Getting Stronger Out of the Pool

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Join the Discussion "What kind of dryland routines do you use, and why? Do you think it has helped make you or your team faster? Longer events? Both? Or is it a waste of time that could be better spent in the pool?"   Swimming Guide   Related Resources • Dryland Exercise • Exercise Equipment  From Other Guides • Strength Train to Improve Endurance • Strength Training for Children • Flexibility  Elsewhere on the Web • The ABC's of Abs • Dryland Swim Training • Dryland for competitive swimmers • Concepts and principles for weight training in swimming • Illustrated Beginners Weight Training Program • Pump iron out of the pool • Back Safety for Weightlifting • Stretching by Muscle Group • Improving Your Flexibility

This is the second part of a basic plan designed to increase muscle strength. It can be more refined based on a particular need or a season plan. It may need to be modified based on what equipment you have available. You will use the routine two to three times each week, progressing through each phase. The first few sessions establish starting points for the rest of the sessions. To make gains, you are breaking down your muscles, then letting them rebuild. To give them the time to rebuild, do not lift two days in a row. To help prevent injury, do not "lift to failure"; always end feeling like you could do a few more.

Warm up before you begin any of the routines. Spend 10 to 20 minutes building your heart rate to increase blood flow, body temperature, and general range of motion; I recommend placing your general stretching routine after completing the entire routine, although you could do a short stretch for the muscle groups just used during the recovery period between each exercise. Some warm-up ideas include stationary bicycling, jogging, rowing, or jumping rope. 

Keeping a log book is vital. Record the date and time, the phase, lifts completed (including number of sets and repetitions), amount of weight used for each lift, and any other comments for the day, such as general feelings about the workout. You will use this information throughout the program to keep track of your progress.

The exercises used in this program are listed below:

• Squats
• Leg Press
• Leg Extension
• Leg Curl
• Lat Pull-down
• Seated Rowing
• Bent-over Rowing
• Lateral Raise
• Shoulder Press
• Bench Press
• Dumbbell Curl
• Push-ups
• Abdominal Work
• Assorted Stretches

This workout program uses three phase:

Phase A - 2 to 3 Sessions per Week, 3 to 4 weeks

Phase B - 2 to 3 Sessions per Week, 4 to 12 Weeks
This phase is to take your strength gains and build on them. Begin the phase with the same weight load that you used on the previous phase and adjust as you progress. Perform two sets of 8 reps the first week, then three sets of 6 reps the following week, then 3 sets of 6-8 repetitions the following week. Every fourth week, instead of the phase B workout, perform the phase A workout at 70%-80% of your current weight goals.

Phase C - 2 Sessions per Week, 2 to 4 weeks

Remember to start light and gradually increase the weights; slow progress is the key to good strength gains without injury! Keep that log book, hit the gym, and watch yourself get faster in the pool.

Swim On!

Mat
Remember - train smart. 
Before beginning any fitness work, you must be in good health and that may include getting your physician's approval.

Page 1 Introduction to a Weight Training Program for Swimmers

Page 2 Phase A of a Weight Training Program for Swimmers

Page 3 Phase B of a Weight Training Program for Swimmers

Page 4 Phase C of a Weight Training Program for Swimmers

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