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1. Evolution of Swim Training Philosophy: Initially focused on high-volume aerobic work, the approach evolved to include strength training to enhance performance and reduce injury risks.
2. Integration of Dryland Programs: Both pool and open water swimmers now follow dryland training programs that complement in-water training, focusing on injury prevention and increasing speed and power.
3. Effective Strength Training Principles: Year-round strength training to maintain gains, using heavy loads for muscle and neurological development, and prioritising multi-joint exercises over isolated movements for better transfer to swimming.
4. The classic strength training exercises (squat, bench press, lat pulldowns etc) are best for swimmers
5. Dispelling Myths about Strength Training: Addressing misconceptions that strength training increases drag, conflicts with aerobic training, or doesn’t transfer well to swimming, by emphasising evidence-based benefits.
6. Results of Integrated Strength Training: Notable improvements in sprint performances, reduction in injury rates, and overall better athletic health and competitive edge through smart integration of strength training.

Oh Boy! Taking on the topic of strength training for swimmers is a scary activity. It’s a hugely opinion led and emotionally based topic for coaches and swimmers alike. Maybe we are seeing a way out of this subject matter labyrinth with the latest research from Faculty of Training and Sports Sciences, University of Applied Sciences Wiener Neustadt.

As a veteran swimmer, I’ve witnessed firsthand how proper strength training benefits performance – both in the pool and open water. In the early days of my swimming we focused training almost exclusively on high volume aerobic work. But despite the mileage, athletes often struggled when race pace intensified. Without foundational strength, their strokes faltered applying force. Meanwhile overuse injuries accumulated from chronic training loads their bodies couldn’t withstand. It was clear we needed a more rounded approach.

Now, both pool and open water swimmers follow complementing dryland programs that prevent injury while increasing speed and power. Yet some old-school detractors still discourage lifting weights – falsely claiming strength training conflicts with cardiovascular development or increases drag from added muscle mass. But current sports science and practical race results defy those outdated assumptions. Properly structured strength programming reduces injury risk while bolstering swimming power and endurance.

In this blog post, I’ll summarise current best practices on integrating strength training into swimmers’ plans – countering persistent myths that discourage coaches from adopting proven techniques that transfer into faster performances.

Principles for Effective Strength Programming

To start, swimmers are now “lifting” (ie strength training) year-round to prevent “adaptation erosion“. Swimmers take at most 1-2 weeks total off strength training – otherwise they rapidly lose prior adaptive gains when programs are stopped for extended periods.

Athletes use appropriately heavy loads for growth. While beginners benefit initially from even moderate 40-50% 1RM loads, optimal strength gains long-term require exceeding 60%+ 1RM to spur muscle damage and neurological improvements. (1RM -one-rep max- in strength training is the maximum weight that a person can lift for one repetition of a given exercise.)

“As a general rule, strength training should be carried out at sufficiently high intensities”

Emphasising big bang-for-buck multi-joint lifts before isolated movements. Squats, deadlifts, pull-ups, overhead presses build full-body strength that transfers better into swimming motions rather than chasing “sport specific” exercises.

Power gets trained AFTER building maximum strength foundations first. Too often, swimmers waste time chasing power outputs through explosive movements without developing sufficient underlying strength – putting the cart before the horse.

“The load intensity should not be less than 50–60% of maximum strength, even for athletes who are inexperienced in strength training. In the long term, intensities above 75% of maximum strength are advised in order to continue to be able to provoke adaptations.”

By adjusting programming to follow these sports science-backed guidelines, swimmers have seen substantial performance jumps – especially in sprint events relying on power and speed. Their injury rates have also dramatically declined. Simply put, smart strength integration protects athlete health while unlocking faster swimming capacity aerobic work alone cannot achieve.

Countering Myths around Strength Training for Swimmers

Despite these clear performance benefits, lingering skepticism remains among some coaches who discourage strength training based upon flawed assumptions. But current sports science and real-world evidence defies notions that lifting conflicts with swimming success. Let’s explore some specific myths:

• Myth: “Strength training causes excess muscle mass increase causing a big drag penalty.”

Reality: Modest muscle gains from proper strength programming have negligible drag impacts for distances under 400 meters. The best world-record holding sprinters possess well-developed physiques proving strength complements short-race performance.

• Myth: “Strength training conflicts with high aerobic swimming volumes.”

Reality: Periodised scheduling balancing strength and endurance training avoids overstressing athletes. Both stimuli trigger complementary adaptations making integrated training symbiotic rather than conflicting. (“Periodised scheduling” in strength training is a systematic planning approach that organises training into specific cycles or phases, each with distinct goals, such as building strength, power, or endurance).

• Myth: “Land exercises can’t mimic swimming movements reducing transfer effect.”

Reality: While lifting movements are biomechanically distinct from swimming motions, chasing “specificity” with bands and high-rep sets builds inadequate strength to transfer. Traditional heavy compound lifts develop foundational strength and power swimmers effectively apply in the water – not through attempted “mimicry” on land.

The evidence clearly validates that purposefully integrated strength programming reduces injury while boosting sprint performance in particular – both for pool and open water swimmers. Outdated biases otherwise discouraging coaches from adopting comprehensive dryland training do swimmers a disservice rather than optimise development. That’s why your strength program should emphasise strength foundations year-round both preparing athlete bodies while unlocking the next level of competitive speed and power.

By Andy Jacobs