Swim and Dive Lifting Program

IT IS IMPORANT TO USE A SPOTTER WHEN DOING ANY EXERCISES WHERE THE WEIGHT IS ABOVE YOU (where you could either be injured by the weight falling on you, or by the weight forcing your joint(s) to move in improper ways).

These workouts are meant to build your strength and to supplement your swim training. If you are not in the water, you should be doing cardio at least 3-4 times a week. However, nothing gets/keeps you in shape for swimming better than swimming. Most weeks you should have at least one down/off day. You should also make sure you build in a recovery week every 5-8 weeks so your body/muscles can rest.

Workouts: 3 days a week, take a day in between. Lifting back to back days is counterproductive. Lifting literally rips apart your muscles, and they need time to heal/rebuild. For most of the exercises you will be doing 10(or12) to 15 reps. 6-8 reps is meant more for building size and this is not ideal for swimming. We will be focusing on building strength as well as endurance. You will gain size as you lift and as your muscles grow, but our lifting is more performance based. You should increase the amount of weight you do for each exercise when you can do (with good form) 14-15 reps. You should do the ab/core exercises 2-3 times a week (it’s easiest to put it in after you lift since you are already working out, but is not necessary).

In addition to your lifting, it is a good idea to set aside 10-15 minutes, 3-4 times a week (can even be right before bed) to stretch and work on (massage, foam roller, etc…) any muscle groups that are problem areas. Flexibility is one of the keys to avoiding injury and will also increase the range of motion and therefor the range of your strength within your motion (a tight muscle lacks strength and explosive power).

In order to maintain a strong, balanced body, we will work both pulling and pushing muscles. However, each workout day will lean slightly heavier on the muscles that we use most when swimming (primarily the back, leg, and triceps muscles). A few of the leg exercises from workout #3 can be added to #1 and/or #2 (I’d recommend 2 unless you are only doing #1 a single time through). The workouts/exercises will be broken down and explained, and at the end of this packet there will be a paper with just the workouts on them.

Just like with practice, it is very important that you warm up and cool down before/after each lifting session. Start with some basic cardio (jogging, jumping jacks, etc…). As you warm up, remember that any stretches you do should be light to moderate. Any stretching that is uncomfortable or pushed too hard forces your body to react (to protect itself) by tightening up. Some good warmup techniques include shoulder circles (big and small), light neck rolls, across the body arm stretch, behind the head triceps stretch (keeping your head up straight), huggers (arms crossing over your body… hugging yourself, alternating which arm is on top). It is also a good idea to loosen up your wrists a little.

Remember to breathe throughout your exercises. Holding your breath negates much of your power, can wear you out faster, and can make you feel light headed.

Whenever doing pressing exercises (pushups, shoulder presses) don’t completely lock out your arms at the top of your motion. This keeps the tension on your muscles (just remember to nearly lock out, and not just do half reps).

STAY HYDRATED THROUGHOUT YOUR WORKOUT. IF YOU ARE THIRSTY, YOU ARE ALREADY DEHYDRATED.

IMPORTANT! WHEN DOING EXERCISES WHERE YOU ARE LOWERING WIEGHT/YOUR BODY DOWN AND BENDING YOUR KNEES OR ELBOWS (SUCH AS SQUATS, LEG PRESS, AND OTHER LEG EXERCISES, DIPS, OVERHEAD TRICEP EXTENSION, OR SKULL CRUSHERS) IT IS VERY IMPORTANT THAT YOU DO NOT GO LOWER THAN 90 DEGREES. IT PUTS A LOT OF UNNECESSARY STRAIN ON YOUR JOINTS/LIGAMENTS.

Workout 1: Chest and Back (will do several supersets of 1 chest and 2 back). The goal is to do each group in order, and then REPEAT. If doing the workout twice is too difficult at first, it is ok.

Group 1:

•Pull-ups (or lat pulldowns with machine) *with a grip slightly wider than your shoulders (10-15 reps, if you can do more than 15 pull-ups, as many as you can do with good form, again, keeping round 2 in mind)

Bar should come in front to your upper chest (do not pull down behind your head. It puts undue stress on your neck). If you have no machine and can’t yet do pull-ups, you can use a chair or box to assist with your pull-ups.

• Standard Pushups (10-30 or as many as you can do with good form. Remember to save a little strength round 2)

Hands under your shoulders (or slightly wider), elbows going out to the side, body straight (keeping core tight). You may use pushup bars/handles or even dumbbells (hexagonal ones that will not roll) if your wrists bother you.

•Dumbbell or Machine Rows (dumbbell rows can be done with a bench or without) (10-15 reps)

If you are doing dumbbell rows, there are two ways to do these. If you are using a bench, put one knee on the bench with your hand (on the same side) on the bench for balance. Keep your back straight. Let the dumbbell hand hang straight down, and when you pull up, the dumbbell should end up between your ribs and hour hip. Squeeze at the top. If you have no bench place the arm without the dumbbell on the bent knee of the same side. Your back should still be straight (in like with your hips) and your dumbbell side leg should be straight (so your whole body will basically be at close to a 45 degree angle).

If you are using a machine for rows, you will be using both arms at the same time. Sit up straight, keep your knees slightly bent, and pull your shoulders back as you pull the handles to your stomach. Squeeze at the back.

Group 2:

• Wide grip chin-ups (10-15 reps, more if you can with good form) or machine pulldowns

Your hands should be about shoulder width apart, and your palms are facing TOWARD you. As with standard pull-ups, pull the weight to the very top of your chest (or getting your chin above the bar or as close as you can).

• Close grip/Military pushups (10-30, as many as you can do with good form)

Hands are under your shoulders. When you do your pushup, keep your elbows against your sides/ribcage instead of out to the side. These focus a bit more on your triceps and will be harder than standard pushups. Again, you may use pushup handles or hexagonal dumbbells (palms facing each other) if your wrists bother you.

• Back Fly (10-15) Either dumbbells, or many gyms have machines for this.

If with dumbbells, can be done with bench or standing. If with bench, sit on the edge with your legs together. Bend forward (45 deg) at the waist and let the dumbbells hang beneath your knees (arms outside legs). With your elbows out to the side, pull the weights up toward your ribcage and to the side. Squeeze your back at the top. If standing, do the same motion (just remember that when you bend forward at the waist, to keep your back straight, and that the weights will hang in front of your legs). If doing with a machine, there will be a pad to put your chest against.

Short Break

Group 3:

• Close grip pull-ups (or hammer grip pulldowns) (10-15 reps, or more…)

Your hands should be about thumbs’ length (grab the bar so that you can touch the tips of your thumbs together) apart. If you are using the pull down machine, use the same handle/grip that you used for lat rows (handle where your hands are close together and your palms are facing each other). Some pull-up bars also have a grip like this, and you can use this grip if the close grip is too challenging.

• Diamond pushups (5-25 reps, as many as you can do with good form)

On the floor, your hands will have the thumb and index fingers touching (forming a diamond in the middle). Your feet should be wide (a little more than shoulder width apart). When you come down to the floor, the center of your chest should touch the diamond formed by your hands. If these are too challenging at first, you can make the diamond and then spread your hands a bit, so they are not touching. It is ok if your elbows go out to the side on these.

• Close grip pull-ups (or hammer grip pulldowns) (10-15 reps, or more…)

Group 4:

• Dive Bomber pushups (8-15 reps, as many as you can do with good form)

There are two options to this exercise. There is the one I will describe first, and then there is the modified (easier) version.

Your staring position will be with your hands slightly wider than shoulder width. Your feet are also that wide, and your hip are up in the air, with head down (so your body looks like an upside down V). Pretending that there is a fence/wire you must go under, you will bend your elbows (keeping your hips still in the air) and bring your chest as close to the ground as you can (without touching) and keep moving forward and through (with your head coming up on the other side of the fence) until your arms are completely straight again (with your hips now down and close to the ground). Then you will reverse your motion until you are back to the starting position. (The modified version starts the same, but once you get “under the fence”, you can simply lift your hips back up to get back to the starting position).

• Upright rows (can be done with dumbbell or barbell) (10-15 reps)

If you are using a bar, your hands will be about shoulder width apart (some versions have your hands close together, but this puts a lot of undue stress on the smaller parts of your shoulders/neck). Stand up straight with the bar/dumbbells in front of you (with your arms hanging straight). Your feet should be separated with one slightly ahead of the other (to give you balance). Pull the weight up in front of you (elbows wide) until it gets to the top of your chest, and squeeze your shoulders backward at the top (shoulder blades coming together).

• Swimmer pulldowns (done with single cable/handle at the gym. Can do at home if you have resistance bands)

(12-15 reps)

You will be using the single grip handle for this exercise and should not use excessive weight. Grab the handle and step back some. Lean forward so that when your arm is full extended, your whole body is in one straight line (the leg that is forward is on the same side as the hand holding the handle). Pull the handle down along your body and continue to push it until your arm is completely straight, along your hip. Slowly let it back up. The pull (and then push at the bottom) is the explosive part of the movement. The movement of your arm is the same as in freestyle (or as each arm moves when doing up/downs). Switch hands after doing all of the reps for the first side.

Workout 2: Upper Body. Each group will have either chest and arms, or back and shoulders and they will alternate. The last group will have back, shoulders, and arms (as well as one last shoulder exercise). With all arm exercises, make sure to keep your wrists straight/locked.

Group 1

• Standard Pushups (same as above, 10-30+ reps)

• Standing dumbbell curls (10-15 reps)

Arms start straight down, palms forward. Curl the weight until your forearm touches your bicep (or if they don’t touch, when you start to feel tension in the back of your elbow), squeeze at the top and then slowly lower. Do not choose a weight where you have to swing it to get up, or use momentum. Keep your back straight and your elbows against your sides. You may also alternate (doing one arm and then the other) if it is easier to keep your balance this way.

•Triceps kickback (10 – 15 reps) dumbbell or using a cable machine

If using a bench you will do one arm at a time, if not, you can do both at the same time. You want your back/torso to be parallel to the ground. Leaning forward you put your upper arm against your body and you push the weight back until your arm is straight. Squeeze your tricep(s) (the muscle on the back of your arm) at the top and then slowly bring the weight back toward your chest/shoulder. When you push the weight back, the dumbbell should end up perpendicular to the floor. Do not swing the weight. Keep it controlled throughout the movement.

If you are doing this with a cable machine (using the handle, doing one arm at a time, with your palm facing up/out) stand straight up, and push the weight down until your arm is straight. As above, squeeze your triceps at the end of this. Make sure to keep your wrist straight and not let it bend.

Group 2

• Wide Grip pull-ups (or lat pulldowns with the machine). Same as workout 1. 10-15 reps (if you can do more than 15 pull-ups, as many as you can do with good form).

• Alternating Dumbbell Press (shoulders) 10-15 reps

Start with the weights resting on your shoulders, palms facing out. One arm at a time, push the weight straight up and turn your palm in (so at the top, your palm is facing the side of your head). Reverse the process back down so that your palm is again facing forward. Repeat with the other arm. Don’t have both weights moving at the same time. One arm, and then the other.

Short break

Group 3

• Decline Pushups (10-30, or as many as you can do with good form)

As in workout 1, you can use pushup handles, or dumbbells that won’t roll if pushups bother your wrists.

You will need a bench/chair to do these. You will be putting your feet on it and it should be high enough so your feet are slightly higher than your shoulders. Your hand position is the same as with standard pushups. It is especially important to focus on your core and keep your body straight (do not let your hips start to dip down).