountable to get treatment
Discomfort does not mean the athlete
should stop
Feeling good matters when it’s time to
race. DON’T TAPER FOR PRACTICE!
          In-Season ( )   Taper




Select competitions to taper for before the
season starts
Maximum of 3 competitions
Work back from the meets to decide when
each phase of swimming and strength will
be implemented
Power phase always occurs before taper
         In-Season ( )   Taper



Tapering and rest are not the same thing
Tapering is best accomplished by
decreasing volume load while keeping
intensity level high
Length: 1-4 weeks
A heavy volume swim/ heavy weight week
should precede the taper
   Training Program for Fall
Qualifying event is held on November 20th
*GP*- September
Strength- October
Power- Late October- November
After Qualifying event, repeat training
cycle.
              Recovery
Each training macro cycle will be 8-12
weeks in duration
– Post Qualifying- 1 Week active rest from
  weight room
– Post-Season-2-3 weeks active rest pool and
  weights
Active Rest = non structured activity
Allows for cognitive as well as
physiological rejuvenation
     Sample Training (               Exercises   )
The Essentials
– High Pull: Total body/ hip extension/ coordination
– Bench Press: Pectoralis Major, Triceps, Serratus,
  Deltoids
– Pull-ups: Latissimus, Trapezius, Rhomboids
– Dips: Triceps, Pectoralis Major, Deltoids
– RDL: Hamstring, Low Back
      Sample Training (              CORE)
CORE: The mid section of the body
encompassing the abdominal muscles,
low back, hip flexors, and gluteal muscle
groups
Important for:
– Transfer of energy
– Body integrity (ability to hold position)
– Injury Prevention
      Sample Training ( )      Core



Traditional exercise with emphasis on core
– Bench Press- 1 Arm DB Bench Press
– Squat- Overhead Squat
– Military press- Shoulder Press-ups
– Lunge- DB Overhead Lunge
        Sample Training ( )                Core



Core specific exercises
– Plank
– Side Bridge
– Side bridge leg raise
– Kips
– Superman / Hyper extensions
– Push-up Arm raise / Leg Raise
– SB Exercises: Be careful not to overuse this apparatus
      Sample Training (              Dry-land   )
Excellent way to vary the stimulus
Stadium training:
– Plyometric exercises are excellent for
  swimmers
     Develop overall body power
     Specific to take off and wall turns
     Easily modified for endurance athletes
     Great combo of strength and power work
   * Cycle 2 weeks of dry land one week of games*
     Sample Training (           Dry land   )
Warm-up
– Squat Jump x 10
– Split Jump x10
– 180’s x10
– Frog Jumps x 10
– 1 Leg Long Jumps x 10
– 2-4 sprints up stadium
– Repeat 2-3 times with 1-3 minutes rest
  between sets
      Sample Training (       Toughness   )
 Toughness days are a great way to spark
 competition and break teams out of a lull
 Don’t need to be specific
 Great team bonding time
 Has positive psychological effect on
 athletes

* Reverse Bear Crawl up the stadium*
       Sample Training (Sample Week)
     M         T      W             TH      F
AM-       AM-       AM-        AM-       AM-
Swim &    Swim&     OFF        Swim &    Swim
Lift      Lift                 Lift

PM-       PM-       PM-        PM-       PM-
Core      Men dry   Test Set   Women     OFF
and       Women     @ Pool     Dry
Swim      Swim                 Men
                               Swim
           Keys to Success
1)Balance- train for balance in athletics
  – Know your time limitations
  – Major on the major, minor on the minor
  – Ensure athletic qualities are in correct
    proportions
      EX: An extremely powerful athlete who is prone to
      injuries needs to train more on injury prevention
      and less on power production.
         Keys to Success
2)Cooperation
– Pool work
– Dry land
– Weights

* All Aspects of training should be working
  together towards 1 common goal. Some
  sacrifices need to be made to accomplish the
  common goal
           Keys to Success
3)Communication
  – Head coach and athletes
  – Head coach and strength coach
  – Strength coach and athletes
  – Strength coach, head coach, and athletic
    trainers
            Keys to Success
4)Passion
  – Create athletes that are passionate about
    swimming
  – Be passionate about them realizing their
    potential
  – Have a passion to become better and grow
    more than you did the previous year
  – Have a passion for your craft.
  *A person of passion is easy to get behind*

								
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