Strength

I’m a swimmer who is starting to train in the gym. Where should I start?

Swimming to Gym: Where to Start for Effective Training

Should I hide? Yeah, great question. Where to start training in the gym as a swimmer. Look firstly, there's a couple of things to keep in mind. Firstly, your training age and your chronological age. Yeah, I would also make sure you keep in mind. Is there anything that would indicate that you shouldn't be doing certain activities, a physiotherapy a medical screening is going to be a really great place to start there. That's going to help. Get some really great insights into where your weaknesses are or you're the biggest areas to work on a then I would like as a general rule. I would, I would sort of address it in this way. I'd make sure that I had a general body program. Just general movement patterns, something that included things like squatting activities hinging at the hip lunging activities, horizontal and vertical, pushing horizontal, and vertical pulling. Some bracing stability, core work and some rotational work. I would make sure that I start with bodyweight activities. And as you're able demonstrate that you can execute those exercises with perfect technique just slowly and gradually build, you know, the number of sets and the number of repetitions you're doing, and then over time gradually increase the weight just bit by bit. Also, if you've got the opportunity, I'd recommend that you have someone there who's qualified to assist and supervise your training. That's going to help you with making sure that you techniques a sound number one and you progress at the right, speed number two, and finally. That's also going to make sure that you're able to stay motivated and keep training. Good luck with everything.

Start by getting a medical screening to identify any weaknesses or areas to work on. Focus on general body movements like squatting, hinging, lunging, pushing, pulling and core work. Start with bodyweight exercises, and gradually increase the weight. Have someone qualified to assist and supervise your training for perfect technique, safe progression and motivation.

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As a swimmer starting to train in the gym, there are a few important considerations. Firstly, take into account your training age and chronological age. It's also crucial to ensure there are no indications that certain activities should be avoided. A physiotherapy or medical screening can provide valuable insights into areas to focus on and any weaknesses to address.

In terms of a general training program, it's recommended to include various movement patterns such as squats, hip hinges, lunges, horizontal and vertical pushing and pulling, core work, stability exercises, and rotational movements. Begin with bodyweight activities and focus on executing them with perfect technique. Gradually increase the number of sets and repetitions, and over time, slowly add weight.

If possible, it's beneficial to have a qualified individual present to assist and supervise your training. This ensures proper technique, appropriate progression, and helps maintain motivation.

Good luck with your training journey!

How to transfer general strength gains in weight room to sport specific movements?

Maximizing Sport Performance: Transferring Strength Gains from Weights

Hey Scott. Yeah, look, I think the best sport specific training you can do is the sport itself. First and foremost. I see, the weight room is probably being a really great place to support the the general Sports specific requirements by providing real General base. You can you can perform sports related movements and try to get gains that are related to the various physical qualities. And there are certainly things that you can do that, could be related to the movements that you want to express the, whether it's the speed of movement, the planar movement range of movement or the force required. So probably, unless your sport is weightlifting, realistically, the work that you do in the gym is not truly specific as such, it's more related to the physical qualities and competencies that. You want to see in your sport? So but I would suggest a couple of key points. Firstly, don't sacrifice on the quality of movement, poor technique, breaks down under load under fatigue under velocity. So make sure your athletes move. Well the challenge appropriately and that they earn the right to progress. I would say understand the requirements of the sport that you're working with and the common injury profiles within that. Understand the training adaptations you're looking for and understand how long it takes to develop the qualities that you're searching for as well. Understand the individual. They're all very different athletes are individuals. I've had sprinters that perform much better off a strength-based program and I've had other sprinters that perform much better off of speed and power based program. So just get to know your athletes and how they respond better and They just make sure you got a really clear and methodical plan. But understand it. You're going to have to be flexible with it. You're going to have to come back and revisit the work and make sure that you're on track. The performance, in the sport, is your benchmark. So you're going to see that all the time. And and to be honest. Most of the athletes themselves are going to be able to give you the best feedback in terms of how effective your training is. So always make sure you you're referring back to them.

The best sport specific training is to actually do the sport itself. However, weight lifting can also be used to support the required physical qualities for a specific sport. When doing so, it is important to ensure proper technique and understand the individual athlete and their needs. Additionally, performance in the sport should be the benchmark for how effective the training is.

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To transfer general strength gains from the weight room to sport-specific movements, it's important to prioritize the sport itself as the best form of sport-specific training. The weight room can provide a solid foundation by targeting general physical qualities related to the sport.

While the work done in the gym may not be truly specific to the sport, it can still contribute to the physical qualities and competencies needed. Focus on maintaining quality movement and technique, as poor form can break down under load, fatigue, or velocity. Ensure that athletes move well, appropriately challenge themselves, and earn the right to progress.

Understand the requirements of the sport and common injury profiles associated with it. Identify the specific training adaptations you're seeking and be aware of the time it takes to develop these qualities. Recognize that each athlete is unique, and some may respond better to strength-based programs while others may benefit more from speed and power-based programs. Get to know your athletes and their individual responses.

Create a clear and methodical training plan, but be prepared to be flexible and revisit the work to ensure progress. The ultimate benchmark for success is performance in the sport itself, so regularly seek feedback from the athletes to gauge the effectiveness of the training. They can provide valuable insights on how well the training is translating to their performance.

I avoid back exercises because I end up with tightness. Should I cut back lifts out completely?

Should you cut back lifts? Understanding tightness & its potential underlying causes

Can I say Scott Dickinson here? The great question. Should you cut back lift out completely? Because you end up with tightness or is that counterproductive? Look, there's probably a couple of things you need to keep in mind with this one. Firstly, that tightness. It may just be part of the adaptation process. If you always end up taking out, back lifts, or avoiding them, because you end up tight, where you're never going to get good at them weaker. Was it generally associated with with tightness as that is part of the normal adaptation process. So keep that one in mind, but the other thing that you probably need to keep in mind, also is that that tightness or pain may be an indication, that there's some underlying conditions that you maybe haven't had diagnosed yet some underlying disc issues or some back issues that you need to get fully diagnosed. So I would certainly recommend getting too. See your doctor or your physical therapist or your physio wherever you might be in the world, but certainly, I would recommend you getting some some further investigation and assistance with that. If you're at all concerned.

Scott Dickinson recommends that if you're experiencing tightness or pain while lifting, it may be part of the normal adaptation process, but he advises getting further assistance from a doctor, physical therapist, or physio to check for underlying conditions.

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Should you cut back lifts out completely if you experience tightness? It's a great question, and there are a few things to consider. Firstly, the tightness you feel may be part of the normal adaptation process. If you consistently avoid back exercises, you may never get stronger in that area. Tightness is often associated with the body adapting to new movements and exercises.

However, it's important to also consider that the tightness or pain you experience could be a sign of underlying conditions that haven't been diagnosed yet, such as disc issues or other back problems. I highly recommend seeking professional advice from a doctor, physical therapist, or physiotherapist to get a proper diagnosis and assistance.

Cutting back lifts out completely may not be the best solution without understanding the underlying cause of your tightness. Seek further investigation and guidance if you have any concerns about your back exercises.

Should a swimming strength program be based around Olympic lifts (clean, snatch) or power lifts (bench, squat, deadlift)? Or is a mix of both best?

Unlocking the Power of Individualized Training for Swimmers

Yeah, great question. Should a swimming strength program be based around Olympic lifts or power lifts, or as a mix of both best look for me. I think every strength and conditioning coach should have a massive set of tools in their toolbox that they can go to for any specific purpose. I know athletes that are not able to do any of those lifts that you list there and yet are still extremely Only successful Olympic athletes. The reason they're successful is because we've been able to find alternative solutions to address the physical qualities that we're trying to work on. So I certainly wouldn't be getting locked in to anyone training Paradigm or philosophy. I think I think you need to be able to address. What the demands of the sport are and then make sure you're always referring back to the individual athlete needs and any limitations that they might have.

The best strength program for swimming should be a mix of Olympic and power lifts, but it's important to consider the athletes individual needs and any limitations they may have.

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The question of whether a swimming strength program should be based on Olympic lifts, power lifts, or a mix of both is an interesting one. In my opinion, it's important for a strength and conditioning coach to have a diverse set of tools at their disposal. Every athlete is unique, and what works for one may not work for another.

There are successful Olympic athletes who are unable to perform the specific lifts mentioned in the question. This doesn't hinder their success because alternative solutions can be found to address the specific physical qualities needed for their sport.

Rather than getting locked into a specific training paradigm or philosophy, it's crucial to assess the demands of the sport and tailor the program to the individual athlete's needs and limitations.

In summary, flexibility and adaptability are key when designing a swimming strength program. It's about finding the best approach to address the specific requirements of the sport and the unique needs of each athlete.

What advice would you give for someone who is just beginning to train in their 40s?

Key to success: Start small, be consistent, and choose something you love!

Can I Michael? Yeah, probably the biggest piece of advice that I'd give you is just to start with something and be consistent with it. The biggest mistake, a lot of people make when they start training, especially a bit later in their life is that they go too hard too quick and they end up destroying themselves, so that they either end up becoming injured or they don't enjoy the feeling and the pain that's associated with it. So, I would suggest just start small build up slowly and be consistent with it with your exercise program and probably choose something that you really love. Because if you really enjoyed doing it, you're more likely to stick to it and you're more likely to get the benefits out of it.

Start small and be consistent with your exercise program, and choose something that you really love to do.

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If you're just beginning to train in your 40s, my biggest advice would be to start with something and be consistent. Many people make the mistake of going too hard too quickly, which can lead to injuries or a lack of enjoyment. Start small and gradually build up your training routine. Choose an exercise program that you genuinely love because when you enjoy what you're doing, you're more likely to stick with it and reap the benefits. Remember, consistency is key.

Music or no music during training sessions?

Rock your training sessions: The power of music in boosting athlete performance

Hey, what? I looked at one from these massive. Yes, there's, there's a lot of stuff out there around music's ability to influence athletes arousal levels. So for me, as long as the music doesn't detract from your ability to coach in that situation, I would certainly use it. My only sort of KV. It would be that understanding that different athletes and even yourself as a coach have different. References of music. So, providing enough opportunity for everyone to sort of have their influence over. The choices is probably a smart move as well.

Music can influence athletes' arousal levels and provide motivation, but coaches should be aware of different preferences among athletes and give them an opportunity to have input in the choice of music.

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When it comes to music during training sessions, there is a lot of information out there about how music can influence athletes' arousal levels. Personally, as long as the music doesn't hinder your ability to coach, I would recommend using it. However, it's important to recognize that different athletes and coaches have different preferences when it comes to music. Providing opportunities for everyone to have input and influence over the music choices is a wise move.

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