Strength

If you only had ten minutes each day to build strength, what would you do and why?

Maximize Strength Gains with 10 Minutes: The Expert's Proven Formula

I love these type of questions. I actually think about these type of things all the time. So what I would do is, if I had 10 minutes, I'd actually say, I'd do it nine minutes. So what I'd do is take three exercises. So let's say we're going to do an upper body push, an upper body pull, and some sort of a squat. So I'm going to say, I'm going to do a dumbbell chest press. I'm going to do a pull up and then into a trap bar deadlift. I would do each exercise for about eight reps, which is going to take me approximately 30 seconds. I'm going to get 30 seconds rest, and I'm going to do three rounds. So typically, we'll call this a three by three. It's actually a very effective way of training in season, and especially if you have short periods of time. If you could do that three times a week, I think that can be really effective and give you a really big bang for your 10 minutes.

I'd do three exercises: a dumbbell chest press, pull up and trap bar deadlift- each for 8 reps. Resting 30 seconds inbetween, I would do 3 rounds of these exercises - known as a three by three- which is an effective way to train even with short periods of time. Doing this 3 times a week can be very effective.

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If I only had ten minutes each day to build strength, I would focus on three key exercises: an upper body push, an upper body pull, and a squat. Specifically, I would choose a dumbbell chest press, pull-ups, and trap bar deadlifts. 

In this time frame, I would aim to perform each exercise for about eight reps, which would take approximately 30 seconds. After each exercise, I would take a 30-second rest before moving on to the next one. I would complete three rounds of this circuit.

This approach, known as a three by three, is an efficient and effective way to train, especially when time is limited. It can be particularly beneficial during busy periods or when you have short windows for exercise. If done three times a week, this routine can provide significant results and make the most of your ten-minute sessions.

Can you demonstrate the best type of plank for overall core strength?

60-second plank: The key to ultimate core strength revealed!

Adriana asks, can you demonstrate the best type of plank for overall core strength? One of the variations that I like to use is not just a straight plank, but what's called a 60-second plank. And what you do is you want to go for 15 seconds in our regular plank position. And then for 15 seconds, I'm going to raise one foot two to three inches off the floor. I then will raise the other foot two or three inches off the floor with no extra movement. And then finally coming back for 15 seconds in all four points. This changes the loading pattern diagonally from side to side, and it's kind of like we see a lot of time in sports. We can add extra load on there by using a sandbag or putting on a weight vest. We can also do it by taking a plate and then placing it on our back and adding weight from that to increase the amount of weight, the amount of load that we can do for these planks. A lot of variations here, a lot of ways that we can progress this exercise.

To demonstrate the best type of plank for overall core strength, try a 60-second plank which consists of 15 seconds in regular plank position, followed by 15 seconds with one foot raised two to three inches off the floor, and then another 15 seconds with the other foot raised off the floor. To increase difficulty, add weight using a sandbag, weight vest, or plate on the back.

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One of the best variations of the plank for overall core strength is the 60-second plank. Start with a regular plank position and hold it for 15 seconds. Then, raise one foot two to three inches off the floor and hold for another 15 seconds. Repeat this with the other foot. Finally, return to the regular plank position for the remaining 15 seconds.

This variation changes the loading pattern diagonally from side to side, similar to movements often seen in sports. To add extra load, you can use a sandbag or wear a weight vest. Another option is to place a plate on your back to increase the amount of weight and load during the planks.

There are many variations and progressions available for this exercise, allowing you to continually challenge and strengthen your core.

What difference is there doing overhead shoulder presses with dumbbells vs barbells?

Freedom and Less Stress: Dumbbells vs Barbells for Overhead Press

What are the differences between an overhead press with a barbell versus a dumbbell? Simplest reason is freedom of motion less stress on the shoulder. So if I'm doing a overhead press of the barbell, my hands are in a fixed position. I've got a push in front and then over my head. Versus a dumbbell where I can take my dumbbell. Again, I can move my elbow wherever. It can rotate as I'm pressing. I can do one arm versus two arms. And I don't have to worry about pushing in front and then over my head because I can push it straight up overhead. And for overhead press it's a great advantage using dumbbells for overhead type athletes, swimmers, triathletes, baseball, softball, volleyball, and swimming. So that's biggest difference between the barbell, freedom of movement, and less stress on the shoulder.

The main difference between an overhead press with a barbell and a dumbbell is that the barbell restricts movement, while the dumbbell allows for greater freedom of movement and less stress on the shoulder.

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The main differences between overhead shoulder presses with dumbbells versus barbells are freedom of motion and reduced stress on the shoulder.

When performing an overhead press with a barbell, your hands are fixed in a specific position. You push the barbell in front of you and then lift it over your head. On the other hand, with dumbbells, you have the freedom to move your elbows and rotate them as you press. You can perform the exercise with one arm or both arms simultaneously. Additionally, you can push the dumbbells straight up overhead without the need to push them in front of you first.

This freedom of movement provided by dumbbells is advantageous for athletes involved in overhead activities such as swimmers, triathletes, baseball, softball, and volleyball players. It allows for a more natural range of motion and puts less stress on the shoulder joint compared to using a barbell.

What is one of the most under utilized lift or exercise in your opinion for swimmers?

The Overlooked Gem: Trap Bar Squat for Swimmers

What is one of the most underutilized lifts or exercises in your opinion, for swimmers? This is a tough one. Had a couple in my head that I thought could both be very good, possible options, but I'm gonna have to go with the trap bar squat. Jump on the reason. I like this is because it's a relatively safe exercise, because the trap bar you're holding the weight through the center of the body. So, it's really pretty safe in that regard and to do it with a pause. We're using a load of two-thirds of one's. Vertical, jump on the bar, which is in a lot of cases letting young swimmers would probably looking at less than 45 pounds when empty bar, maybe even dumbbells, but the idea is when they when they're coming down the not just rebounding up, you know slapping the ground. There's a quick one second pause and this really starts to simulate exactly what happens more pushing Off the Wall kids like it to Great exercise that packs. A lot of value pretty easy to learn and very efficient. So trap bar squat. Jump would be my one exercise that probably isn't used enough.

Trap bar squats are an underutilized exercise for swimmers due to its safety and efficiency. It can be done with a two-thirds of one's vertical jump weight, with a quick one second pause to simulate pushing off the wall.

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In my opinion, one of the most underutilized lifts or exercises for swimmers is the trap bar squat. I believe this exercise is often overlooked, but it offers several benefits. The trap bar squat is relatively safe because the weight is held through the center of the body, reducing the risk of injury. Adding a pause to the movement, with a load of two-thirds of one's vertical jump, further enhances its effectiveness.

This exercise closely mimics the motion of pushing off the wall in swimming. By incorporating a one-second pause at the bottom of the squat, swimmers can better simulate the action and develop the necessary strength and power. Even young swimmers can start with an empty bar or even dumbbells, making it accessible for all skill levels.

The trap bar squat is a great exercise that provides significant value. It is easy to learn and highly efficient. Despite its benefits, it is often underutilized in swim training programs. Incorporating the trap bar squat can help swimmers improve their performance in the water.

How important are foam rolling, stretching, massage and similar tools for injury prevention and how often should you use them?

Maximizing Injury Prevention: Foam Rolling, Stretching, and Massage Tips

How important our foam rolling stretching? Massage for injury prevention? How often should you use them? Well, I think some of the simple tools like foam rolling or using a stick and stretching should be used on a regular basis, hopefully on a daily basis. As part of your normal, you know, daily routine for warming up or recovery massage can be used on a, you know, semi-regular basis depending on on costin and budgetary restraints. But if you At that once a week that would often be beneficial, every couple weeks to really get in there work that. But I think it's also good, not only from an injury prevention standpoint but also from a recovery standpoint on a daily basis. So build this into your regular routines as part of your warm up before workouts or strength workouts or part of your post workout routine. So consistency and spending a few minutes using these tools can be very beneficial over the Long Haul. Hope this helps

Foam rolling and stretching should be used on a daily basis as part of your warm-up or recovery routine. Massage can be used on a semi-regular basis, such as once a week, for injury prevention and recovery. Consistency and spending a few minutes using these tools can be very beneficial over the long run.

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Foam rolling, stretching, massage, and similar tools are important for injury prevention. It is recommended to incorporate them into your routine on a regular basis, ideally daily. Foam rolling or using a stick, along with stretching, can be part of your warm-up or recovery routine. Massage can be used on a semi-regular basis, depending on your budget and availability. Even once a week can be beneficial, or every couple of weeks for a deeper session. These practices not only help prevent injuries but also aid in recovery. Consistency is key, so make sure to allocate a few minutes for these activities before or after workouts. By incorporating these tools into your regular routine, you can experience long-term benefits.

What strength training exercises can you recommend for a swimmer with a shoulder injury?

Swimmer's Shoulder: Key Strength Exercises to Aid Recovery

Hey Lars, what strength training exercises? Do you recommend for a swimmer with a shoulder injury? Well, the first thing you need to do is figure out is what kind of an injury. It is where it is. We're getting a good medical evaluation or from a physical therapist or physio to find out exactly what's going on most cases and I don't assume it's an overuse injury because overuse injuries due to the excessive internal rotation. And the number of Strokes are swimmers, taking is very Hate. The the the statistic is about 85% of competitive swimmers Miss some practice throughout the course of a year due to an overuse injury of the shoulder. So if we're going to go with that, as our premise, and let's assume that we are that we want to do is we store muscle balance and shoulder Mobility. So some of the exercises I recommend which become things that we do as part of our normal training to help be proactive in this way, is doing thoracic Mobility work, either foam rolling on the upper thoracic spine, to get some Mobility. You as well as and doing some thoracic rotational type exercises, those would be really good. The other things we do is we should be part of the warm-up would be doing some sort of rotator cuff. A big fan of crossover symmetry type exercises with stretch cords and then be doing like T's wise, external rotation, all the things to start to restore, you know, muscle bounces up between the external rotators and the internal rotators. And then, on top of that, in terms of loading, a string stuff, I would minimize or eliminate for it. While the injury is still present, any overhead type of lifts, either overhead pressing or overhead pulling and in return, making sure we're doing stuff. A lot of you know, horizontal horizontal type pulling, whether that is with inverted rows, and it could be some isometric holds in there, the, for the scat scapula the rear delts on that is really good. Any type of like one arm, cable rows or one arm. Dumbbell rows would be good to. You can include some chest exercises as long as it's not causing. Any tarp type of shoulder press if we're doing any type of shoulder press, I would say, chest, press, I would say doing floor presses were relying on the floor. So the elbows Cannot drop below the level the shoulder which may cause some irritation. So I hope these exercises help

To help with shoulder injury in a swimmer, it is recommended to do thoracic mobility exercises, rotator cuff exercises with crossover symmetry and stretch cords, minimize overhead lifts, perform horizontal pulls such as inverted rows and cable rows and chest presses using floor presses.

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For a swimmer with a shoulder injury, it's important to first determine the nature and location of the injury through a medical evaluation or consultation with a physical therapist. Assuming it's an overuse injury, which is common among swimmers due to excessive internal rotation, the focus should be on restoring muscle balance and shoulder mobility.

Recommended exercises include thoracic mobility work, such as foam rolling on the upper thoracic spine and thoracic rotational exercises. Incorporating rotator cuff exercises into the warm-up is also beneficial. Exercises like crossover symmetry with stretch cords, T's, W's, and external rotations help restore muscle balance between the external and internal rotators.

During the injury's presence, it's best to minimize or eliminate overhead lifts, both pressing and pulling. Instead, focus on horizontal pulling exercises like inverted rows and incorporate isometric holds for the scapula and rear delts. One-arm cable rows or dumbbell rows can also be effective. If including chest exercises, avoid any movements that cause shoulder irritation, such as shoulder presses. Instead, opt for floor presses where the elbows cannot drop below shoulder level.

These exercises can help swimmers with shoulder injuries regain muscle balance and mobility while avoiding further strain on the injured shoulder.

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Tim is Head Strength & Conditioning Coach at Montverde Academy, FL, with 35 years of experience. He's coached athletes to NBA, MLS & European Pro Soccer, and to World & Ironman Championships. He holds Elite coaching licenses with USA Triathlon & USA Cycling, and certifications with NSCA, ASCA & NASM. He was honored as 2009 USA Triathlon Elite Coach of the Year & 2007 USA Triathlon Development Coach of the Year.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Tim Crowley