Lifting for Core Strength/Swimming

Triathlon Forum
1

I’m lifting two days a week basically to strengthen my core. I have a
bad back from getting hit by a car, and last year I didn’t do any core
work and basically lost the season due to various back related
problems. I’m not really concerned with leg strength in the work out.

So I’ve been doing the following:

The first three exercises were from a stability article that I read in
a Men Health magazine at a doctors office: see
http://www.menshealth.com/cda/article/0,2823,s1-1-77-123-1802,00.html

  1. Squat to Curl to Press
  2. Swiss-Ball Bench Press
  3. Stationary Lunge and Row

Then I do one of the following core workouts from:

  1. www.d3multisposrt.com/articles/core1.html
  2. www.d3multisposrt.com/articles/core2.html
  3. www.d3multisposrt.com/articles/core3.html

I’m thinking about adding one to three more exercises. Something for
swimming strength or injury prevention. Does anyone have any ideas? Lat Pulldown and Military Press maybe?

Thanks,

Matt

2

Have you looked at the 2 articles on this website regarding stability training?

http://www.slowtwitch.com/mainheadings/coachcorn/strength.html

http://www.slowtwitch.com/mainheadings/coachcorn/strength2.html

They should give you a couple more ideas for exercises. I would suggest the swimmer’s cable stroke as well as the reverse stroke. Make sure your core workouts are on your feet as much as possible (details in the articles) since you run/bike using everything all the way down to your feet, you need to train that way. Many “core” workouts tend to only hit the torso.

I would be happy to answer any questions if you have them. Good luck!

3

http://www.d3multisport.com/articles/core1.html
http://www.d3multisport.com/articles/core2.html
http://www.d3multisport.com/articles/core3.html

these links might work better

the vasa trainer or swim strech cordz are a good addition for swimming.