Swimming-specific strength training gives competitive swimmers an edge. By strategically incorporating strength training into the swimming routine, better and quicker improvement can be expected. In order to enhance your performance, swimming alone is not enough. An effective strength training is crucial if you want to improve your swimming times. This book shows you what types of strength training benefit swimming and how to develop a winning routine. It includes swimspecific strength-training and lots of sample workouts. Read about: • Types of strength training that benefit swimmers • How to develop force, power, explosiveness and stability • What makes strength training count - including transferability, adaptation, orientation, variation, over-training, season planning • Using muscles to move and stabilize • Linking muscle movement • Stages of development Special section with: • Strength training routines for all levels • Strength training circuits for all levels • Shoulder maintenance routine TABLE OF CONTENTS......Page 7 1. WHAT MAKES SWIMMERS FAST?......Page 13 Athletic Base......Page 14 Strength Training......Page 15 How Land-based Strength Training Encourages Swimming Speed......Page 18 Why Swimming is Not Enough......Page 19 More Benefits of Strength Training......Page 20 Transferability......Page 23 Adaptation......Page 24 Orientation......Page 25 Variation......Page 27 Over-Training......Page 28 Season Planning......Page 30 3. THE SWIMMING MUSCLES......Page 33 Linking Muscle Movement......Page 35 Moving and Stabilizing......Page 36 What Connects Everything......Page 40 Take a Swimming Lesson from a Seal......Page 41 Under the Surface......Page 44 Key Muscle for Certain Strokes......Page 47 Why this is Important......Page 51 At What Age Should Strength Training Begin?......Page 52 Specific Work for Specific Stages......Page 53 The Early Developer and the Late Bloomer......Page 55 Just Keep Swimming......Page 59 Self-Resistance......Page 61 Where are the Push-ups?......Page 71 Self-Resistance with Accessories......Page 72 The Medicine Ball......Page 79 Stretch Cords......Page 84 Stretch Bands......Page 86 Exercise Machines......Page 88 Weight Machines......Page 90 Free Weights......Page 93 Shoulder Stabilization......Page 96 How Much and How Many?......Page 99 Before or After Swimming?......Page 101 Start Right......Page 103 Warm-Up......Page 104 Take it Easy on the Stretching......Page 105 Posture......Page 106 Control......Page 107 Strength Training Routines......Page 109 Strength Training Circuits......Page 134 Shoulder Maintenance Routine......Page 158 8. MEASURING PROGRESS......Page 161 CONCLUSION......Page 163 CREDITS......Page 165 In order to enhance your performance, swimming alone is not enough. An effective strength training is crucial if you want to improve your swimming times. This book shows you what types of strength training benefit swimming and how to develop a winning routine. It includes swim-specific strength- training and lots of sample workouts
