Viewing blog statistics, I note that the largest number of visits is around the posts on dry practice for swimming.
I'll try to write a summary of what I posted above and my present view of the case, I hope you find it useful.
training out of the water is used typically looking for a more powerful stimulus for muscle hypertrophy than just swimming. This approach seeks to strengthen the muscles used to swim further and faster than swimming through overload itself with weights, rubber bands, self-loading and other instruments of torture.
The previous point is still valid, but further work is currently in physical stability (in English refer to this as "core strength" or "core stability", the "core" becomes abdominal and paraspinal muscles of the pelvic girdle) to maintain a proper position in the water. Furthermore, this stability of the body is the single point of support for the movements of the limbs with which we in the water (we have no ground on which to rely), and with better support, the energy used in the arms and legs becomes more efficient . In my opinion, the floodlights "hi-tech" that flooded the pool tables and records a few years ago, which was mainly made artificially produce this effect, as if it were a straitjacket, being the real benefit issues minimum friction. That is why some swimmers improved a lot and others so little.
To strengthen the "core" used all kinds of crunches, and introduces the use of balloons as those used in Pilates exercises in many arms and legs that force to stabilize the body to perform them. Diabolical devices are also used as the abdominal wheel .
The third consideration is that, as swimming is working different metabolic pathways (aerobic light-medium-intense production of lactate, lactate tolerance, power), outside the water too.
usual planning starts with a phase of "general power" and "resistance", exercising to strengthen the upper body, lower and the "core", with many sets of repetitions or time and moderate loads.
then switch to a more "specific" exercises especially designed for the style that will be used in competition. Many of the exercises you can do are useful for all styles. To crawl and back we must also strengthen the rotator muscles of the trunk (oblique lumbar muscle) and adductor muscle breaststroke legs.
In this specific phase, it emphasizes the "power", this is to develop maximum force in the shortest time possible, because the important thing is swimming time, not only newton you develop strength. To gain power, using sets of 8 to 12 repetitions with a phase of very rapid contraction and slow relaxation, and if you use weights, the load is usually around 70% of one repetition maximum. The medicine ball is very specific for this type of training, like the "plyometrics". These are workouts that produce a lot of muscle wastage and may cause injury if not done properly, so do not ye never tired (for example after exercise in water) and I do not recommend it more than two or three days a week unless ye superheroes. Of course, before starting with the power and Plyometrics must have achieved a sufficient base strength.
to see if I can make time and in a few weeks to write something about plyometrics.
And now, so you can implement all this theory, there are a couple of books and a DVD that I like much about it (the particular order is my ranking):
Complete Conditioning for Swimming
Training for Explosive Speed \u200b\u200band Power
I'll try to write a summary of what I posted above and my present view of the case, I hope you find it useful.
training out of the water is used typically looking for a more powerful stimulus for muscle hypertrophy than just swimming. This approach seeks to strengthen the muscles used to swim further and faster than swimming through overload itself with weights, rubber bands, self-loading and other instruments of torture.
The previous point is still valid, but further work is currently in physical stability (in English refer to this as "core strength" or "core stability", the "core" becomes abdominal and paraspinal muscles of the pelvic girdle) to maintain a proper position in the water. Furthermore, this stability of the body is the single point of support for the movements of the limbs with which we in the water (we have no ground on which to rely), and with better support, the energy used in the arms and legs becomes more efficient . In my opinion, the floodlights "hi-tech" that flooded the pool tables and records a few years ago, which was mainly made artificially produce this effect, as if it were a straitjacket, being the real benefit issues minimum friction. That is why some swimmers improved a lot and others so little.
To strengthen the "core" used all kinds of crunches, and introduces the use of balloons as those used in Pilates exercises in many arms and legs that force to stabilize the body to perform them. Diabolical devices are also used as the abdominal wheel .
The third consideration is that, as swimming is working different metabolic pathways (aerobic light-medium-intense production of lactate, lactate tolerance, power), outside the water too.
usual planning starts with a phase of "general power" and "resistance", exercising to strengthen the upper body, lower and the "core", with many sets of repetitions or time and moderate loads.
then switch to a more "specific" exercises especially designed for the style that will be used in competition. Many of the exercises you can do are useful for all styles. To crawl and back we must also strengthen the rotator muscles of the trunk (oblique lumbar muscle) and adductor muscle breaststroke legs.
In this specific phase, it emphasizes the "power", this is to develop maximum force in the shortest time possible, because the important thing is swimming time, not only newton you develop strength. To gain power, using sets of 8 to 12 repetitions with a phase of very rapid contraction and slow relaxation, and if you use weights, the load is usually around 70% of one repetition maximum. The medicine ball is very specific for this type of training, like the "plyometrics". These are workouts that produce a lot of muscle wastage and may cause injury if not done properly, so do not ye never tired (for example after exercise in water) and I do not recommend it more than two or three days a week unless ye superheroes. Of course, before starting with the power and Plyometrics must have achieved a sufficient base strength.
to see if I can make time and in a few weeks to write something about plyometrics.
And now, so you can implement all this theory, there are a couple of books and a DVD that I like much about it (the particular order is my ranking):
Complete Conditioning for Swimming
Training for Explosive Speed \u200b\u200band Power
Conditioning for Swimmers: A Guide to Land-Based Training
All three are full of ideas, examples of planning and many other things interesting. For the year
dry heat would be talk of exercises to prevent common injuries such as swimmer's shoulder and stretching, but I think that best address these issues at another time and specifically. PD
All three are full of ideas, examples of planning and many other things interesting. For the year
dry heat would be talk of exercises to prevent common injuries such as swimmer's shoulder and stretching, but I think that best address these issues at another time and specifically. PD
For questions and inquiries, you leave a comment and will be resolved, if they are easy!.
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