Question: Is there a weight workout that is helpful for swimming?
Answer: Weight training is beneficial for swimming but the idea is not to train exclusively heavy to get stronger. You need a variety of rep systems to improve muscle strength, muscle endurance and always work on flexibility.
- Core work is essential with an exercise like Dumbbell Bicycle Crunches.
- An effective chest exercise is the Incline Dumbbell Press or if you aren’t using equipment the Elevated Push-up.
- Pull-ups are very effective and translate well to the pool, as well as, Pulldowns and Stiff -arm Pulldowns.
- Power Cleans, pulling the weight from the floor, are a complete body exercise along with Squats.
- Lying Leg Curls and Leg Extensions are good finishers for legs.
- Standing Dumbbell Presses are effective for shoulder and engaging your entire body.
- Triceps Pressdowns either with a bar or a rope along with Alternating Dumbbell Curls complete arms.
If you’re in-season, this type of training is more effective using moderate weight, while the off-season training should be heavier to build strength.
Occasionally do reps for time, for instance using a battle rope. Execute the Battle Rope movement at maximum intensity for fifteen seconds. Rest fifteen seconds repeat the exercise and rest cycle again. Finally do a final exercise. This is good for building full body endurance for sprint races.
God bless and keep training,