Hey there folks.
During this tri-season, I’ve done no additional strength (gym) training at all, and have relied on all the swim-bike-run to get me where I need to go (following a program from my tri-club). I’m starting to wonder if I should be putting some time in @ the gym, particularly to develop upper body strength, and to help improve my swim. Any thoughts on this, and if so, any programs in mind that I could follow?
Cheers, and thanks…
Ian
No, don’t. It won’t make you faster, you arms might look a little buffer in a tri-suit, that’s all. Don’t give in to vanity.
How fast are you?
How flexible are you? How often do you train?
You would have to do serious swimming mileage to make any strength training really pay off: the best way to swim faster is to train more.
Lastly and most importantly: how good is your technique? This is the limiter for nearly everyone.
There have been quite a few studies in swimmers showing that strength training did not increase swim speed, even though the swimmers got stronger. you might have mixed up getting stronger with getting faster. It happens quite often if not daily on ST. You should inquire about developing more power (propulsion) instead of strength.
Any opinions on using resistance bans?
Thanks
Woody
If you want to build swim specific strength and muscular endurance, you may want to check out the Vasa Ergometer. Although expensive, it along with the Computrainer have been my best triathlon training equipment purchases.
There have been quite a few studies in swimmers showing that strength training did not increase swim speed, even though the swimmers got stronger. you might have mixed up getting stronger with getting faster. It happens quite often if not daily on ST. You should inquire about developing more power (propulsion) instead of strength.
For what it is worth, Phelps attributes his most recent gains (see World Championships) to hitting the weights.
So, if you are putting in Phelps’ yards, have Phelps’ technique, are going Phelps’ speed, and are aiming at races that are 2 minutes or less in length, go for the weights.
There are some exercises bouncing around the internet having to do with “early vertical forearm” training. Of any of the supposed performance enhancing strength exercises I have seen I’d say those are the most likely to help.
But my goodness be careful, an early catch or early vertical forearm is the source of injuries among folks learning this stuff on the internet. You shouldn’t pursue it so aggresively that your neck and shoulder starts to act up from overusing your levator scapulae and scalenes.
If you have had shoulder problems, and if you put in much yardage you probably will, you can use the shoulder exercises from usaswimming.
Nope. Waste of time. Swim more.
Ken
more squats for you & more often. less posting. now hit the weight room
I hit the weight room quite often (3 days per week when base training, move to 2 days, and then one day for the final month of training) But I have never done machines (except for occasional leg press). I always do core strength work like pushups, situps, bunch of different ab excercises, a good one for swimming that i do every week is superset 10x hindu pushups, 5 dips and 5 pullups. You won’t be buff like most dudes I see at the gym, but I think it helps my swimming. Maintaining form while running too.
I’d say it entirely depends on the issues you are running up against that make you feel that you need to hit the weights. If while swimming you are getting particularly sore or tired in 1 muscle group (triceps for instance) then it might be worth doing a couple of simple extended workouts. I was on the swim team in HS so I still have reasonable form, but usually don’t swim at all in the winter (the pools down here in Floriduh are not heated and not indoor and freezing cold to me). Come March I hop in the pool and usually find that one muscle group (forearms, lats, triceps, etc) are substantially weaker than the others. So I go home from my first swim workout and hit my home gym setup. Here’s an example workout for lats:
“Towelpull” using triceps rope sets:
155lb: 19 17 17 15 14 13 13 11 10 8 7 7 5
122lb: 15 12 12 12 11 10 9 7 6
101lb: 13 10 10 9 8 6 6
These are all done at a “pull rate” similar to my swim stroke and done with a couple minutes rest in between. Sorta like doing a series of 25s or 50s with a rest. I can typically improve my lift to fatigue by 25% or more (reps x weight) with each 3-4hr session which can be done after a good bike workout. If you do this expect to be sore for 3-4 days. Doing this every couple of weeks allows me to more or less ignore swimming for the entire year and finish casually MOP in the swim. But that’s only because my biggest potential gains in time come from the bike and run legs…AND I have pretty decent form. If your form isn’t capable of swimming an “easy” 35 min 1.2 miles then you are probably better off just swimming more. 
Well, I have a friend who is going to try to break a national age group record this Fall (and beat the record held by a former gold medalist).
He has finished his tri season and is lifting his ass off. And says he definitely thinks it makes him faster.
When I watch him easily do the stack on the tricep rope pushdowns I can’t help but think that doesn’t hurt.
So, yeah, I think lifting helps. More importantly someone who should know better than me (or probably all of us) thinks it is important.
Coming from a swimming background, I think that weights can help some, but they are way overrated. When you swim alot, your swimming muscles develop with the time spent in the pool. However, in my opinion too many triathletes spend too little time in the pool. Me, unfortunately, included. Then it makes sense to strengthen your upper body some. It’s amazing how weak I was in my upper body after not swimming much for 6months.
To get faster swimming, I’d say spend more time in the pool and supplement with some strength training. Not much though maybe 2x20min a week or even better, use stretch cords 2-3times a week and work the swim specific muscles.
All that said though, time spent in the pool is best for improving your swim. With very little volume though (<20,000yrds) I think some strength training will help.
I agree, when I get to Phelps skills, I will slow down on the swimming, and hit the weights. Until then, more time in the pool
to work on technique. When 10 year olds can kick my ass, it is not about strength.
Dave
you might have mixed up getting stronger with getting faster. It happens quite often if not daily on ST. You should inquire about developing more power (propulsion) instead of strength.
Since the OP didn’t inquire about that, I will. How do you develop more power in the pool (and would doing so take 23 seconds off my 500 free time?!)
your 500 free time is faster than mine. I’m sorry I can not answer that.
When 10 year olds can kick my ass, it is not about strength
I don’t know – have you seen how strong most skinny 10 year olds are relative to their weight? Back & forth across the monkey bars, all day long. I know I can’t do that.
Good point.
Dave
Well I became much faster dropping weights. I think one of the reasons why is I had no upper body recovery, lifting 3 times, and swimming 3 times a week. Dropping weights went from a 1:07 first IM to the last two being 1:00 flat. Drop the weights and do a 4000 to 5000 straight once a week. Then throw in some intervals and vella! Least worked for me. My 0ne cent
Do pushups, situps, pullups, and lunges. Its all the strength training you’ll ever need. And its free.