Andrei VORONTSOV, Ph.D.
Strength & conditioning training for
swimming – science & practice
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
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.
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)
• 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?
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
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!!!)
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
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
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
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
«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
«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»
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
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
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
SPECIFIC STRENGTH
TRAINING FOR SWIMMING
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
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
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
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
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
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
• «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
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
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
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)
TOWING SYSTEM
PERIODISATION OF
STRENGTH
Strength & (or) endurance?
«concurrent training»
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
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
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
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
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
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
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
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)