re: Weightlifting for High School Swimmers
I've had a chance to look over your ebook.
I'm very impressed but have a question regarding the weightlifting
section. My son is 5' 3" and weighs 111 pounds. He will be
a 10th grader and is obviously small for his age. Should he be doing
the weight lifting considering his size and his age? If so, 1-2
times a week or every other day?
The focus is definitely not on power lifting
and won't stunt his growth. I have all my freshman swimmers lifting
once to twice a week for maybe 45 minutes each session. Lifting
every other day is fine alternating either upper and lower body
work-out by days or sets. You could lift twice a week and do dryland
on the third day, then the following week switch to two dryland
days and one weight lifting. Keep me updated with his progress.
My son swims the 50 free, 100 breast and
is on 2 relay teams. The coach is having them lift 3 sets of 10
with moderate to heavy weights. My son says he can lift the first
2 sets without problem. When he gets to the 3rd set he has difficulty
lifting rep 8, 9 & 10. Is this consistent with your coaching
or is this type of lifting going to hurt him? He is a sophomore,
weighs 115 and is 5’5”. From what I read in your book
he should maintain his speed throughout all sets. Is this correct
and does he need to lower his amount of weights per station?
Your son should be able to maintain the speed on the third set and
if the last few reps are a bit challenging that is OK. He could
take more rest before the last set or he could lower the weight
to maintain speed. I would have swimmers do multiple rep sets once
a in a while but not on a regular basis.
The workouts are written in a manner that
is adaptive to any age group at any level. Some of the send-offs
and some of the heart rate sets you’ll experience throughout
the year can be adjusted by you as needed for your physical abilities.