Strength Training Exercises (1/3)


Off Season Strength Training is a Key to Success!!

First of Three Part Series - Upper body


1. Lateral Pull-downs (upper back; improves pull phase of swim stroke)

Beginning position: Grasp bar with arms straight and slightly wider than shoulder-width apart. Push chest forward; arch lower back

Ending position: Pull bar in front of head down to shoulder level

Sport-specific: Pool buoy, paddles, parachute

2. Seated Cable Row (upper back; chest, shoulders, core, improves pull phase of swim stroke)

Beginning Position: Use V or close hand grip bar. Lean over, keeping natural alignment of your back, grabbing the bar handles. With arms extended pull back until torso is at a 90-degree angle from your legs. Your back should be slightly arched with chest out and feeling a nice stretch on your lats .

Ending Position: Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions.

Sport-specific: Pool buoy, paddles, parachute

3. Bench Press (chest; improves pull phase in swim)

Beginning position: Lay face up on bench, as shoulder width on bar beginning squarely on chest.

Ending position: Push bar straight up in a continuous motion then bring weight back down to starting position in a controlled steady motion.

Sport-specific: Pool buoy, paddles, parachute

4. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries)

Beginning position: Hold a dumbbell in each hand, elbows even with the plane of your body and slightly extended away from your torso

Ending position: Extend arms out sideways, keeping elbows still in the plane of your body. Stop arms
parallel to ground

Sport-specific: Swim drills-fist, thumb drag

5. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke)

Beginning position: Lay face up on a bench. Clasp dumbbell between both hands with arms extended
straight toward the ceiling

Ending position: Arms fully extended behind your head, with weight touching floor, if you are that flexible

Sport-specific: Pool buoy, paddles, parachute

6. Seated Two Hand Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)

Beginning position: Sit in an upright position. Lift the dumbbell to the top of your shoulder. Overlap your hands around the dumbbell, then press it into position overhead. Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows.

Ending position: Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps. Repeat..

Sport-specific: Finishing swim stroke.


James Jockle