Strength training for faster swimming

TABLE OF CONTENTS......Page 7
1. WHAT MAKES SWIMMERS FAST?......Page 13
Athletic Base......Page 14
Strength Training......Page 15
How Land-based Strength Training Encourages Swimming Speed......Page 18
Why Swimming is Not Enough......Page 19
More Benefits of Strength Training......Page 20
Transferability......Page 23
Adaptation......Page 24
Orientation......Page 25
Variation......Page 27
Over-Training......Page 28
Season Planning......Page 30
3. THE SWIMMING MUSCLES......Page 33
Linking Muscle Movement......Page 35
Moving and Stabilizing......Page 36
What Connects Everything......Page 40
Take a Swimming Lesson from a Seal......Page 41
Under the Surface......Page 44
Key Muscle for Certain Strokes......Page 47
Why this is Important......Page 51
At What Age Should Strength Training Begin?......Page 52
Specific Work for Specific Stages......Page 53
The Early Developer and the Late Bloomer......Page 55
Just Keep Swimming......Page 59
Self-Resistance......Page 61
Where are the Push-ups?......Page 71
Self-Resistance with Accessories......Page 72
The Medicine Ball......Page 79
Stretch Cords......Page 84
Stretch Bands......Page 86
Exercise Machines......Page 88
Weight Machines......Page 90
Free Weights......Page 93
Shoulder Stabilization......Page 96
How Much and How Many?......Page 99
Before or After Swimming?......Page 101
Start Right......Page 103
Warm-Up......Page 104
Take it Easy on the Stretching......Page 105
Posture......Page 106
Control......Page 107
Strength Training Routines......Page 109
Strength Training Circuits......Page 134
Shoulder Maintenance Routine......Page 158
8. MEASURING PROGRESS......Page 161
CONCLUSION......Page 163
CREDITS......Page 165