1 / 29

Strengthening The Swimmer

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.

Télécharger la présentation

Strengthening The Swimmer

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.


Presentation Transcript

  1. 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

  2. Program Design • Terms used to describe training phases • General Preparation • Hypertrophy • Strength • Power • Endurance • Power Endurance

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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)

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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!

  14. 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

  15. 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

  16. 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.

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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*

  23. 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

  24. 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*

  25. Sample Training (Sample Week)

  26. 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.

  27. 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

  28. 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

  29. 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*

More Related