master swim strength training

Other Sports
1

Hi everyone…I have a guy , competing in master swmming,Ask me to help outline a strength program…he swims 3 times a week,one srpint,one long and one tec and exercises,…he can strength train 2 times a week…I suggest him to train whole body, starting with 5 exercise plus some addictionalt movements…

to begin , berbell row, bench press…pull ups and military press, plus squat and or dedlift… starting with 2/3 sets of 10 12…and then progressing, he is not very expart in str, training…then, to conclude the session., some abs,calves, post deltoids and other little muscles exercises, …
this is a base I suppose, later we can manage to work on max force power str endurance ecc…
I came from weigthlifting and track, and so…if someone can help…

2

My article might help with your needs

http://elitefts.com/documents/power_pools.htm

read it, try it, and write about it.

3

My expericence with swimmers suggest in may be you can give them most by targeting shoulder stability/flexibility and improving the upper-lower body relationship via appropriate mid section work. I think these two factors of the more crucial elements to improving stroke efficiency and length. But by all means take the oppurtunity to improve as much of the athlete as you can.

Try this link also -
www.faccioni.com/Reviews/drylandswimtraining.htm

4

tnx, we’ll start working this afternoon…I’ll keep you informed.obviously midsection work is important…see ya…