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VOLUME 4
ISSUE 2
FEB | 2017
NSCA
COACH
VOLUME 4
ISSUE 2
MAY | 2017
2 NSCA COACH 4.2 | NSCA.COM
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VOLUME 4
ISSUE 2
MAY | 2017
30 NSCA COACH 4.2 | NSCA.COM
NUNO AMARO, MSC, DANIEL MARINHO, PHD, NSCA-CPT, MÁRIO MARQUES, PHD,
NUNO BATALHA, PHD, AND PEDRO MOROUÇO, PHD, CSCS
DRY-LAND STRENGTH AND CONDITIONING FOR PREPUBERTAL AND PERIPUBERTAL SWIMMERS
INTRODUCTION
Swimming success depends on several factors. The ability to
apply in-water force is crucial, particularly in short distances
(13,15). Among others methodologies, dry-land strength
and conditioning training is a common practice in competitive
swimming. There are two main goals in strength and conditioing
training: to improve swimming performance and to prevent injuries
(2,4,5,8,9,14,16,17). Although training is often recommended to
improve strength and power outputs, the swimming community
has yet to reach a concensus regarding specific benefits on swim
performance. Still, no negative effects on swimming performance
were reported in the available literature, to date.
Lack of specificity of strength and conditioning training is one
of the main reasons thought to impair results in some of the
conducted investigations. Several exercises have been used
to mimic in-water movement; the bench press being one of
the most commonly applied. Yet, results are not convincing,
because in-water movement has particular characteristics that
are impossible to replicate in dry-land training, such as water
tension and drag (3). For instance, neuromuscular demands are
far from similar in both conditions. The more a swimmer mimics
an in-water movement in a dry-land condition with resistance, the
more the swimmer could be potentially disrupting motor patterns
acquired in-water. Thus, in order to promote transferibility of
dry-land strength gains to swimming performance, it is suggested
to concurrently implement tecnhical swimming training (2).
Strength and conditioning coaches should focus on strengthen
muscles involved in swimming with the intent of increasing force
production and to prevent muscular imbalances, according to each
swimmer’s needs (4).
The ability to produce a high rate of force developoment
is crucial in short distances and decreases as the distance
increases. Training with heavy loads (maximal strength) requires
low execution velocity and likely is not related with swimming
demands, particularly in short-distances bouts. Thus, dry-land
training should be performed with a velocity similar to in-water
movementss, trying to fulfil similar neuromuscular demands.
When adding strength and conditioning training for short-distance
swimming, explosiveness should be the main goal. Therefore, it is
expected that movement velocity increases specificity of strength
and conditioning exercises and overall power output (10).
Previous investigations have focused on older and high-level
swimmers. Very few studies have been published regarding
prepubertal (before puberty) and peripubertal (during puberty)
swimmers. This could be due to ethical issues or unclear
information available to coaches, making them skeptical toward
strength and conditioning training swimmers in those age
groups (3). Nevertheless, dry-land and in-water power outputs
and strength have a determinant influence in youth swimming
performance (12,13). It is recommended that youth athletes engage
in resistance training, not only to enhance health, fitness, and
performance, but also to prevent sports-related injuries (6,12).
Therefore, it seems reasonable that strength and conditioning
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NSCA COACH 4.2 | NSCA.COM 31
can aid performance of prepubertal and peripubertal swimmers.
The objective of this article is to provide strength and conditioing
coaches with practical training recommendations to improve
performance through the addition of a strength and conditioning
program to prepubertal and peripubertal swimmers.
TRAINING RECOMMENDATIONS
There are several aspects of strength and conditioning training:
type, frequency, intensity, volume, recovery, and progression.
The following training recommendations are intended to follow
the National Strength and Conditioning Association (NSCA)
guidelines, as well as the relevant literature on strength and
conditioning training with youth athletes (6,11). Therefore, strength
and conditioning training based on power is presented. The
strength and conditioning program is designed for six weeks
with two sessions per week. After the six weeks of strength
and conditioning training, swimmers are allowed a four-week
adaptation period. The goal is to allow the transferability of
new strength levels acquired in the strength and conditioning
training to in-water actions. In this period, swimmers engage in
their normal swimming training prescription and cease strength
and conditioning training. Prior to the implementation of the
strength and conditioning program, a pre-test is recommended
to assess each subject’s tolerance to the prescribed loads, always
maintaining the goal of power-based training.
In each session, a warm-up of about 10 min should be performed.
The goal of the warm-up is to elevate body temperature and
enhance motor unit excitability. Rope skipping and similar
mobilization to strength and conditioning exercises are
recommended. Based on previous observations, swimmers should
follow a sets/time scheme instead of sets/repetitions for the
strength and conditioning program, as seen in Table 1 (1). The goal
is to perform the repetitions as rapidly as possible, maintaining
high-quality movements. The time spent in each set should
approach the time spent in short-distance swimming. Through
controlling fatigue, participants should perform a similar number
of actions as in swimming competitions, in order to be sport-
specific. Rest periods between sets should be calculated by the
multiplication of the execution time by four (1,11).
The strength and conditioning training presented consists of
five exercises: medicine ball throw down, countermovement box
jump, dumbbell fly, Russian twist, and triceps push-ups. The main
goal is to workout muscles involved in swimming, especially in
front-crawl stroke. It is intended to use bodyweight and materials
with easy transportability, aiming to reduce time transporting
training equipment. It is recommended that swimmers engage
in familiarization sessions to enhance exercise technique before
program implementation.
MEDICINE BALL THROW DOWN (FIGURE 1)
Execution: The swimmer starts in an upright position with
the medicine ball (1 kg) above their head and the upper limbs
fully extended. Then throw the medicine ball to the ground as
fast as possible.
Muscle Involvement: pectoralis major, pectoralis minor, anterior
deltoid, medial deltoid, serratus anterior, latissimus dorsi, posterior
deltoid, teres major, teres minor, and infraspinatus.
FIGURE 1. MEDICINE BALL THROW DOWN (WITH PRIMARY MUSCLES RECRUITED IN RED)
32 NSCA COACH 4.2 | NSCA.COM
DRY-LAND STRENGTH AND CONDITIONING FOR PREPUBERTAL
AND PERIPUBERTAL SWIMMERS
COUNTERMOVEMENT BOX JUMP (FIGURE 2)
Execution: The swimmer starts in an upright position, squats down
until the knees are bent at 90 degrees, then immediately jumps
vertically as high and fast as possible, landing on the box (30 cm)
on both feet at the same time.
Muscle Involvement: rectus femoralis, vastus lateralis, vastus
medialis, gluteus medius, gluteus maximus, biceps femoris,
semitendinosus, semimembranosus, and gastrocnemius.
DUMBBELL FLY (FIGURE 3)
Execution: The swimmer should lay on the ground and start with
the upper limbs in a vertical position holding dumbbells. Then
the dumbbells (1.5 kg) should be moved outward and downward,
utilizing the minimum distance needed to reach to the ground
without contacting it.
Muscle Involvement: pectoralis major, pectoralis minor, anterior
deltoid, medial deltoid, trapezius, teres major, teres minor,
infraspinatus, rhomboids, posterior deltoid, and triceps brachii.
FIGURE 2. COUNTERMOVEMENT BOX JUMP (WITH PRIMARY MUSCLES RECRUITED IN RED)
FIGURE 3. DUMBBELL FLY (WITH PRIMARY MUSCLES RECRUITED IN RED)
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NSCA COACH 4.2 | NSCA.COM 33
RUSSIAN TWIST (FIGURE 4)
Execution: The swimmer starts in a seated position on the floor
with the hands grasping a medicine ball (3 kg) in the front of the
chest with the feet off the ground. The ball should be displaced
from the one hip to the other in a controlled motion.
Muscle Involvement: rectus abdominis, external oblique, internal
oblique, and external oblique.
PUSH-UP (FIGURE 5)
Execution: The swimmer starts with the upper limbs fully
extended close to the upper body and in adduction. The swimmer
should lower their body until the chest almost touches the floor
and return to the initial position by extending the upper limbs. The
body must remain in a plank position with the upper limbs close to
the upper body during the entire exercise.
Muscle Involvement: pectoralis major, pectoralis minor, anterior
deltoid, medial deltoid, posterior deltoid, and triceps brachii.
FIGURE 4. RUSSIAN TWIST (WITH PRIMARY MUSCLES RECRUITED IN RED)
FIGURE 5. PUSH-UP (WITH PRIMARY MUSCLES RECRUITED IN RED)
34 NSCA COACH 4.2 | NSCA.COM
DRY-LAND STRENGTH AND CONDITIONING FOR PREPUBERTAL
AND PERIPUBERTAL SWIMMERS
CONCLUSION
The current strength and conditioning program for prepubertal
and peripubertal swimmers provides an evidence-based strength
and conditioning prescription for youth swimmers that is
affordable, portable, and uses minimal equipment. It is imperative
that strength and conditioing coaches control swimmers’
execution and fatigue in each strength and conditioning session.
Additionally, strength and conditioing coaches should apply
strength and conditioning programs adjusted to each swimmer’s
ability to avoid overreaching and prevent injuries. Finally, it is
important that strength and conditioing coaches allow swimmers
to have a period to adapt to new strength levels acquired in the
strength and conditioning program.
REFERENCES
1. Amaro, NM, Marinho, DA, Marques, MC, Batalha, NP, and
Morouço, PG. Effects of dry-land strength and conditioning
programs in age group swimmers. Published ahead of print. The
Journal of Strength and Conditioning Research, 2016.
2. Aspenes, S, Kjendlie, PL, Hoff, J, and Helgerud, J. Combined
strength and endurance training in competitive swimmers. Journal
of Sport Science and Medicine 8: 357-365, 2009.
3. Barbosa, TM, Costa, M, Marinho, DA, Coelho, J, Moreira, M,
and Silva, AJ. Modeling the links between young swimmers’
performance: Energetic and biomechanical profiles. Pediatric
Exercise Science 22(3): 379-391, 2010.
4. Batalha, N, Raimundo, A, Tomas-Carus, P, Barbosa, TM, and
Silva, AJ. Shoulder rotator cuff balance, strength, and endurance
in young swimmers during a competitive season. The Journal of
Strength and Conditioning Research 27(9): 2562-2568, 2013.
5. Bishop, D, Smith, R, Smith, M, and Rigby, H. Effect of
plyometric training on swimming block start performance in
adolescents. The Journal of Strength and Conditioning Research
23(7): 2137-2143, 2009.
6. Faigenbaum, AD, Lloyd, RS, MacDonald, J, and Myer, GD.
Citius, altius, fortius: Beneficial effects of resistance training for
young athletes. British Journal of Sports Medicine 50: 1-7, 2015.
7. Garrido, N, Marinho, DA, Reis, VM, Van Den Tillaar, R,
Costa, AM, Silva, AJ, and Marques, MC. Does combined dry land
strength and aerobic training inhibit performance of young
competitive swimmers? Journal of Sport Science and Medicine
9: 300-310, 2010.
8. Girold, S, Maurin, D, Dugue, B, Chatard, JC, and Millet, G.
Effects of dry-land vs. resisted- and assisted-sprint exercises
on swimming sprint performances. The Journal of Strength and
Conditioning Research 21(2): 599-605, 2007.
9. Girold, S, Jalab, C, Bernard, O, Carette, P, Kemoun, G, and
Dugué, B. Dry-land strength training vs. electrical stimulation
in sprint swimming performance. The Journal of Strength and
Conditioning Research 26(2): 497-505, 2012.
10. González-Badillo, JJ, and Sánchez-Medina, L. Movement
velocity as a measure of loading intensity in resistance training.
International Journal of Sports Medicine 31(5): 347-352, 2010.
11. Haff, G, and Triplett, T. Essentials of Strength Training and
Conditioning. (4th ed.) Champaign, IL: Human Kinetics; 2016.
12. Morais, J, Silva, AJ, Marinho, DA, Marques, MC, Batalha,
NM, and Barbosa, TM. Modelling the relationship between
biomechanics and performance of young sprinting swimmers.
European Journal of Sport Science 16(6): 661-668, 2016.
13. Morouço, PG, Keskinen, KL, Vilas-Boas, JP, and Fernandes,
RJ. Relationship between tethered forces and the four swimming
techniques performance. Journal of Applied Biomechanics
27(2): 161-169, 2011.
14. Potdevin, FJ, Alberty, ME, Chevutschi, A, Pelayo, P, and
Sidney, MC. Effects of a 6-week plyometric training program on
performances in pubescent swimmers. The Journal of Strength and
Conditioning Research 25(1): 80-86, 2011.
TABLE 1. SAMPLE SIX-WEEK DRY-LAND STRENGTH AND CONDITIONING TRAINING PROGRAM
EXERCISE WEEKS 1 AND 2
(RECOVERY TIME)
WEEKS 3 AND 4
(RECOVERY TIME)
WEEKS 5 AND 6
(RECOVERY TIME)
Medicine ball throw down (1 kg) 3 x 15 s (60 s) 3 x 20 s (80 s) 3 x 25 s (100 s)
Countermovement box jump (30 cm) 3 x 15 s (60 s) 3 x 20 s (80 s) 3 x 25 s (100 s)
Dumbbell fly (1.5 kg) 3 x 10 s (60 s) 3 x 15 s (80 s) 3 x 20 s (100 s)
Russian twist (3 kg) 3 x 15 s (60 s) 3 x 20 s (80 s) 3 x 25 s (100 s)
Push-up (bw) 3 x 10 s (60 s) 3 x 15 s (80 s) 3 x 20 s (100 s)
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NSCA COACH 4.2 | NSCA.COM 35
15. Stager, JM, and Coyle, MA. Energy systems. In: Stager, J, and
Tanner, D, (Eds.), Handbook of Sports Medicine and Science. (2nd
Ed., Swimming.) Massachusetts, MA: Blackwell Science, 1-19, 2005.
16. Trappe, S, and Pearson, D. Effects of weight assisted dry-
land strength training on swimming performance. The Journal of
Strength and Conditioning Research 8(4): 209-213, 1994.
17. Weston, M, Hibbs, A, Thompson, K, and Spears, IR. Isolated
core training improves sprint performance in national-level
junior swimmers. International Journal of Sports Physiology and
Performance 10(2): 204-210, 2015.
ABOUT THE AUTHORS
Nuno Amaro is an Assistant Professor at the Human Movement
Department of Polytechnics Institute of Leiria in Portugal and a
member of the Performance Analysis group of the Research Centre
in Sports, Health Sciences, and Human Development. He holds a
Master of Science degree in Sports Sciences and he is a swimming
coach. He works with the Portuguese Swimming Federation in the
Department of Evaluation and Training Control, working with the
swimmers and Portuguese coaches. He is also the author of several
publications within the scope of sports training.
Daniel Marinho is an Associate Professor at the Sport Sciences
Department of the University of Beira Interior in Covilhã, Portugal
and the head of the Performance Analysis group of the Research
Centre in Sports, Health Sciences, and Human Development. He
holds a PhD in Sports Biomechanics and the National Strength
and Conditioning Association Certified Personal Trainer® (NSCA-
CPT®) certification. He works with the Portuguese Swimming
Federation, coordinating the Department of Evaluation and Training
Control and working with the swimmers and Portuguese coaches.
He is also the author of several publications within the scope of
sports training.
Mário Marques holds a PhD in Sport Sciences and is an Associate
Professor at the Sport Sciences Department at the University of
Beira Interior in Covilhã, Portugal. He works with the Portuguese
Swimming Federation, coordinating strength and conditioning
programs with several of the swimmers and Portuguese coaches.
He is also the author of several publications within the scope of
sports training.
Nuno Batalha holds a PhD in Sports Sciences and is an Associate
Professor at the Sport and Health Department of the University
of Évora in Évora, Portugal. He is also the head of the sports
sciences course and an integrated member of the Performance
Analysis group of the Research Centre in Sports, Health Sciences,
and Human Development. He is currently the Vice President of
the Portuguese Swimming Federation and he is also the author of
several scientific publications within the scope of sports science.
Pedro Morouço holds a PhD in Sport Sciences and is a Certified
Strength and Conditioning Specialist® (CSCS®) through the National
Strength and Conditioning Association (NSCA). He is a Research
Fellow and Head of the CDRsp BioFabrication Research Group.
He is also a Member of the Editorial Board in several international
peer-review journals and has been distinguished with the 2014 New
Investigator Award from the International Society of Biomechanics
in Sports. He is also the Chairman of the CDRsp Advanced Courses
on Regenerative Medicine; engaged in several national and
international projects focusing on biomechanics, Direct Digital
Manufacturing (DDM), and sports and health for all; and the author
of several scientific publications within the scope of sports science.
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