Category: Weightlifting

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Weightlifting for Swimmers – Example

Here is a recent swim team lifting workout. We are in a building phase, so we’re spending a little more time in the weight room right now (hence the total time and volume). This should take a little over an hour – there are no max or even near-max lifts here, so rest between sets – exercises should be brief. This follows the FasterSwimming workout plan and incorporates an extra effort exercise (push and total-body/pull) and a split speed exercise selection (push and pull).

Warm up as indicated, and include active and passive stretching (mobility) at the end (we did some stability, too!).

Warm up – 8 min

2 x 10 Hanging Leg Raises (pikes or tucks)

2 x 10 Overhead Squats (go deep)

Effort – 25 min

5 x 8 Bench press – slightly narrow grip (not on smooth)
two or three work-up sets for bench

5 x 8 DB Deadlift + shrug 2x at top of each dead
Chin up, butt down

Speed – 12 min

5 x 3 Push Press – light weight (speed…)

8 x 3 Pull ups – pull up fast & go down low

Density – 10 min

3 x 8 Mountain (15) and DB Snatch
Light DB’s – 15 Mountains @ bottom of each snatch
They should get thru each set quickly here taking time between sets
Again, chin up, butt down when snatching

Extra – 8 min

2 x 10 Cuban press – light & controlled
3 x 25 Push ups

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Question re: Weightlifting for High School Swimmers

Q
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?

A
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.

Q
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?

A
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.