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23 Week Program and Weightlifting, Dryland & Yoga

Lifting aerobically for swimmers isn’t needed. You already get your aerobic needs from the pool and or running. Cross training is great and do just that – Cross train!

Lifting is for speed and power as described in the FasterSwimming eBook. When you weight lift you are elevating your heart rate and are actually achieving a small base of aerobic conditioning.

If you have had a long break and need to ease into work-outs then please ease into it. Give yourself goals, with the best goal being longevity for exercise. If you attack it – it’ll be harder to maintain motivation.

I am going to elaborate on the 23 week program in FasterSwimming and your incorporation of weightlifting, dryland and yoga. If you follow the program you’ll lift twice a week, do dryland twice a week and yoga once. You need to add yoga at least during the taper phase for whole body strength and flexibility. It is also great for pre-season training. Start off with doing yoga as part of your dryland regime or begin with yoga as your dryland regime. When you have flexibility and feel stronger add more intense dryland and then start weightlifting. When you begin planning your weightlifting, dryland and yoga exercises you need to start with an emphasis on legs as they take the longest to get into shape and need more rest at the end of the season. Legs are neglected by all and drive speed. You must fight your desire not to work the legs. Legs will set you apart, drive the speed in swimming, give you a faster start and turn, better fly kick off the walls and create and maintain momentum.

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When choosing your weightlifting daily program choose accordingly as outlined. You can mix it up between Whole body, Upper body and Lower body exercises either by set or alternate within sets. That is consistent with your swimming workouts. If you emphasize legs during weightlifting then have a recovery kick set during your swim work-out and the same pattern for Upper and Lower body exercises. Choose accordingly to coordinate all your workouts as you don’t want too much of one thing during the day. You need to alternate either by set or within each set as this is one of the essential guidelines to faster swimming. You alternate Upper and Lower body parts always to force recovery of the opposite body part emphasis as well as increase quality of the body part being worked.

When lifting and trying to maintain speed remember safety and the mechanics of each lift. Don’t just throw the weight in the air to ensure speed. You wouldn’t spin your arms in the water without controlled speed and efficiency through the water. Just remember this concept. Your controlled speed will develop over time just keep focus.

Dryland emphasis is mainly whole body working your core always with upper and lower body support muscles. Develop in conjunction with weightlifting, yoga and especially your swimming.

When you begin the 7 week taper your weightlifting, dryland, yoga, and swimming are all focused on developing speed and power while maintaining your aerobic base. Week three you’ll notice changes in your training requirements with the slow resting of your legs. (The weightlifting taper workouts are outlined on pages 78-81 and the dryland taper workouts are outlined on pages 113-117 of the FasterSwimming eBook.) Remember to specify to your yoga instructor to hold the leg poses for less time, possibly do them at the beginning of the work-out and do recovery stretching. The taper outline explains when you should focus on speed work. THAT DOESN’T MEAN YOU SHOULD STOP TRYING TO GET STRONGER! Strength helps produce speed. Do a few warm-up sets of your desired exercise then try a set or two of one repetition maximizing your weight, then stretch or do a recovery swim if you can. Get a massage or sit in the hot tub maybe on weeks 5 or 6. A full body massage if done correctly will take a few days to recover from so don’t do it the day before your big swim. Hot tubs will sap your energy so hydrate and use the hot tub for recovery well in advance of your big swim.

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You should also limit your weightlifting and dryland exercises to about 30 minutes while increasing your yoga and stretching to 60 minutes. Maintain 45 minute sessions of each during the season. Recovery swimming after each would be great if you have the facility and the time. If you decide to do dryland during week 7 then add a +/- 20 minute session to maintain core strength before yoga or swimming. This is a great way to help the fast twitch muscles recover especially if you have just finished one of your championship meets.

If you have noticed from reading this article, recovery is essential to your faster swimming.

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