BUILD STRENGTH WITH RESISTANCE TRAINING

 Resistance training is not easy. We have already seen several methods of gaining strength both in and out of the water using different materials with lifeguard training near me. However, it is one thing to practice strength exercises in the gym and then use them in the water, and another to work on strength directly in the pool with resistance.

One of the most used methods today in swimming to develop strength is resistance training. Resistance training sessions are sessions that are carried out at certain periods of the season using additional resistance such as t-shirts, ankle straps, swimming parachutes, elastic bands, etc.

But let's be clear about one thing: it is an "invasive" training method, so it should be part of a gradual plan that starts with lighter loads and is always under the supervision of an expert.

Your first goal when starting resistance training is to build strength out of the water so you can use it later in the pool. For this we recommend:

• Use TRX and circuit training to help you build strength.

• Yoga and Pilates.

(Stay tuned for future articles if you want more details!)

Once you have started training out of the water, you can start incorporating strength exercises in the pool. We suggest you start with easy-to-use resistances like a t-shirt or ankle straps.

In this phase you have two objectives:

1. Concentrate on technique. The problem with using resistors is that they mess with your technique and quickly bring out the slightest flaws.

2. Swim with maximum efficiency. Strength development must always go hand in hand with efficient swimming.

We can summarize it in the following equation:

technique <- resistance training -> efficacy

You have to do the following:

Improve your ability to catch more water with technique exercises and paddling.

Start with smaller resistances to correct the defects that appear.

It is important that these exercises are aimed at athletes who need them or, in other words, expert swimmers, and should be included in an annual plan. They can be done 2 or 3 times a week, depending on the objective, with a duration of 30-45 minutes with American Lifeguard Association Miami, either as part of a circuit or with a recovery swim between series. This is how to plan the sessions:

• From the basic to the specific period.
• Increasing training volume each week.
• Gradually reducing the length of breaks.
• Gradually increasing resistance.

Finally, it should be noted that resistance exercises develop strength in several energy systems:

1. Aerobic strength

• 4×100m freestyle with 20” recovery swimming in a singlet.
• 4×100m freestyle with 15” recovery swimming in a singlet.
• 4×100m freestyle with 10” recovery swimming in a singlet.
• 200 m of legs without the shirt between the repetitions of 4 × 100 m.

2. Anaerobic strength.

• 1 x 100 m as follows:
• 1 x 25m sprint with butterfly legs using fins and 10” recovery (without fins).
• 1 x 75 m sprint in any style.
• 1 x 200 m slow resistance exercises.
• 1 x 100m as follows:
• 1 x 75 m sprint in any style with fins and t-shirt and 20” recovery.
• 1 x 25 m sprint in any style with a jersey.
• 1 x 200 m of slow exercises without a shirt.

Repeat all the preceding exercises twice.

3. Alactic force.

• 4 x 50m exercise with fins and t-shirt and 30” recovery:
• 1x 25m sprint/25m endurance exercise.
• 1x 25m sprint/25m endurance exercise.
• 1x 25m with 15m sprint and then resistance exercise.
• 1x 25m rowing in place for 5”-10” followed by a 25m sprint/25m endurance exercise.
• 1 x 100m easy swim.