sport specific training: swimming shmd 249 15/10/2013 1
TRANSCRIPT
Sport Specific Training:Sport Specific Training:SwimmingSwimming
SHMD 24915/10/2013
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IntroductionIntroduction• Olympic sport:Olympic sport:
50m Freestyle
100m Backstroke100m Breaststroke100m Butterfly200m freestyle200m Backstroke200m Breaststroke200m Butterfly200m freestyle400m Freestyle800m Freestyle1500m FreestyleMarathon Swimming 10km
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• Olympic sport: Olympic sport: Relay & Medley
200m Individual Medley
400m Individual Medley4 x 100m Freestyle Relay4 x 200m Freestyle Relay4 x 200m Freestyle Relay.200m Individual Medley.200m Individual Medley4 x 200m Freestyle Relay200m Individual Medley4 x 200m Freestyle Relay200m Individual Medley4 x 100m Medley Relay 4 x 100m Medley Relay4 x 100m Medley Relay4 x 100m Medley Relay
EnergyEnergy
• Swimming vs. running.
• Swimming = 4x energy running.
• WHY???
• Drag forces – water resistance.
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IntroductionIntroduction
• Swimming workouts focus on building:
– Muscular endurance.
– Cardiovascular endurance.
– Muscle strength.
– Explosive power.
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IntroductionIntroduction
• Swimming involves all major muscle groups,
any weakness = poor performance. any weakness = poor performance.
• Upper-body:Upper-body: strong arms & shoulders for speed & stamina.
• Core muscles: Core muscles: important for maintaining straight-body
water position.
• Lower-body: Lower-body: plyometrics for explosive power needed for
push-offs.
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IntroductionIntroduction
• Principle of specificityspecificity:
• By far the most effective way to improve you swimming is to
swim.
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Aerobic TrainingAerobic Training
• Off-season: cross training
– Running, cycling
• In-season: swimming
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Aerobic TrainingAerobic Training• Workout #1 (100m)
4 x 25 with no more than 20 breathes
rest
• Workout #2 (100m)
4 x 25 with no more than 15 breathes
rest
• Workout #3 (200m)
8 x 25 with no more than 15 breathes
rest
• Workout #4 (200m)
1 x 50 with no more than 20 breathes
rest
6 x 25 with no more than 15 breathes
rest 8
• Workout #5 (400m)
1 x 75 with no more than 20 breathes
rest
1 x 25 with no more than 15 breathes
rest
3 x 50 with no more than 15 breathes
rest
6 x 25 with no more than 15 breathes
rest
• Workout #6 (500m)
2 x 75 with no more than 15 breathes
rest
2 x 25 with no more than 15 breathes
rest
4 x 50 with no more than 10 breathes
rest
4 x 25 with no more than 5 breathes rest
STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT
• Basic analysis of front crawl stroke mechanics:
• 'arm pull down' through water: propels swimmer forward.
• 'leg kick’ alternates hip flexion & extension of the legs.
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STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT
• Competitive swimming involves: 'dive start & push off turn’:
dynamic ankle, knee and hip extension.
• Focus on exercises related to these movements (Strength
training).
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STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT• Swimming requires both muscular strength & endurance.
• Train to develop strong muscles with high endurance capabilities.
• Muscular endurance:Muscular endurance:
– 1 – 2 sets, high reps (15+) with low / medium size weights.
• Strength:Strength:
– 1 set using a heavier weight, for 6-10 reps.
• Frequency:Frequency: 2-3 times a week
• Upper-bodyUpper-body (2 sessions) & lower-body lower-body (1 session).
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Upper-body WorkoutUpper-body Workout• Wide Arm Push-Up
• 1 Arm Row
• Biceps Curl
• Triceps Dips
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Upper-body WorkoutUpper-body Workout
• Bench Press
• Tricep Kick Backs
• Reverse Fly's
• Lateral Raise
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Upper-body WorkoutUpper-body Workout
• Close Arm Press-Ups
• Normal Fly's
• Shoulder Press
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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout
• Side leg raise (balance both legs)
• Wall squat
• Toe touch opposite hand (balance).
• 1 leg squat (balance).
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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout
• Static adductors.
• Pulsing abductors.
• Air squats.
• Front raised lunge.
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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout• Pulsing hip extension (balance).
• Bent leg side raises.
• Deep squats.
• Standing bear squat (balance).
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