Just like other physical abilities that we have already addressed in Mundo Entrenamiento, strength is an essential determinant of the quality of the propulsive actions that generate movement in the water. Each of the technical gestures performed by a swimmer in the water requires this ability.
The strength produced by the swimmer during the execution of technical gestures is the result of the interaction of internal forces, generated by the muscles, and external forces, generated by the weight to overcome, resistance to displacement, and body movement (1).
Strength training in swimming improves performance in this sport. It is a fact supported by research (2, 3, 4). In each of the swimming events, the technical gestures performed are produced by specific manifestations of strength (5). Traditionally, it has been considered that strength is manifested in sports practice in three forms of application:
- Maximum strength (MS).
- Explosive strength (ES).
- Strength endurance (SE).
The concept of strength endurance or endurance of strength is deduced from the above and is expressed by the determined time of application of a certain percentage of the strength that one is capable of manifesting.
In swimming, the application of strength and endurance is essential because although the pressure exerted during the propulsive phase is not high, it is repeated many times, which makes it necessary to have this ability properly developed.
The swimmer’s ability to produce strength depends on various factors that have a different influence on each of the mentioned manifestations of strength. Such differences must be considered to guide the training programming of strength to improve competitive performance in the different swimming events.
Particularly important in swimming is relative strength, as it relates maximum strength to body weight, and the swimmer must propel their body in starts, turns, and swimming. A consequence of this is the need to control the increase in the cross-sectional area of the muscles exercised in strength work, which can affect the swimmer’s buoyancy by increasing the weight of the body musculature.
Another particularity, inherent to cyclic sports, lies in the repetition of movement cycles where the biodynamic structure is manifested extremely precisely and the functionality is extremely high. It is observed that the set of parameters that determine the quality of propulsive actions (movement frequency, duration of aquatic movement, trajectory of aquatic movement, speed, and force of propulsion movement) become less effective with fatigue (6).
Types of exercises to work on strength in swimming
The exercises for training the different manifestations of strength can be classified into four groups:
- General exercises: involving various muscle groups, performing movements that do not resemble the sports technical gesture. Self-load exercises, or exercises in pairs, are included in this group.
- Basic exercises: for training muscle groups involved in the execution of the sports technical gesture, performed without imitating the competitive movement. The most characteristic example of this group consists of exercises with free weights and weight machines (1).
- Specific exercises: involving muscle groups that participate in the execution of the sports technical gesture, performed by imitating the competitive movement. These exercises can be performed dry (traction with bands or elastic bands, with friction devices, on a pulley bench, or on an isokinetic bench) or in water (swimming with paddles, fins, weights, swimming tied with elastic bands…) (1).
- Competitive exercises: for training muscle groups involved in the execution of the sports technical gesture, performed with a spatiotemporal pattern similar to the competitive movement. Like specific exercises, these can be performed dry or in water with the same devices, as long as the similarity in the execution of the exercise concerning the competitive movement pattern is respected. However, it is in the water where the characteristics of the competitive gesture can be reproduced more faithfully (1).
Conclusion
Strength improves the swimmer’s performance in the water. This is a scientifically proven fact. Therefore, it is of vital importance to work on this ability if we want to improve our performance in this aquatic environment (1).
The selection of exercises for strength training in swimming must be made seeking transfer, to obtain the greatest positive effect on competitive performance in each of the events. For this transfer to occur, the selected exercises must respect the characteristics of the competitive technical gesture as much as possible, mainly concerning structural, kinematic, dynamic, neuromuscular, and energetic aspects (7).
Bibliography
- Navarro, F., Oca, A. (2010). Physical training for swimming. Madrid: Cultivalibros.
- Girold, S. et al. (2006). Assisted and resisted sprint training in swimming. Journal of Strength and Conditioning Research, 20. 547-554.
- Girold, S. et al. (2007). Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. Journal of Strength and Conditioning Research, 21, 599-605.
- Toussaint, H.M. and Vervoorn, K. (1990). Effects of specific high resistance training in the water on competitive swimmers, 11. 228-233.
- Navarro, Fernando, Oca, Antonio, and Castañon, J. (2003). Training the young swimmer. Madrid: Gymnos.
- Van Handel, P. J. et al. (1988). Aerobic economy and competitive performance of U.S. Elite Swimmers. Human Kinetics, 219-227.
- González Badillo, J. (2000). Concept and measurement of explosive strength in sports. Positions applied to training. Sports Training Journal. 5-16.
