Preparing Swimmers for Olympics

With a new Olympiad in a few short months, it is timely to discuss various dry land training techniques. This article is intended to chronicle the development plan for two swimmers, Kurt Grote (100m and 200m breaststroke) and Tom Wilkens (400IM and 200m breaststroke), ranked among the best in the world. The periodization of the training year, the choice of exercises and the rationale behind their use will be covered.

Initiation of their training began in March 1999, on the road to Sydney. The initial or preparation period had the following goals:

1. Prepare the musculotendinous units for greater stress loads to be applied in future cycles.
2. Develop core (trunk) strength so as to facilitate the athlete’s ability to transmit forces through the kinetic chain.
3. Increase scapular-thoracic stabilization and prepare the rotator cuff for the high repetitive stress loads that would be applied during the high volume of in-pool activity (swimming) that was to take place.
4. Increase the swimmers overall work capacity.
5. The athlete’s had committed to “working through” the other competitive meets in their year and have set their ultimate goal as the Olympic trials and competition.

Preparation Phase

During this time frame, the dry land training assumed the following parameters:

Duration of cycle: 4 weeks
Frequency of training sessions: 2-3 X per week
Duration of workouts: 1 hour
Intensity: 12RM
Workbouts: 45-60 seconds
Recovery: Nil
Body Areas considered: Trunk, upper and lower extremities.

Choice of Exercises

Plyo Ball (weighted) Exercises:

A. Partial sit-up B. Pullover sit-up C. Alternate toe touch D. Pull over to a straight leg E. “V” ups F. Hip Rolls G. Diagonal Sit-up

H. Russian Twist I. Tricep press J. Neider press K. Push Up series 1. regular 2. offset 3. tricep

Dumbbell exercises:

A. Incline chest press (leaning back on a Plyoball) B. Incline flies (same position) C. Single arm triceps press (same position) D. Upright pulls (standing) E. Shoulder press (standing) F. Shoulder swing (standing) G. Front squats (standing) H. Front squat to a push press I. Bent over flies J. Bent over triceps extension

Machine exercises performed in a manner of “stage” or “circuit” training:
The system used was 12RM for 12 reps with 30 seconds rest between stations; 2-3 sets.

A. Standing Lat pulls B. Bent over Lat pulls C. Seated Rows D. Glute/ham extensions E. Lat pull to the front F. Bicep pull down

Variations were included at every level for change in stimulus and different effect once the program was installed and the athletes were familiar with the execution of the movements with correct technique and posture. Examples of these include variations of the Plyoball activities to include throws from a kneeling, sitting and standing positions. Dumbbell variations would have included front raise, lateral raise, and transverse abduction from a side-lying position. Machine exercise variations would include: standing upright rows, chest press, and behind the neck pull downs.

General Strength Phase

This time frame is a longer period of approximately 12-18 weeks. Initiated after both swimmers returned from two weeks of competitive swimming. The purpose of this time frame is to develop strength in the primary and secondary musculature of each swimmer’s event.

Since they are virtually parallel in events, the intent becomes one of learning, assessment and performance of loads sufficient to achieve maximal strength gains. This phase was divided into three meso cycles of four to six weeks in length.

The goals for these cycles are as follows:

1. Develop a greater capacity for force development in all major muscle groups
2. Teach new skills and provide stimulus for adaptation through a variety of lifts and exercises.
3. Continue to enhance the “sense of core” through exercises that will challenge the use of trunk muscles during functional or exercise specific to swimming patterns.
4. To perform a larger volume of lower extremity exercise that will develop leg strength.

Duration of cycle: 12-18 weeks (3 meso cycles of 4-6 weeks)
Frequency of training sessions: 2-3 X per week
Duration of workouts: 1-1 ½ hours
Intensity of load; 10 RM; 8RM; 6RM (change with each meso cycle)

Meso Cycle I

Core Exercises:

These exercises are a continuum of the preparation phase. Intensity can be increased in several ways. The first is to increase the weight of the Plyo Ball being used. Secondly, increasing the speed of the exercises as they are performed achieves multiple goals of developing control and increasing power requirements. Finally, the distance and frequency of throws will greatly increase total expenditure output. The exercises presented are merely “add-ons”. They are integrated into the regular 20-40 minutes devoted to this type of workout. These include:

A. Power drops B. Chest passes C. Kneeling throws D. Backward throws E. Side tosses

F. Overhead passes G. Front squats H. Overhead squats I. Underhand tosses J. Push-up “Walk-Abouts”

Lower and Upper Extremity:

At this point, Olympic bars are introduced with the focus being on the technique of any particular lift. This is applied even if the athlete has had an effective strength training background. Free weights are encouraged because of the need for skill development in lifting an unguided resistance, requirements for stabilization, and their use of full joint range-of-motion.

This is not to say that machines are excluded; however, their use is based on special movement capabilities. Exercises include:

A. Warm-up with Olympic bar: (1 set; 6-12 reps)

1. Upright row
2. Shoulder press
3. Behind the neck press
4. Bend over row
5. Hi pulls
6. Hang snatch

B. Back squat (10RM)
C. Romanian dead lift (10RM)

Machine Exercises:

A. Lat Pull to the Front
B. Seated Row
C. Bent over Lat Pull
D. Plyo Press
1. Bilateral LE
2. Single LE

Special Exercises:

A. Speed Traxx (45 degree push)
B. Glut-ham Machine
1. parallel-pulls-pivot series (10-10-10)
2. parallel-reverse fly
3. parallel-front raise

C. Plyometric Jumps
1. Frog jumps (descending to ascending X 10 reps)
2. Barrier jumps 5 X 5

Meso Cycle II

This cycle will see a reduction to 8 repetition maximum, and a corresponding rise in intensity (load). The following exercises are rotated into the program as progressions or “changes” in the initial program.

Core Exercises:

A. Scoop Push-Ups
B. Plyo Ball depth jumps

Lower and Upper Extremity:

A. Split Squat
B. Lateral Lunge
C. Overhead Squat
D. Push Press

Special Exercises:

A. Back-hyperextension (pivot) with overhead throw
B. Plyo Press Bilateral Jumps
C. Sit up series (performed off of the edge of a training table)
1. Roman chair
2. Side sit up (both sides)
3. Back hyper to parallel
4. Posterior leg raise
5. Hanging sit-up

D. Jumps to a box
E. Box to barrier jumps

Meso Cycle III

This cycle will concentrate on large muscle group efforts with maximal strength the major focus. This cycle will not exceed four (4) weeks in length. Due to the nature of the efforts and goals to be achieved this cycle will be limited in scope of exercises to no more than eight (8) total lifts.

Core Exercises

These will remain at the discretion of the strength coach and shall be selected based on need or specific objective, i.e., correcting a specific weakness such as rotational musculature of the trunk. The time frame shall be held to 20 minutes. Possible additions:

A. Pullover throws
B. Offset Pushups with an Incline

Lower and Upper Extremity:

A. Back Squats
B. Push Press
C. Stiff Knee Cleans
D. Front Squat to an Overhead Press (shoulder width grip)
E. Lat Pull to the Front
F. Seated Row
G. Back Hyperextension to Parallel with 25 pound weight plate
H. Speed Traxx (45 degree push)

Special Exercises:

A. Plyo Press Jumps
B. Multiple Barrier Jumps (5 X 5)
C. 5-5-5 Squats

Power Phase:

There are two types of meso cycles to be used during this phase – each running for a period of 6 weeks. One cycle will concentrate on more ballistic movements with heavier weight (3-5 RM) and the second to consist of “Hi-speed” lifting with lighter weights (60% RM) for short, intense intervals (10-20 seconds). These latter exercises are to be arranged in a “circuit” fashion. The number of circuits to be completed is two (2).

Warm-up: Will consist of core training as in previous cycle

First Meso Cycle:

A. Hang Cleans 3 X 3 (sets x reps)
B. Push Press 3 X 3
C. Lat Pull Downs 5 X 3
D. Seated Rows 5 X 3
E. Front Squat 5 X 3
F. Snatch Pulls 3 X 3
G. Speed Traxx 5 X 6

* 2-3 minutes recovery between sets

Second Meso Cycle:

A. Lat Pull Down to the front
B. Seated Row
C. Straight Arm Lat Pull
D. Bent-over Pull
E. Incline Press
F. Plyo Press Jumps
G. Neider Press
H. Back Hyperextension with MB throw
I. “V” Ups with Medicine Ball

Each of the specific cycles is designed to achieve specific goals.

With this plan for the future, the ultimate goal is to peak the athlete for a time when sprint speed needs to be at a maximum. Following the periodization scheme that has been developed for all anaerobic sports, this program has been designed to enable the athlete to add benefits to their pool workouts.