Looking for a weight training program

Looking for a weight training program

Post by Stephen Graha » Tue, 18 Mar 1997 04:00:00

I have a 17 year old swimmer who is currently a junior in HS.

He swims for a USS club also. He is close in several events to getting
his JO's.

His HS coach has told me to get him on a weight program this summer to
build his strength and I have been told by other people to be careful
in this area because of flexibility concerns.

I can buy the weights or even a nautilus type machine, but I have no
idea what he should be doing in the form of exercises or how much
weight he should be lifting etc...

Can anyone out there offer some advise and/or direction in this area.

Swimmers Father


Looking for a weight training program

Post by James M Thomps » Wed, 19 Mar 1997 04:00:00

    At my high school practices last season, we did all of our weights
with a low weight and a high repetition, this training is program more
geared toward toning muscles than mass building.
    The reason that people lose flexibility is, I believe, having large
amounts of mucle mass and not stretching it out before and after each
practice. So, like my coach always told us: STRETCH! I have been told
that swimming also helps keeping flexibility because swimming tends to
striate muscles while weightlifting packs them into a tight mass.
    Please take this advice with a grain of salt and get a second
opinion, because I'm not a coach or anything.

James Thompson


Looking for a weight training program

Post by Todd Matter » Wed, 19 Mar 1997 04:00:00

Stretching is certainly a requirement.

But personally I think the muscle bulk-up thing is way, way overdone.  
Very very few people have the genetic make-up that would build muscle
bulk from moderate weight training (if this is really a concern for you
you're gifted and should become a body builder).  Most people find it
very difficult to add more than just a few pounds of muscle.   Like in
swimming, a variety in weight training is probably the best approach.


Looking for a weight training program

Post by erin » Tue, 25 Mar 1997 04:00:00

Another thing you may want to consider is doing some resistance training
to create muscle mass.  Try getting some surgical tubing, as its cheap
(you can get it at a hardware store), its versatile, and its easier to
lug around than a Nautilus machine! This would be an effective
alternative to going on a weight training program, which can tend to to
more harm than good.

Tie the tubing around a post at shoulder height, and put the ends in
each hand.  While standing, lean over to almost a nintey degree angle,
and practice the pulls of each stroke (back is another ball of wax).
The swimmer gains strenth in the pertinent areas as the resistance from
the tubing creates muscle mass.

In the water, tie the tubing to a belt around the swimmer's waist and
tie the other end to a post or something secure behind the swimmer.  The
tubing should be about one third to half the length of the pool.  The
swimmer dives in and proceeds to swim towards the other end, and the
tubing will get tighter, thus the swimming gets increasingly difficult.
This is great for all strokes and a real challenge!  The swimmer's goal
is to get to the other end of the pool.  Then they can turn around and
swim back at lightning speed, as the tubing is pulling them in the
opposite direction.  This isnt only useful, its fun!

Good luck!
Erin McConnell
Vancouver BC Canada