Strength and power needed for swimmers

Swimmers must have strength and power

Physiologist Dave Costill that:.
"The competitive swimming events last less than two minutes. The training is three to four hours per day at speeds slower than a significant step in competitive swimming for the preparation of maximum effort. competition?
To increase strength and power swimmers should follow exercise programs from the water, closely mimics the action of water on him. In other swimmers need to exercise the gym too!
Studies have shown that the speed benefits of swimming are not still running high training volumes swimming (training time).
Swimming coaches do to tone training intensity -, even though research has proved.
Lacks high-volume training is swimming.
1 depletion of muscle glycogen stores, which hampers performance.
2 fast twitch fibers fatigue and muscle fatigue, which reduces power.
Sport-specific strength training should be integrated with high-speed swim training to improve swim times. Here are some strength exercises for swimmers:.
Pull down arm exercises:.
Rotation Cable pulls front and back: lift tow training delivery within the rotator cuff muscles of the hand response 'fell' through water.
Pulls back: promoting balanced around the shoulder joint training with the external muscles. This technique avoids shoulder injuries and assist in skills training, security core.
Medicine ball overhead with hands out: his energy back and chest muscles to improve the production rate is accelerating in the shoulder by hand difficult. Focus on energy from the shoulder and drag you to crawl.
The Swiss ball pulls: to develop core and shoulder strength. Closed chain movement about movement in the limbs move in contact with the material given will be held responsible for the sport. The abdominal muscles to use. support the spine to pull muscle strength of shoulder increase your body back into position in parallel.
Leg kick exercises.
And kick the Hip flexion: legs together to work independently to increase specificity for swimming. Mimics and the term of the swimmers kick into action the glutes and hamstrings and hip flexors curved legs extending to the hips.
Start a dive and hit switches: dive start and push off the ankle opening dynamic knee and hip expansion.
Jumps fall (pictured above) improves performance across the vertical, as well as the expansion dynamics of the ankle, knee and hip joints and trains the calf muscles, quadriceps and gluteal. Allows you to generate maximum power with the addition. weight to fall when you do jump squat with body weight just over a fast and high.
Swimmers will also benefit from the exercise by running the track. More diverse pool training will help increase competition at the swimmers'.