Weight Training?
Question:Could anyone write up a strength training routine for me?
I'm a swimmer (specifically butterfly) and my coaches told me to strength train to stay in shape off season, but I don't know where to begin.
If anyone could reccomend a routine, that would be awesome. Thanks. =]
Answers:
Would you rather swim in a lake or the ocean?
No one can give you a weights routine but your coach or trainer because only your coach knows your strengths and body type. Taking a weights routine from someone on this web site could be dangerous. That being said, I do have some other strength training suggestions for you. Shoulder work is very important, even if it seems repetitive (and even if it starts to seem easy). The last thing you want is to have shoulder problems as a swimmer. The handstands are the most important. The core training is to improve your body positioning in the water, as well as your ability to flex your abs during your butterfly stroke. It is very important to have good technique on all of these exercises.Shoulder strengthening (20 repetitions each except handstands):
-do a handstand every day. Start leaning against the wall and work up to balancing on your hands without the wall.
-forward and backward small arm circles with arms straight out to your sides (like a t), do them with your palms facing up,and then with your palms facing down.
-arms hanging at sides, elbows slightly bent with thumbs pointing up (like a W), lift your arms up until your upper arms are level with your shoulders
-arms hanging at sides, elbows slightly bend with fingers facing down (like a scarecrow), lift arms until upper arms are level with your shoulders
Core and Body Positioning (repeat whole set 3-4 times):
-10 push ups
-20 crunches
-10 push ups
-20 rows
-10 push ups
-20 crunches where you reach your hands between your knees with your feet on the ground
-10 push ups
-20 crunches where you put your feet in the air and reach for your toes
Since people don't use their legs out of the water the same way they do in the water, doing 30 or more full extension calf raises on the stairs will keep you from getting cramps when your swim season starts back up. Put the balls of your feet on the steps and drop your heels below the step. Then raise your heels up above the step. Repeat.
Stretch well before and after your strength training for the best strengthening benefits. Hold each stretch for 20 seconds or the stretch won't work properly. You can vary the types of push ups in the core training (hands together, one leg, one arm, etc.).
Kites also work underwater? -- Or have I actually been lied to?
well u have 2 stretch, first. So maybe u could pick a few stretches and do them. Then start with some crunches, then some push ups.Then some waits.
Done with that part.
you should set something up for yourself, like run a mile, jump in the pool, swim 20 laps, jump out, take another run, and then ur done.
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