You don’t need a gym to get a great dryland workout. I’d venture to say that you don’t need more than a medicine ball and a pair of stretch cords.
In some cases, you don’t even need dry land! One of the most effective core exercises I’ve ever done involves taking the medicine ball with you into the pool (preferably not one of those old school leather med balls, though). Push off the wall on your back while holding the ball above your upper chest with both hands, and dolphin kick to the other end of the pool. Try to feel how your core initiates and powers the dolphin kicking motion, all the way through to your feet.
I typically do a set of 50’s, alternating 50 med-ball dolphining / 50 fast fly or back, working the SDK’s. I use a 4-6 pound medicine ball, but you can make it easier or harder by using a lighter/heavier ball or by holding the ball closer/further from your chest.
I do my dryland training at the University of Chicago’s Ratner Center. As it happens, the gym shares a roof with a very nice 50m x 25y pool. So, for efficiency’s sake I usually combine my weightlifting sessions with a swim.
A question thus arises: Lift first, or swim first?
I’ve heard different theories on this. Those who endorse lifting first say you’re more likely to injure yourself when you’re tired, and thus lifting after a tiring swim session can be dangerous. Some also say a post-lift swim session allows them to “stretch out” their muscles and reduce later soreness. The most interesting argument I’ve heard is that even a brief lifting session can produce muscle fatigue equivalent to (or greater than) a full swim session. So, if you want to practice “swimming tired” to simulate the feeling at the end of a race, a pre-swim lifting session can provide more bang for your buck. That’s probably true.
On the other hand, research seems to suggest that a proper warm-up is actually more important than warm-down, in preventing both muscle soreness and injuries. And there are few better low-impact, full-body warm-ups than swimming.
While there’s a time and place for “swimming tired” – especially maintaining good technique while swimming tired – my own experience is that lifting directly before swimming can overly compromise my performance during the swim session. I’ve also never noticed any difference in soreness between lifting first and swimming first. The more important variable is consistency in lifting. If you go too long without lifting (more than a week or two), you’ll be sore no matter what.
So, I usually swim before I lift. If I lift first, though, I always warm up properly. 10 minutes on a rowing machine or full-body elliptical should do the trick.
A teammate asks, regarding my strength training routine:
Would you recommend something similar for me (only been swimming 1.5ish years very haphazardly), or do you think the benefits are only for those who have slowed their pool gains down significantly?
My answer: “Yes, but….”
Yes – because:
- Weightlifting and calisthenics are good for you, both in promoting strength and general musculoskeletal health, and in preventing injury.
- If you learn to deadlift properly, for example, you’ll never throw out your back lifting a heavy box.
- Getting stronger will, in general, help you swim faster. At least, a little bit faster (see next point).
But – because:
- Strength training is a “low leverage” activity for improving swimming speed. The highest leverage, by far, is in swim technique.
- So, unless your technique is already in the range of excellent-to-perfect (and even Olympic swimmers are constantly working on their technique), strength training is not the most efficient method of swimming faster.
- My routine involves several “free weight” exercises – which are the best way to lift weights, but also potentially dangerous. In doing squats, deadlifts, overhead press, and bench press, you must use proper lifting technique, or your efforts may easily backfire. Unless you’re already gym-savvy, it’s a good idea to ask a trainer to watch your technique before attempting these exercises.
- Ease into any new routine – no need to be a hero. If you haven’t been to the gym in a while, try starting with a few body-weight exercises. Then add some resistance bands.
- With free weights, start with just the bar, adding weight only when you can easily do 8-10 reps with perfect technique. Don’t be distracted by the ex-football players benching 300 pounds at the next station.
Bottom line: You can swim very fast without ever setting foot in a gym (that’s especially true of distance swimming). Strength training can help at the margins, but frankly, I do it more for the general health benefits.
Notwithstanding this post’s title, my strength training routine – which I started about 6 weeks ago – is only partly tailored for open water swimming. It’s a balanced, total-body routine designed for strength, simplicity, and sustainability.
Strength means not designed for maximum muscle mass (the former helps swimming, the latter does not).
Simplicity means using only a few basic gym equipment, and that I can remember the routine easily without writing it down.
Sustainability means giving myself the best chance of consistently doing the routine over the long term. It’s integrated seamlessly into my everyday life, and it’s brief (no more than 30 minutes per session). Continue reading “Strength training for open-water swimming”