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Andrei VORONTSOV, Ph.D. Strength & conditioning training for swimming – science & practice

Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

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Page 1: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Andrei VORONTSOV, Ph.D.

Strength & conditioning training for

swimming – science & practice

Page 2: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

F = R = k V² W = k V³

• Any increase in swimming Velocity requires

proportional increase of applied muscle forces

and development of power, capacity and

efficiency of the energy delivery systems to

sustain a higher swimming V

• It suggests an existence of strong logical

relationships between strength abilities and

performances in swimmers

Page 3: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Objectives of condition training on land:

“… to compete successfully at Olympic level swimmers

need to include in the year round preparation the

weight and resistance training for strength and power

maintenance and development and reducing the risk

of injuries”

Newton et al. (2002) Strength and Power of Australian Olympic Swimmers.

National Strength & Conditioning Association Journal, Vol. 24,No.3, pp. 7-

15.

Page 4: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Why do we fall in love with strength

training ?

o Easy to measure and trace during training cycles

o Increases rapidly – first marked gain occurs just 2-

3 weeks after beginning of strength training (effect of

motor learning)

o Improves athletes appearance

o Initially accompanied by significant improvement

of swimming results (especially in age groupers and

female-swimmers)

Page 5: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

• What kind of strength a swimmer needs?

• How much strength a swimmer needs?

• How to develop the required strength in

swimmers?

• What is an optimal periodisation of the

strength training for swimmers?

• What are particularities of the strength

training methods for swimmers of

different age and performance level?

Page 6: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

The content and objectives of land

training for swimming are determined by

specific requirements of aquatic

locomotion

• Land strength training – conditioning and

development of functional strength

• Specific strength training – development of

strength and power during swimming

Page 7: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

COMPONENTS OF THE PROGRAMME:

� FUNCTIONAL AND CORE STRENGTH TRAINING

� Development of the complementary strength training

�Injury prevention/joint stability strength training

� DEVELOPMENT OF MAXIMAL STRENGTH &

POWER (Integration of strength and power into

movements)

� DEVELOPMENT OF SPECIFIC STRENGTH -

water based training only!!!)

Page 8: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Regimens, Methods and Exercises for Development of Strength Abilities LAND TRAINING

Strength Abilities (Manifestations of Strength)

Maximum Strength Speed Strength Strength Endurance Explosive (Impact) Strength

Predominant Adaptation to Training workload

Neuro-Regulatory Neuro-Regulatory Metabolic Neuro-Regulatory

Structural Metabolic Structural

Structural Neuro-Regulatory

Methods/Regimens of Development, Types of Exercise

Land Training to develop General and Functional Strength

Method of Maximum

Weights/Maximum ResistanceIsokinetic High Speed interval training

Interval method with submaximum

workloads and duration of a single

repeat from 30 s to 3-5 min

Impact (Plyometric) Method

Eccentric Method with Super maximum

Weights

Repeated-Interval Sets with Resistance

50-80% of Fmax and maximal tempo of

movements and duration up to 30

seconds

Circuit Training

Method of maximally rapid resisted

movements:

Resistance=60-80% of F max , target

- maximum speed of every single

resisted movements

Isokinetic Low Speed Dynamic Method

(duration of a single movement = 5-8

s/5-8 movement in a single repeat/3-4

sets

Contact speed leading (using added

towing force)

Endurance Sports: cross-running, Nordic

skiing, rowing

Isokinetic/Maximal Rapid Singular

Movements

Method of Isometric Contractions

Number of Repeats in a single Set and Number of Sets in a session

1-6 repeats in a set 3-6 sets in a session10-30 repeats in a set 3-8

sets in a single session

Duration of a single efforts in interval

set from 30-40 sec to 5-10 min

3-5 movements in a single repeat 3-6

repeats in a single session

Weights and Types of Resistance used

within Training Methods

Free weights: barbell, dumbbellsFreeweigths: barbell, dumbbells,

medicine balls

Freeweigths: barbell, dumbbells,

medicine ballsJumping exercises including Deep jumps

Isokinetic Machines Isokinetic Machines Isokinetic Machines Isokinetic Machines

Strength Machines Friction resistance machines Friction resistance machines Friction resistance machines

Pulley Weights Pulley Weights Pulley Weights -

Pulling machines (Huttel-Mertens

machine and other)

Free weights: barbell, dumbbells,

medicine balls

Page 9: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Maximum Strength Speed Strength Strength Endurance Explosive (Impact) Strength

Swimming Exercises for

Development Specific Strength

Lifting or withholding of

maximal weight on pulley

(Power Rack)

Swimming at maximum speed in

a Swimming Flume (8-30 sec)

Swimming at sub-maximal speed

in a Swimming Flume (30-60

sec)

Starts and Turns

Swimming at super maximal

speed in a swimming flume

(swim effort B9duration up to 5-6

sec, 5-8 repeats in a set)

Tethered swimming with sub-

maximum weight/resistance and

duration (10-30 sec in a single

repeat (Power Racks, devices,

stretch-cords, friction resistance

Swimming at sub-

maximal/threshold and sub

threshold speed in a Swimming

Flume (30-60 sec-2-3 min)

(Power Rack, towing devices,

stretch-cords)

Short Accelerations (up to 10 m)

with start from "dead" position

Training using MAD device

Sprints, starting and turning

without or with added

resistance/drag, with or without

paddles

Interval Swimming with added

resistance (30 sec - 3-5 min):

paddles, belts, towing machines

Sprint Swimming with added

resistance (10-30 sec) without

and with paddles

Interval training with added

towing force (distances from 100

to 400 m and longer)

AQUATIC BASED

(SWIMMING)

Sprint Swimming with added

towing force (10-30 sec)

Contact speed leading using

added towing force)

STRENGTH

TRAININGDrafted Swimming

Competitive performance in

swimming events (100-1500 m)

Training using MAD device

Page 10: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

FUNCTIONAL STRENGTH FOR

SWIMMING:

Functional strength training is focusing on

individual demands of a swimmer

Functional strength training prepares the muscles

and body as a whole to specific requirements of

the sport (swimming)

It assumes significant neuromuscular component

Page 11: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Development of the Auxiliary Strength

Core body strengthJoint Stabilizing Strength

Purpose of Training Purpose of Training

Improvement of the Inter- and Intra-

Muscular Coordination

Building of muscular carcass, surrounding

joint, strengthening of connective tissues –

tendons & ligaments

Methods/Exercises to develop ability

Static or Slow dynamic exercises

Resisted Exercises with small resistance

(25-30% of F max) –stretch-cords,

dumbbells

Rapid Dynamic Exercises

Page 12: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

«Core body» strength training

- Development of the core body muscles, stabilizing

the working posture, with purpose to reduce water

resistance and provide a “rigid” transfer of

propelling forces, developed by arms and legs

motions into body Center of Mass

«Core body strength training» is an ideal for age

group and junior swimmers. It has as objectives :

� Development of small body muscles responsible

for keeping the posture

� Creation of a rigid carcases for arm and leg

movements

� Development of control after body position in

space

� Improvement of precision and magnitude of

applied propelling forces

Page 13: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

«Core body» strength training

Static-dynamic & Swiss Ball (physio-ball) exercises

Particularities:

� High intra and inter muscular coordination

� Fine control over contractions of the muscle

groups responsible for movements in different

joints and body regions

� Integration of the whole body in process of

movement - «serape principle»

Page 14: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Development of joint stabilizing

strength

Provision of the best shoulder gird

muscles’ strength application пояса

Stabilization of the ScapulaInjury prevention:

Development of muscle groups surrounding and stabilizing

the shoulder, elbow and wrist joints

Development of the mid-body muscle strength

Development of hip and buttocks muscles

Development of knee and ankle joint stabilizing muscles

Page 15: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Problems of strength training in

swimming

• Rapid adaptation to training workload

• The necessity to use periodically the

maximal weights and resistance [high injury

risk]

• The problem of the STRENGTH

TRANSFER: only a small fraction of the

strength developed in land training is used

by a swimmer to create the propelling force

during swimming

Page 16: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Total and partial swimming volumes and land training [in hours] performed

by swimmers of the USSR National Team in seson 1983-1984.

T R A I N I N G Z O N E S TOTAL LAND

Swimmer A1 A2 E1-2 SP1-2 SP-3 Volume [hours]

Kurnikova 501 636 882 208 43 2270 453

Laricheva 282 810 1222 207 38 2559 385

Belokon 289 881 1062 174 27 2432 434

Osadchuk 643 881 807 29 35 2395 450

Dendeberova 716 945 862 206 33 2762 416

Kopchikova 136 1106 1104 141 70 2557 403

Smiryagin 551 771 777 224 72 2395 357

Markowsky 311 940 792 262 96 2401 484

Shemetov 522 733 769 214 67 2305 433

Zabolotnov 489 784 848 218 64 2403 459

Salnikov 246 1549 862 116 87 2860 386

Page 17: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

SPECIFIC STRENGTH

TRAINING FOR SWIMMING

Page 18: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

The Land Strength Training should take into

consideration the specific requirements of water sport

NEVERTHELESS

No any land exercises, no any strength machine are

capable to reproduce aquatic medium and specific

neuromuscular patterns of swimming motions

Page 19: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the
Page 20: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the
Page 21: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

SPECIFIC STRENGTH = Impulse of propulsive force

during the pull or kick

(shape, magnitude, duration, dynamic of force application)

Average pulling force

During the

pull or swimming cycle

Specific strength

endurance

Specific power

(speed endurance)

SPECIFIC STRENGTH ABILITIES OF A

SWIMMER

Page 22: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Strength Transfer – the central problem

of strength training at all competitive

levels

Significant transfer of non-specific strength,

gained in land training , onto swimming is

observed only in age group swimmers and very

rear in elite swimmers in very beginning of

training seasonThe problem of strength transfer is a source

of high interest to methods and devices

for strength training on land and in the water

Page 23: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Flow Velocity in the flume (m·s¯¹)

Correlation 0.0 0.6 0.8 1.0 1.2 1.4 1.5 1.6 1.7

PFw : CSS 0.662 0.754 0.744 0.735 0.613 0.815 0.816 0.811 0.840

PFw : PFL 0.605 0.649 0.582 0.558 0.614 0.576 0.521 0.543 0.453

PFw :WCL 0.586 0.604 0.620 0.508 0.637 0.676 0.640 0.583 0.647

Correlation of the pulling force in a flume (PFW) at different water flow velocity with

1) competitive swimming speed during performance in 100 m freestyle swimming (CSS),

2) with strength on land in bench test (PFL),

3) With working capability (power) in 30-second land pulling test (WCL)

n = 18, p < 0.05 r = 0.468; p < 0.01 r = 0.590

Vorontsov, Popov at al., 1981, 2006

Page 24: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Intra-Cyclic dynamics of hydrodynamic reaction force, created on

the hand of age group swimmers during front crawl swimming

before and after period of strength training:

А) in cohort trained exceptionally in the water

В) in cohort группа, performed strength training on land

Page 25: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

SPECIFIC STRENGTH TRAINING IN

SWIMMING

• Exceptionally training in water medium during swimming – most important part of the

strength training programme of elite swimmers as well as age group and junior swimmers

• At least one of the two following conditions must be satisfied:

V swim exercise >> V competitive

or

R swim exercise >> R competitive

Page 26: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

• «Swimming itself» - swimming with or without paddles,

additional resistances – belts, pockets, parachutes

• Resisted Swimming with stretch-cords, power-wracks,

• Assisted swimming towing devices (power reels, stretch-

cords)

• Drafted swimming

• Training in swimming flume at super-maximal velocities

V swim exercise >>> V competitive

or

R swim exercise >>> R competitive

SPECIFIC STRENGTH TRAINING IN

SWIMMING

Page 27: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Development of the power of pulling

motions

• Exercises of short duration against maximal resistance [10-30 sec] -or free swimming at super maximal velocity

• RESISTED AND ASSISTED SWIMMING:

• Swimming with resistance,

• Assisted (towed) swimming (V=2-2.5 m/s)

• Swimming in Flume at super-maximal velocities (2-2.5 m/s),

• SHORT SPRINT [laps 10-15-20-25-35 m] with & without paddles and added resistance

• Semi-tethered swimming on POLISPAST (Power wreck, Swim Stuck) training with resistance –3-12 kg (30-120 N), efforts’ duration 5-20 сек

• Semi-tethered swimming (STRETCH-CORDS) - SEC with the rest 30 sec - 1-2 min

V swim exercise >>> V competitive

or

R swim exercise >>> R competitive

Exercises performed as Interval or Repeat

Training : 8-15 repeats х 5-20 sec each

Page 28: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

POLISPAST = SWIM STACK

= POWER RACK,

STRETCH-CORDS,

ADDED DRAG

(resisted swimming)

TOWING DIVICES

(assisted swimming)

DRAFTED SWIMMING

(assisted swimming)

• DEVELOPMENT AND MODIFICATION OF

SPECIFIC STRENGTH TRAINING

considering specific swimming stroke and competitive

distance

Page 29: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

DEVELOPMENT OF SPECIFIC

STRENGTH ENDURANCE

• INTERVAL & REPEAT TRAINING using paddles, all

kinds of added resistance, stretch-cords at velocities higher

then competitive:

• For swimmers specialized in 100-200 m events – training laps

= 40-50, 75 m

• For middle distance swimmers (200-400 м) – laps 50, 75, 100,

150 m

• For distance swimmers – laps 200, 300, 400, 500, 800, 1000 m

• Power wreck training – with maximal weight not longer then

30 sec x 5-10 times

• Assisted swimming – 40 сек – 3 мин

• Dominated energy system – ANAEROBIC (Glycolitic)

Page 30: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

TOWING SYSTEM

Page 31: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

PERIODISATION OF

STRENGTH

Strength & (or) endurance?

«concurrent training»

Page 32: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the
Page 33: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

PFW at different flow velocity

PF V 1.0 m·s¯¹ 1.2 m·s¯¹ 1.4 m·s¯¹ 1.5 m·s¯¹ 1.6 m·s¯¹ 1.7 m·s¯¹

1st test 1st test

X 125.3 109.6 86.0 73.2 66.3 49.4

SD +12.0 +11.7 +11.6 +11.5 +11.3 +11.1

2nd testTest after 4 weeks - 2.5 weeks of high intensity race-specific training

followed by 1.5-week taper

X 126.2 112.2 87.9 81.2 73.7 61.4

SD +12.0 +12.0 +11.5 +11.0 +10.9 +11.1

∆X, %

(2nd/1st )+0.9 +2.4 +2.2 +11.0* +11.2 +24.2*

3rd test Test after 1 recovery week & 3 weeks of extensive aerobic training

X 119.6 105.5 85.0 74.0 63.5 48.9

SD +12.6 +11.6 +12.0 +11.9 +11.7 +11.7

∆X, %

(3rd/2nd)-5.5 -6.4 -3.5 -9.8 -16.9* -23.0*

Dynamic of pulling force in a flume (PFW) at different flow velocity

after 4 weeks of special training and taper and after following 3 weeks of “extensive”

Aerobic training. Group of elite swimmers aged 19-22 (males, n=7), * p<0.05

Page 34: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the
Page 35: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Week 1

Repeats Laps Resis-

tance

Rest Comments

Starts 4 15 m None 1’ Max

efforts

Poli-

spast

2-8 25 m 10 kg 2’ Max

possible

speed

Poli-

spast

4 15 m 15,20,25

30(+)

1.5’ Max

possible

speed

SPRINT

swimming

1-8 25 m None 2’ «all

out»

Turns 8 15 m

in/out

None 1’ Max

possible

speed

Development of specific strength & power

Page 36: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Week 5

Repeats Laps Resis-

tance

Rest Comments

Starts 8 15 m None 1’ Max

efforts

Poli-

spast

2-4 25 m 5 kg 2’ Max

possible

speed

Poli-

spast

4 15 m 10,15,20

25 (+)

1.5’ Max

possible

speed

SPRINT

swimming

1-5 25 m None 2’ «all

out»

Turns 4 15 m

in/out

None 1’ Max

possible

speed

Development of specific strength & power

Page 37: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

MACROCYCLE - 14 weeks duration

Mesocycle Mesocycle Mesocycle Mesocycle Mesocycle

2 weeks 4 weeks 4 weeks 2 weeks 2 weeks

Transition Maximal POWER Strength & TAPER

Strength Power

Small w eight/resist. Big w eights/resist. Medium w eights Contrast w eights Core strength

Focus on technique 4sets x 3-5 sets 3-5 sets stability

1 x 8-12 repeats 2-5 repeats 4-6 repeats 4-6 repeats only

3 times a w eek 3 times a w eek 3 times a w eek 3 times a w eek 3 times a w eek

5 exercises 4-6 exercises 5 exercises 5 exercises

Page 38: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Level 1

GIRLS 9-10/ BOYS 10-11 years

� Flexibility/mobility (stretching)

� Exercises with big amplitude

� Own weight as resistance

� Core body

� Coordination

� Focus on ideal technique

Page 39: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Level 2

Girls 11-13/ Boys 12-14 years

� All that was done at stage 1

� Core strength (Swiss Ball)

� Own weight + medicine balls

� Stretch-cords (injury prevention)

� Stretch-cords in the water – pulling force

Page 40: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Level 3

Girls 14-15/ Boys 15-16 years

� All that was done at stages 1 & 2

� Big volume Swiss & Medicine balls

� Pulling force in the water (stretch-cords)

� Preparation for training with barbell and

strength machines – learning with small & medium

weights

Page 41: Andrei VORONTSOV, Ph.D. Strength & conditioning training ... · Functional strength training is focusing on individual demands of a swimmer Functional strength training prepares the

Level 4

Girls 16+/ Boys 17+ лет

� All that was done at levels 1,2&3

� Maximal strength development (work with

increasing weights – barbell, dumbbells, machines

� Power Training (Biokinetic swim bench, VASA

ergometer)

� Development of specific strength & power in

water (polispast, towing – power reel, swim stack,

drafted swimming)