Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of personal development, combined with personal support from expert life coaches.

Explore Article Library

How To Develop A Strength Training Workout To Swim Faster!

By Steve Preston

Swimming is a very unique sport to develop a proper strength training workout for. Swimming is one of the few sports that requires more upper body strength for maximum performance. In fact, swimming requires at least 80% of strength from the torso and arms. Strength train correctly for swimming, and watch your speed in the water take off! Here are some tips to help you create the perfect workout.

1. Determine The Body Parts To Emphasize

No matter which swimming stroke you compete in, the body parts to emphasize are the same. The body parts in order of importance, that you will need for swimming are the back, chest, shoulders, arms, abdominals, hips, thighs. When creating a sport specific plan, you will work on these body parts in this order. You still want to train the entire body, because our body's work as a unit. Although you want to keep all of your body parts strong, try to keep this order when setting up your workout.

2. Select The Best Exercises For The Emphasized Body Parts

When selecting exercises for your swimming strength workout, you should find ones that you are comfortable with. Don't try to perform exercises that "mimic the movements required when you swim. You never want your strength training exercises to be "too similar to the skills for your sport. Just find the 12 best exercises for the body parts above.

3. Organize The Exercises Into A Routine

Take the 12 best exercises and organize them into a workout routine. You can substitute exercises occasionally. Try to select 2 exercises for each body part.

4. Full Body Workouts

Now that you've organized your exercises into a routine, you need to perform these full body workouts. If you're in the off-season, you can do this full body workout on 3 nonconsecutive days per week. If you're in-season, try to perform a workout every 4-5 days. This additional rest will help you recuperate from the combination of practices, workouts, and competitions. You might even get stronger by training this infrequently.

5. Keep It Progressive

No matter which exercises you've decided on, you must keep your workouts progressive. That means you should strive to add an additional repetition with the same weight in successive workouts or keep the number of repetitions the same, and add a little more weight. Try to do this as often as you can.

6. Minimize Momentum

When you're swimming competitively you want to be fast in the water. Don't make the mistake of thinking that your strength training workouts need to be fast in order to make you faster in the water. Your strength training workouts should be slow and controlled. Always lower a weight twice as slowly as you lift it. This ensures that your form is perfect. Perfect form on your strength training exercises will carry over to improved performances in the water.

Copyright 2005 Sports Strength

About The Author

Steve Preston is a Sports Performance Specialist in Virginia Beach, Virginia. He specializes in sports-specific strength training programs to improve athletic performances.


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

A great way to support your Trans4mind Training is to use these popular and effective hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Trans4mind Training is the best thing we've ever done! It's a series of interactive video workshops covering the key challenges we all face in life - to help you achieve greater inner peace and true fulfillment.
Copyright © 1997-2016 Trans4mind Ltd