I read an article the other day by Coach Lissa Henderson who is guest blogger for TriSwimCoach.com. She states that the 2 BEST ways to strength train for the swim is by doing PUSH-UPs and PULL-UPS.
I couldn't agree more. But I would add lateral pull-downs too.
If you think about it, the motion of a pull-up works just about every muscle used in freestyle; lats, trapezius, rhomboids, deltoids, and muscles of the forearms for the catch phase of the stroke.
One great tool that I use to help folks that can't pull up their own body weight is the chin up max. This is PERFECT for helping athletes practice pull ups on their own and building confidence. It's super easy to use and not expensive. Just loop it over a pull-up bar, put your feet in the loop and BAM! You're doing pull-ups! Want to get this? Click HERE!
Another great strength training move for swimmers is the PUSH-UP! This is not only an upper body move but it will sculpt and strengthen your CORE as well. The great thing about push-ups is that there are lots of different variations using different equipment. You can elevate your feet or even go into a handstand if you're really good at these. Often I get clients who have weak wrists or who don't want to rely on their hands for support of their body weight. For them I offer Tony Horton's Power Stands which are game changing for making push-ups more comfortable. There are lots of different exercises you can do with these (see my YouTube Channel). They are light weight, comfortable and easy to use. Want to get a set? Click HERE!
Lastly, one of my favorites for strengthening your swim is lateral pulldowns. If you don't have access to the actual machine, you can always use resistance bands. These are super convenient, easy to transport, and you can hang them on any sturdy structure. They come in a few different resistances too. Want to get a set? Click HERE!
When it comes to strength training, a good rule of thumb is at least 2X a week for about 45 min. I usually focus on the whole body, paying particular to moves that serve the swim, the bike, or the run for my athletes.
Need an experienced triathlon coach? Check out my home page on this site marinewifemultisport.com.