Strength training for swimming

Many triathlon coaches recommend that you also take up strength training (especially outside and at the beginning of the season). Strength training before swimming can help you get faster and develop better technique. In this blog we will look at which exercises you can use to get stronger in the swimming part and which materials you need for that. In this blog you can also watch videos so that you know for sure whether you are performing the exercises correctly with lifeguard course.

A strong core for more stability and a straight position in the water

Core exercises can help you improve your swimming technique. When you have a strong core it becomes easier to be more stable and straighter in the water while making an arm stroke. When your right hand is in the water, you have less problems with water resistance and you go faster.

Your core consists of the muscles that are located in the trunk, in addition to the abdominal muscles and back muscles, this also includes the diaphragm, the glutes and the pelvic floor muscles. It is often thought that the term core only stands for the abdominal muscles.

You can get a strong core through different exercises. Often the muscles in your core are also automatically addressed when you do other muscle exercises that do not immediately focus on the muscles in the core. Of course there are also special core exercises that you can do. Below we have listed a number of core exercises that you can perform at home with (or without) a number of small aids. At Triathlon365 you will also find various core exercises for the gym.

Strength training for strong arms and shoulders

The largest percentage of propulsion during swimming comes from the arms. That percentage is often as much as 80% compared to 20% propulsion from the legs. It is therefore also important to ensure that you have a lot of strength in your arms and shoulders. You can use dumbbells to train your arms and shoulders. You could also do tricep dips in the pool on the side or during/after a run on a bench.

Exercises with elastics (for the side)

In the pool (or at home) you can also easily do exercises with the help of special elastics (also called cordz). With these exercises you can provide more power and explosiveness, but also improve your swimming technique in the water. The special swimming elastics are not available everywhere, luckily there are comparable elastics available in many web shops. It is important to choose an elastic that has two ends and therefore does not form a whole. In the video below you will find some useful exercises with lifeguarding training usa.

Strength training upper body in the water

There are also ways you can do strength training in the water, just while swimming. You do not use weights, but a greater water resistance to target your muscles equally well. A well-known exercise is training with paddles. The larger surface means that you have to move more water when you put your arm through th
e water. When you swim a number of lanes with paddles you will feel more acidity in your shoulders and arms. It gets even harder when you can't use your legs. You can also use training bands and a pull buoy.

Legs strength training in the water

Of course you can also pay extra attention to training your legs while swimming. You do this with the help of flippers, you move more water with this, so you not only go faster but also put more power. You can also use a swimming board so that you can keep your arms still.