Making Your Swim Program Stronger
Making Your Swim Program Stronger
Mike Adams Head Boys CoachNaperville Central High School
78th Annual NISCA Convention and Clinic Minneapolis, MNMarch 25 - 26, 2011
What we do in the Weight RoomThe body is a racecar
We fine-tune the engine in the water
We build hydrodynamics and shaping in the weight room
We lift 3 times per week regardless of practice or meet schedules
The days we liftHelps to make phenomenal progress in the water
Greg Troy, Coach of Ryan Lochte
We lift Monday, Wednesday and ThursdayNever target the same group of muscles back to back
Put effort into your dryland program
Consistently in motionWe currently have 45 swimmers all lift after practice
We have adequate coaching coverage in the weight room
Little to no rest or off-task in the weight room
We have shifted from a traditional approach to a program that focuses on producing more power
Free Weights, Angles, Planes
We do very little machine / Nautilus based strength training.
We lift at many different planes and angles
When you are in the water, you are never n a static or constant position.
Free Weights, Angles, Planes
We are more of a free-weight program
We are looking for the proper form, then intensity
We have had very few, if any injuries in the weight room
14-Week Strength Plan
Week 1-2: Base Foundation
Week 3-4: PHA
Week 5-6: ChristmasWork Central Nervous SystemRecoveryRange of MotionFlexibility
14-Week Strength Plan
Week 7: Base Foundation
Week 8-10: PHA
Week 11: Buffer
14-Week Strength PlanWeek 12-14: Peaking and Recovering
Week 12: Moderate repetitions and weights. Maintain feel / good strength
Week 13: Light repetition and weights. Mental Rehersal
Week 14: Stretching, NO weights. Get ready to swim FAST
14-Week Strength Plan
This formula changes for those on an 11-week season
This is a template, not an absolute
Main ExercisesSquats
Dead Lifts
Horizontal PressBench PressPush UpsDips
Main ExercisesVertical Push OverheadMilitary Press
Vertical PullPull-Ups
When in doubt Pick up a plate
Dan Rumishek
Pick up a PlateMilitary Press
Bent Arm Rows
Chest Press
Bicept curls
Pick up a PlateCore rotation
Back Starts
Tricept Curls
Back Press
Peripheral Heart ActionWe want the heart pumping blood to the muscles that need it and quicklyThus, we might do a set of these 3 exercises, repeated 4 times:Squats emphasis on legs and back1 x 5Single / Double arm rows emphasis on arms and back1 x 12Incline sit-ups emphasis on abdominals1 x 20
Constant Variety in the Weight RoomArmsTricepts PressDumbell KickbacksMedicine Ball Chest PassesBarbell Bicepts / Tricepts curlDumbbell bicepts curlClose grip push-upsClose grip bench press
Constant Variety in the Weight RoomShouldersForward dumbbell deltoid raisesLateral dumbbell deltoid raisesBent over reverse dumbbell fliesArata SwingsJohnsonsCrab WalksInternal rotation with tubing or cablesExternal rotation with tubing or cables
Constant Variety in the Weight RoomChestPush-upsFeet elevated push-upsBench PressDumbbell Physioball bench pressBarbell incline bench pressWheelbarrowsStanding double-arm medicine bal throw-downsReverse pull-up
Constant Variety in the Weight RoomAbdominalsPlanksSide PlanksV-UpsFlutter KicksPhysioball crunchesRussian twists with medicine ballMedicine balls with kneeling chop
Constant Variety in the Weight RoomBackChinupsPull-upsLateral Pull-DownsDouble-arm seated rowsBent over single-arm rowsCobrasPhysioball back extentions
Constant Variety in the Weight RoomLegsSquatsDead liftsJump blocksDumbbell step ups onto jump blocksLunges with barbells Leg curlsLeg extentions
Constant Variety in the Weight Room
Whole body:
Lawn Mowers
Burpees
Diagonal cable column lifts
Other Complementary ExercisesSwimming with weights
Leg Throws
Straight arm pullovers
Bent arm pullovers
Other Complementary ExercisesThe Matrix
Stairs
Rotator Cuffs
Pectoral Flies
Other Complementary ExercisesWrist Curls
Bench jumps
Bicep curls with bar
Standing jump presses with bar
Other Complementary ExercisesMedicine ball kicking and dropping
Medicine ball half-twists
Medicine ball full-twists
Reverse push-ups
Other Complementary ExercisesHindu push-ups
Press backs
Tricept Curls
Vasa jumpers
Other Complementary Exercises
Explosive Squats
Stretching for last 5 10 minutes
Underwaters Typical WeekSets of varying distances with pole in the middle of pool
Streamline to the green line
Texas kick
Widths
Underwaters Typical WeekMonofin 1,000 1,500 yards per week
Under / Over 50s with fins
Underwater 25s
RocketsFins in deep end pushing off bottom
Power RackThree Racks
Three Swimmers 20 Reps
One Swimmer every 20 Seconds
30 minute duration
Power RackOnly for athletes who double
Times recorded for each session parent volunteers
Free, Specialty, Underwater
Taper for the IndividualGenerally a 3-week process
Go through a set warm-up
If your program has a minimal weight-room:Use a 2-week taper
Taper for the Individual
Depends upon the athlete needs and how hard one has worked during the seasonIn and out of the weight roomIn and out of the water
Some athletes need more rest than others
Window of Opportunity v. Specific time and placeLook at the taper as a window of opportunity
Generally, the first week consists of 75% normal yardage
Week 2 generally is 50% of normal yardage
Week 3 consists mostly of warming up
Window of Opportunity v. Specific time and place
Try to maintain aerobic conditioning
Continually work on speed and pace
Be careful with dives and odd distances
When in doubt, restSome athletes look and feel great others not so.
Be calm and get the swimmers ready
Swimmers MUST rest outside of pool
When in doubt, rest
When in doubt, restBroken Swims
Everything is individualized
Go with your gut
Maintain confidence regardless of how swimmers look
Proper Diet and Nutrition
No dirty diesel
Barry Sears The Zone Diet
Try to be careful that the State Team is not too fast at Sectionals
ReferencesFunctional Training for Sports: Michael BoyleHigh Intensity Training: John PhilbinStrength Training Anatomy: Frederic DelavierSwimming Anatomy: Ian McLeodTheory and Methodology of Training: Tudor BompaSwim Strength: Paul CollinsHow to Develop Olympic Level Swimmers: Dr. John Cramer
ReferencesSports Psyching: Tom TutkoCoaching the Young Swimmer: Kurt Wilke & orjan MadsenSprinting: A Coachs Challenge: Sam FreasHoward Firby on Swimming: Howard FirbyBreakthrough Swimming: Cecil ColwinTotal Immersion: Terry LaughlinTotal Training for Young Champions: Tudor BompaPeriodization Training for Sports: Tudor Bompa
ReferencesThe Swim Coaching Bible: Dick HannulaSwimming Faster: Ernest MaglischoSwimming Even Faster: Earnest MaglischoSprint Salo: David SaloChampionship Swim Training: Bill SweetenhamThe Science of Swimming: James Doc CounsilmanThe Zone: Barry Sears
ReferencesTotal Body Training: Dr. Richard Dominguez & Robert GajdaSwimming Dynamics: Cecil ColwinSwimming into the 21st Century: Cecil ColwinA Scientific Approach to the Sport: John Troup & Randy ReeseThe Science of Winning: Planning, Periodizing and Optimizing Swim Training: Jan Olbrecht
ReferencesASCA Advanced Freestyle: ASCA
ASCA Advanced Breastroke: ASCA
ASCA Advanced Butterfly: ASCA
ASCA Advanced Backstroke: ASCA
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