In the world of swimming, it is very common to focus exclusively on training in water, making meters, repeats, series…Or also using various accessories, such as the pull buoy, mittens, the fins, swim belt…
But is little frequent training to improve the force out of the water or, as it is usually called, “in dry”. The purpose of this type of training can focus it on two aspects: to improve own performance, or what is very important, where I will focus basically, to prevent possible injury or overloads caused by hard training in the water or the abundance of weekly meters.
In this article I am going to show a series of exercises and recommendations to strengthen the muscles and joints with more importance and at the same time strengthening exercises of the core or middle zone.
For this kind of exercises we can use elastic bands, fitball, free weights and the own body weight.
Many of the exercises can be done with either free weights or elastic bands. If we use free weights, we will do it with sparingly, because If we use a high weight we could cause an increase in muscle mass, which in turn could result in greater resistance to the advance and therefore a reduced performance when it comes to swimming.
The elastic bands are more beneficial as the resistance is continuous, as occurs in the water, because the band is always making counter force to which you do to regain its initial state. This is why I recommend them rather than free weights.
We begin with exercises where the shoulders, the pectoral and dorsal muscles are involved. Created 4-5 series between 12-15 repetitions without reaching the total muscle fatigue for each exercise, with a break between series of 1 minute.
1) exercises to strengthen the shoulder joint:
In this exercise is to reach the height of shoulders, strengthen face above the deltoid, very involved in the traction of front crawl style.
In this exercise, above all to strengthen the back of the deltoid muscle involved in aerial styles regains butterfly and breaststroke.
Can be performed in the same way, but on the band with your feet and holding each end in each hand.
(2) the chest exercises:
You can be with your knees supported or with the legs fully stretched.
(3) exercise for the back:
Elbows glued to the trunk and your back straight, chest out.
Then pass to the exercises to strengthen the area of the core or middle zone, which will help us to maintain the hydrodynamic position in the water.
To do this, we will use the fitball or the body. We can perform the exercises posture during 4-5 repetitions of 15-30 seconds up to a limit of 1 minute with a similar action after break.
It may be done in the same way but without the fitball.
Alternator both sides, keep the elbow to the shoulder and stretched body.
All these exercises, and many more that are special similarity, must be performed with a frequency of 2-3 times per week, with a length of 35-40 minutes, even before entering the pool.
There are much more complex development of strength exercises, but in this article I wanted to show a general basis and recommendations to strengthen and prevent possible injury as well as give tips on a good postural hygiene when making them.