Elite Lane

whats YOUR weight Routine???

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Posted Sep 23, 2011 10:04AM

Hi everyone
I'm new to these forums (but not to swimming) and i was wondering what other people do for their weight training like, how many times a week, what sets and reps, what exercises ect...
i can just Google "swimming weight training" so if possible i would like to know YOUR workout (unless its Secret :P).
I am training for the 50 Free and maybe the 50 fly if my strokes looking good.

Ok so i do a split of upper body/lower+abs and train each part 2x a week. Most of the time the sets and reps are about 3 - 4 sets and 8 - 12 reps but on the legs I do 5x5 for the explosive power of the blocks.

Upper
incline bech press
bench flys
plyo push ups
shoulder press
side raises
chin ups
lat pull down
front pull down
back flys
dumbbell rows
triceps push
hammer curls
bicep curls
shrugs
and lots and lots of med ball

Core
incline weighted sit up
plank/side plank
weighted sit up
ab roller
those leg lifts

Legs
(lots of different) squats
calf raises
leg extension

Posted Sep 23, 2011 01:08PM

this is our team's usual work out, x2/ week:
20min run (on treadmill)
10min warm up (arm circles, push ups, jump ups, burpees and other)
2x60rep rushian twist w/ 6kg med ball
2x20rep leg rise with partner
2min rest
5x4x1min strech cords, 90sec rest between sets - girls must do at least 40reps per 1min, boys at least 50reps per 1min)
2min rest
4x20 squat jumps w/ dumbles
stretching

my additional work out, x1-2/ week:
static and dynamic stretching
thera roll massage (back, lats, LTB, gluets, quadraceps, calves) (http://www.tomscotto.com/wp-content/themes...)
3 plane lunges with medicine ball
kettle bells + plyometric exercises (upper back, triceps, whole body)
TRX suspention trainer ( "swimmer" excersice, pull ups, core exercises)
one leg squats with arm raise on bosu ball (http://1.bp.blogspot.com/_ZB_nGM3RUHk/TTWe...)
thera roll massage (back, lats, LTB, gluets, quadraceps, calves)
Posted Sep 26, 2011 12:17AM

Eban, as a sprinter, I would suggest more explosive work in your routine.

If you are able to teach yourself, or if you have a coach, I would suggest learning some Olympic lifts, such as cleans, snatches, and high pulls. These movements are complex and require some time to get them down, but they are tough explosive movements that have the potential to greatly increase your power.

I would also suggest squat jumps and split jumps (both with the barbell on your back). These along with different types of box jumps, long jumps, high skips, etc, can increase leg power. This will translate into a better start, better turns, and a more powerful kick. For upperbody power I would suggest different types of plyopushups (clapping, toucing the hips, clapping behind the back, depth pushups, etc), clapping pullups, and various types of medball exercises (chess passes, overhead throws, throwdowns, etc).

Also, since you mostly swim 50's you are going to need more absolute strength. I would recommend that instead of going 3-4 sets of 8-12 reps, going sets of 5 or 4 reps, even down to 2 or 1 reps. Since your races are so short, you want as much max strength as possible.
Posted Sep 28, 2011 01:23AM

Thanks Guys, anyone else?


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