Making Your Swim Program Stronger

Making Your Swim Program Stronger

Mike Adams Head Boys CoachNaperville Central High School

78th Annual NISCA Convention and Clinic Minneapolis, MNMarch 25 - 26, 2011

What we do in the Weight RoomThe body is a racecar

We fine-tune the engine in the water

We build hydrodynamics and shaping in the weight room

We lift 3 times per week regardless of practice or meet schedules

The days we liftHelps to make phenomenal progress in the water

Greg Troy, Coach of Ryan Lochte

We lift Monday, Wednesday and ThursdayNever target the same group of muscles back to back

Put effort into your dryland program

Consistently in motionWe currently have 45 swimmers all lift after practice

We have adequate coaching coverage in the weight room

Little to no rest or off-task in the weight room

We have shifted from a traditional approach to a program that focuses on producing more power

Free Weights, Angles, Planes

We do very little machine / Nautilus based strength training.

We lift at many different planes and angles

When you are in the water, you are never n a static or constant position.

Free Weights, Angles, Planes

We are more of a free-weight program

We are looking for the proper form, then intensity

We have had very few, if any injuries in the weight room

14-Week Strength Plan

Week 1-2: Base Foundation

Week 3-4: PHA

Week 5-6: ChristmasWork Central Nervous SystemRecoveryRange of MotionFlexibility

14-Week Strength Plan

Week 7: Base Foundation

Week 8-10: PHA

Week 11: Buffer

14-Week Strength PlanWeek 12-14: Peaking and Recovering

Week 12: Moderate repetitions and weights. Maintain feel / good strength

Week 13: Light repetition and weights. Mental Rehersal

Week 14: Stretching, NO weights. Get ready to swim FAST

14-Week Strength Plan

This formula changes for those on an 11-week season

This is a template, not an absolute

Main ExercisesSquats

Dead Lifts

Horizontal PressBench PressPush UpsDips

Main ExercisesVertical Push OverheadMilitary Press

Vertical PullPull-Ups

When in doubt Pick up a plate

Dan Rumishek

Pick up a PlateMilitary Press

Bent Arm Rows

Chest Press

Bicept curls

Pick up a PlateCore rotation

Back Starts

Tricept Curls

Back Press

Peripheral Heart ActionWe want the heart pumping blood to the muscles that need it and quicklyThus, we might do a set of these 3 exercises, repeated 4 times:Squats emphasis on legs and back1 x 5Single / Double arm rows emphasis on arms and back1 x 12Incline sit-ups emphasis on abdominals1 x 20

Constant Variety in the Weight RoomArmsTricepts PressDumbell KickbacksMedicine Ball Chest PassesBarbell Bicepts / Tricepts curlDumbbell bicepts curlClose grip push-upsClose grip bench press

Constant Variety in the Weight RoomShouldersForward dumbbell deltoid raisesLateral dumbbell deltoid raisesBent over reverse dumbbell fliesArata SwingsJohnsonsCrab WalksInternal rotation with tubing or cablesExternal rotation with tubing or cables

Constant Variety in the Weight RoomChestPush-upsFeet elevated push-upsBench PressDumbbell Physioball bench pressBarbell incline bench pressWheelbarrowsStanding double-arm medicine bal throw-downsReverse pull-up

Constant Variety in the Weight RoomAbdominalsPlanksSide PlanksV-UpsFlutter KicksPhysioball crunchesRussian twists with medicine ballMedicine balls with kneeling chop

Constant Variety in the Weight RoomBackChinupsPull-upsLateral Pull-DownsDouble-arm seated rowsBent over single-arm rowsCobrasPhysioball back extentions

Constant Variety in the Weight RoomLegsSquatsDead liftsJump blocksDumbbell step ups onto jump blocksLunges with barbells Leg curlsLeg extentions

Constant Variety in the Weight Room

Whole body:

Lawn Mowers

Burpees

Diagonal cable column lifts

Other Complementary ExercisesSwimming with weights

Leg Throws

Straight arm pullovers

Bent arm pullovers

Other Complementary ExercisesThe Matrix

Stairs

Rotator Cuffs

Pectoral Flies

Other Complementary ExercisesWrist Curls

Bench jumps

Bicep curls with bar

Standing jump presses with bar

Other Complementary ExercisesMedicine ball kicking and dropping

Medicine ball half-twists

Medicine ball full-twists

Reverse push-ups

Other Complementary ExercisesHindu push-ups

Press backs

Tricept Curls

Vasa jumpers

Other Complementary Exercises

Explosive Squats

Stretching for last 5 10 minutes

Underwaters Typical WeekSets of varying distances with pole in the middle of pool

Streamline to the green line

Texas kick

Widths

Underwaters Typical WeekMonofin 1,000 1,500 yards per week

Under / Over 50s with fins

Underwater 25s

RocketsFins in deep end pushing off bottom

Power RackThree Racks

Three Swimmers 20 Reps

One Swimmer every 20 Seconds

30 minute duration

Power RackOnly for athletes who double

Times recorded for each session parent volunteers

Free, Specialty, Underwater

Taper for the IndividualGenerally a 3-week process

Go through a set warm-up

If your program has a minimal weight-room:Use a 2-week taper

Taper for the Individual

Depends upon the athlete needs and how hard one has worked during the seasonIn and out of the weight roomIn and out of the water

Some athletes need more rest than others

Window of Opportunity v. Specific time and placeLook at the taper as a window of opportunity

Generally, the first week consists of 75% normal yardage

Week 2 generally is 50% of normal yardage

Week 3 consists mostly of warming up

Window of Opportunity v. Specific time and place

Try to maintain aerobic conditioning

Continually work on speed and pace

Be careful with dives and odd distances

When in doubt, restSome athletes look and feel great others not so.

Be calm and get the swimmers ready

Swimmers MUST rest outside of pool

When in doubt, rest

When in doubt, restBroken Swims

Everything is individualized

Go with your gut

Maintain confidence regardless of how swimmers look

Proper Diet and Nutrition

No dirty diesel

Barry Sears The Zone Diet

Try to be careful that the State Team is not too fast at Sectionals

ReferencesFunctional Training for Sports: Michael BoyleHigh Intensity Training: John PhilbinStrength Training Anatomy: Frederic DelavierSwimming Anatomy: Ian McLeodTheory and Methodology of Training: Tudor BompaSwim Strength: Paul CollinsHow to Develop Olympic Level Swimmers: Dr. John Cramer

ReferencesSports Psyching: Tom TutkoCoaching the Young Swimmer: Kurt Wilke & orjan MadsenSprinting: A Coachs Challenge: Sam FreasHoward Firby on Swimming: Howard FirbyBreakthrough Swimming: Cecil ColwinTotal Immersion: Terry LaughlinTotal Training for Young Champions: Tudor BompaPeriodization Training for Sports: Tudor Bompa

ReferencesThe Swim Coaching Bible: Dick HannulaSwimming Faster: Ernest MaglischoSwimming Even Faster: Earnest MaglischoSprint Salo: David SaloChampionship Swim Training: Bill SweetenhamThe Science of Swimming: James Doc CounsilmanThe Zone: Barry Sears

ReferencesTotal Body Training: Dr. Richard Dominguez & Robert GajdaSwimming Dynamics: Cecil ColwinSwimming into the 21st Century: Cecil ColwinA Scientific Approach to the Sport: John Troup & Randy ReeseThe Science of Winning: Planning, Periodizing and Optimizing Swim Training: Jan Olbrecht

ReferencesASCA Advanced Freestyle: ASCA

ASCA Advanced Breastroke: ASCA

ASCA Advanced Butterfly: ASCA

ASCA Advanced Backstroke: ASCA