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Strengthening The Swimmer. Presented by: Rob Mamula C.S.C.S Director of Athletic Development Scott McGihon Head Men’s and Women’s Swimming & Diving Coach. Program Design. Terms used to describe training phases General Preparation Hypertrophy Strength Power Endurance Power Endurance.
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Strengthening The Swimmer Presented by: Rob Mamula C.S.C.S Director of Athletic Development Scott McGihon Head Men’s and Women’s Swimming & Diving Coach
Program Design • Terms used to describe training phases • General Preparation • Hypertrophy • Strength • Power • Endurance • Power Endurance
Program Design (GP) • General Prep is always the 1st lifting phase in the off-season • General prep is usually the 1st phase of lifting in the pre-season • Focus: General Fitness Functional Training Injury Prevention Muscle repair/ growth
Program Design (GP) • Duration: 3-6 weeks • Duration of cycle depends heavily on conditioning of athletes • Sets: 2-4 sets • Repetitions: 10-20 reps • Intensity: Medium <70% 1 RM • Rest: Minimal rest up to :30-1:30
Program Design (Hypertrophy) • Hypertrophy is an increase in muscle cross sectional area • Hypertrophy phases are considered stand alone phases. • Time of Year: • Off-season/ pre-season/ or during the active rest period • Focus: Muscle growth
Program Design (Hypertrophy) • SETS: 3-6 per exercise • Exercises per body part: 3-5 • Repetitions:8-15 • Intensity: Medium – Medium Heavy <80% • Frequency: 1-2 days/week per body part • Duration: 3-5 weeks • A hypertrophy day will only cover 2-3 muscle groups
Program Design (Strength) • Strength: The athletic bank account • Strength phase always follows either general preparation or hypertrophy phase • Strength phase always come before the power phase. ALWAYS! • Focus: Max effort/ Neuromuscular adaptation • Time of Year: Off-season/pre-season/ In-season
Program Design (Strength) • Sets: 3-5 sets • Repetitions: 4-10, (traditionally 1-8) • Intensity: 80-100% 1 RM • Frequency: 3-4 days/ week • Duration: 3-6 weeks • Rest Periods: Allow enough time to almost fully recover between sets • 2 minutes (traditionally 3 minutes)
Program Design (Power) • Power: The ability to generate force quickly • Emphasis is on speed of movement • Exercises are more sport/event specific • Optimum power: 25-45% of 1 RM • Focus: teach body to apply force quickly • Time of Year: Pre-season/ In-season/ Peaking
Program Design (Power) • Sets: 3-5 • Frequency: 3-4 days/week • Repetitions: 3-6 (traditionally 1-5) • Rest: 2- 2:30 (traditionally full recovery) • Intensity: 25-45% for pure power EX: Squat Jump • 85-95% for strength power EX: Pull from the floor
IN-Season • Why train in Season? • Detraining effect • Decline in neuromuscular functioning within 2 weeks of cessation of training • Muscle Atrophy within 4 weeks of cessation • Overall decreased performance seen as soon as within 1 week of cessation
In-Season • Maximize performance with minimum time requirement • Frequency: 3 days/ week (4 Max) • Focus: Sport/ event specific movements • Intensity: Medium-High • Volume Load: Low to moderate • Volume= setsXrepsXweight
In-Season (Injuries) • Address injuries with corrective exercises • Maintain contact with training room • Hold athletes accountable to get treatment • Discomfort does not mean the athlete should stop • Feeling good matters when it’s time to race. DON’T TAPER FOR PRACTICE!
In-Season (Taper) • Select competitions to taper for before the season starts • Maximum of 3 competitions • Work back from the meets to decide when each phase of swimming and strength will be implemented • Power phase always occurs before taper
In-Season (Taper) • Tapering and rest are not the same thing • Tapering is best accomplished by decreasing volume load while keeping intensity level high • Length: 1-4 weeks • A heavy volume swim/ heavy weight week should precede the taper
Training Program for Fall • Qualifying event is held on November 20th • *GP*- September • Strength- October • Power- Late October- November • After Qualifying event, repeat training cycle.
Recovery • Each training macro cycle will be 8-12 weeks in duration • Post Qualifying- 1 Week active rest from weight room • Post-Season-2-3 weeks active rest pool and weights • Active Rest = non structured activity • Allows for cognitive as well as physiological rejuvenation
Sample Training (Exercises) • The Essentials • High Pull: Total body/ hip extension/ coordination • Bench Press: Pectoralis Major, Triceps, Serratus, Deltoids • Pull-ups: Latissimus, Trapezius, Rhomboids • Dips: Triceps, Pectoralis Major, Deltoids • RDL: Hamstring, Low Back
Sample Training (CORE) • CORE: The mid section of the body encompassing the abdominal muscles, low back, hip flexors, and gluteal muscle groups • Important for: • Transfer of energy • Body integrity (ability to hold position) • Injury Prevention
Sample Training (Core) • Traditional exercise with emphasis on core • Bench Press- 1 Arm DB Bench Press • Squat- Overhead Squat • Military press- Shoulder Press-ups • Lunge- DB Overhead Lunge
Sample Training (Core) • Core specific exercises • Plank • Side Bridge • Side bridge leg raise • Kips • Superman / Hyper extensions • Push-up Arm raise / Leg Raise • SB Exercises: Be careful not to overuse this apparatus
Sample Training (Dry-land) • Excellent way to vary the stimulus • Stadium training: • Plyometric exercises are excellent for swimmers • Develop overall body power • Specific to take off and wall turns • Easily modified for endurance athletes • Great combo of strength and power work * Cycle 2 weeks of dry land one week of games*
Sample Training (Dry land) • Warm-up • Squat Jump x 10 • Split Jump x10 • 180’s x10 • Frog Jumps x 10 • 1 Leg Long Jumps x 10 • 2-4 sprints up stadium • Repeat 2-3 times with 1-3 minutes rest between sets
Sample Training (Toughness) • Toughness days are a great way to spark competition and break teams out of a lull • Don’t need to be specific • Great team bonding time • Has positive psychological effect on athletes * Reverse Bear Crawl up the stadium*
Keys to Success 1)Balance- train for balance in athletics • Know your time limitations • Major on the major, minor on the minor • Ensure athletic qualities are in correct proportions • EX: An extremely powerful athlete who is prone to injuries needs to train more on injury prevention and less on power production.
Keys to Success 2)Cooperation • Pool work • Dry land • Weights * All Aspects of training should be working together towards 1 common goal. Some sacrifices need to be made to accomplish the common goal
Keys to Success 3)Communication • Head coach and athletes • Head coach and strength coach • Strength coach and athletes • Strength coach, head coach, and athletic trainers
Keys to Success 4)Passion • Create athletes that are passionate about swimming • Be passionate about them realizing their potential • Have a passion to become better and grow more than you did the previous year • Have a passion for your craft. *A person of passion is easy to get behind*