View Full Version : Weight Training to Enhance Swim Performance

December 18th, 2002, 06:32 PM
Many serious athletes in other sports use weight training to measurably improve performance. Can folks suggest exercises or articles on weight training for swimming? Mostly interested in Free Style.



Phil M.
December 18th, 2002, 08:30 PM
I have been using the program described by Wayne McCauley at the following web address. I increased my strength by 65% over the first 6 months and have been making gradual progress since.


This hasn't made me into a Arnold Schwarzenager but I am "feeling" a bit more buff. It also provides a nice bit of variety to the exercise routine.

Brad Biddle
December 19th, 2002, 10:37 AM
I still have a scanned version of J.R. Rosania's recent article from SWIM on this topic up on my site (with author's permission).


Warning: large (>500K) PDF file.

Good article, directly on point.


December 21st, 2002, 11:12 PM
Thanks for the recommendation, but my web site has been at http://www.breaststroke.info for two years now. I keep the old pages active because lots of web sites are linked to my old web site.

I just may get energetic and write some more articles, I go in spurts when inspiration hits me. Most all my information on weight training is up to date. I would just add more stretching and more core body work to the program at http://www.breaststroke.info/BRSTWE.htm

Most swimmers have limited time to workout, and when we swim it usually takes away from weight workouts. That is why my program takes little time, and I still recommend swimming after a weight workout. Swimming is great for getting the lactic acid out of muscles after a weight workout; the swim should be moderate to slow. That is a perfect time to work on turns etc.

Those who like being in the gym can do core body work every day,
"The waist is worked using two machines. The Abdominal machine works the rectus abdominis muscles. The Lower Back machine works the spinae muscles. Always check with your doctor if you have had back problems. Both these machines are very safe to use, much better than sit ups."

Phil M. You are reaching a plateau, you need to trick the body by changing the workout, or the days you workout. The body responds to changes by getting better, stronger.

Now most masters’ sprinters need to lay off weights three weeks before nationals, distance people perhaps two weeks. Equally important, lay off all toys such as hand paddles and fins (Zoomers) for at least two weeks before Nationals, except for very short sprints so you can go faster than race pace. But limit the fins to less than 5% of any taper workout.

Please note almost all masters can use more strength, additional strength helps prevent injuries. Every stroke will benefit from extra strength by weight training.

Wayne McCauley
ASCA Level 5 Coach