Strength Training For Swimming

Strength Coach Dane Miller breaks down the best ways to strength train for swimmers on dryland.
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[@simonmakuch1446]

Its crazy that, even though he is not a swimmer, everything he says seems accurate and his vocabulary is one of a swimmer. Props to him for doing the research. Coming from a competitive swimmer for 8 years.

[@Eldenbuilder]

Damn you really up there ,I am not that fast of a swimmer with my 25m freestyle in 13seconds and what ever I do I can’t level it more than that can u give me any tips I am 14yr 181cm

[@Siuuuuu3841]

​@@Eldenbuilder 181cm...damnnn

[@malikalonazi2411]

@@EldenbuilderI get it in 50 or 100 Let say you can do it in 100 m 13x4+(( tired factor and turning say 20 sec ) =1,12 minutes If that true and you can maintain that speed up to 💯m 1,12 which is fantastic to 14 if you can achieve that you start working on muscles 💪 so work on drafting high speed.. speed is coming every tow months you gain 1~2 seconds extra speed.🎊 🎉

[@pampigola]

​@@Eldenbuilder bro i'm 14 yr too i'm 1,60cm and im faster than you!!!

[@jraines002]

As a former swimmer this is accurate. Two things to think about: hip flexor strength endurance. Not sure how to train that exactly but the pool is not enough unless you’re going to sacrifice multiple pool sessions a week to hardcore dolphin kick sprint work. Most swim coaches won’t-not to the level it would need. Also: explosive work for the lats. This has gotten better in recent years with resisted sprints, but there’s probably a place for S&C work here. Med balls probably but you’ve got to get the weight & the ball path just right. What most swimmer medball workouts look like is closer to GPP work

[@Halapainyo88]

I wish I had these resources back when I competed, the most that we did was dry land calisthenics and stretching. good vid.

[@josea.medinahernandez8525]

The Master Blaster Dane Miller!⚡️💪🏻🏊🏻‍♂️🤽🏻‍♂️💨

[@peterbeyer5755]

😮No gym find a play ground and do - 1.Dead hang ( monkey bar or swing cross support ( stand on swing to reach or jump to reach). Progress to one hand. 2.Pull ups. (A/A) 3.Chin ups. ( A/A) 4.Full body weight squats to Asian squat position. ( use monkey bar upright for stability or assistance in getting up) 5.Pistol squats 6.Walking lunges 7.Push ups ( use bottom of slide) or picnic table) 8.Body rows ( monkey bar) 9.Planks. ( use slide) 10.Crunches. ( lie on picnic table if ground is wet or dirty) 11. Also sprint for one minute then walk for one minute and repeat until you collapse from exhaustion or throw up.😂. Increases VO 2 max.

[@samuelmottershead3609]

Awesome video!

[@xavierr_yt3438]

Thank you for this video ❤🙏🏼🙏🏼

[@stevie56565]

great video ... Training two teenage girls tomorrow that swim

[@stevie56565]

you need to be extra careful with over head press and make sure form is good so they don't rip anterior deltoid ... So important to teach technique first.

[@martinrea8548]

I did a 2km swim at the weekend. It's Monday now and my shoulders are sore. Is this normal? Thanks.

[@arturesek1976]

power morfe win

[@diaryofnricom163]

Thanks for breaking down different aspects 01:45 leg power development 03:57 dynamic trunk control 04:45 upper body strength 05:15 shoulder

[@daultonkendall406]

As a competitive swimmer of 16 years and a college swimmer, this video was actually super in depth and actually felt like i was listening to someone who knew what they were talking about

[@erikmiller2742]

Hey Dane, I worked with swimmers at the Y this past year. Most of them never lifted before. I found Turkish get-ups fit well in the dynamic trunk control box and KB swings were great for strength/power endurance. They also worked well in the space and equipment situation we were in.

[@simonmorley27]

one interesting aspect that is not addressed is how to integrate strength program into the high volume training week, and also the time in the season to address these issues. I have my own thoughts, but id be interested to hear yours

[@ferreirai.6786]

Hey Dane, the hamstring pull is a useful exercise to increase swimming kick power, or this will hypertrophic the swimmer legs and then impair the swimming performance of them? And, hypertrophy training can be disfavour to the general and specific swimming performance? Or that is a optimal standard hypertrophic level and how much it is in swimmers?

[@danpopper3488]

thx for the vid man. ive been trying to put on muscle swimming for 8 years now and getting ready for college. ive been doing more of a body building type of split just trying to get volume in my muscles. is that ok or should i focus more on isolated movements?

[@startledmilk6670]

i say this as a ten year competitive swimmer and swam in college for a bit: In short: DO NOT LIFT LIKE A BODY BUILDER AS A SWIMMER, LIFT FOR STRENGTH WITH AS MANT MULTI JOINT MOVEMENTS AS POSSIBLE. Longer: If you want athletic performance, you need to mainly do athletic type lifts using multiple muscles, not much isolation. You also should be lifting like a body builder if you want to improve swimming. STRENGTH is best for swimming, not the size and look of your muscles. You will still put on muscle from strength training and look just fine through swimming and strength training. I have seen multiple guys while I was in high school and one in college that tried to lift like a body builder and their swimming suffered because they weren’t as flexible due to muscle size. One guy got so big he could barely streamline. In college, all we did was strength training.

[@robohippy]

As I was watching this I was thinking, this guy isn't a swimmer. You confirmed it. Now, if you took up swimming, you would do this a lot differently. Picked up swimming again maybe 15 years ago to prepare for bilateral hip replacement and one knee replacement. Can't beat the cardio work....

[@robohippy]

Your comment about fewer strokes per lap makes you faster is off, particularly if you are talking sprints. For sprinting, it is all about stroke rate, the higher your stroke rate is, the faster you are moving. Fewer strokes per length may apply slightly for distance swimmers, but that is a great 'oversimplification' of the issue.

[@petertait4849]

As usual, gr8 video. How do we actually improve our strength endurance?

[@sebastianbrites6752]

By swimming…

[@idk-kx8nx]

from what i could tell, it seemed to be the ability to do high rep ranges with big amounts of load [7:08] - holding 85% to 90% of your max (probably one-rep max???) over a long period of time (5 mins+) personally, 85% one-rep max seems a bit optimistic, but training progressively with increasingly higher loads for longer sets of some upper and lower body movements like squats or lat pulldowns seems to be a good place to start

[@jamestm316]

this is great stuff coach, thanks for the content! Just picked up my first swimmer as an athlete and he's an all star, this helped get me back into the right frame of thinking

[@drewkerwin]

Can anyone point us to a simplified list of muscles/activities that this guy references? (without all the oorah). Thanks

[@zz94400]

The best video by far about strenght swimming!congratulations. Salim from paris

[@xtr4me_abu185]

How do you get better strength endurance, are there any exercises or is it just repetition?

[@landengoma2420]

Do upper body strength for field hockey next please

[@rustydusty-vz6lh]

Exactly what i was looking for!

[@abhiram7415]

nice video , u did do a lot of research .

[@arturesek1976]

no condition, more strenght

[@arturesek1976]

shark can\'t swim

[@KarthikSuresh1]

Awesome video sir 👍

[@SwimEr-t7f]

thx!

[@anthonyalbus6899]

Thanks coach needed this

[@lnedelcu66]

David Popovici din't train like Caleb😅

[@gianfrancomorioliva1187]

Yeah he probably spends the same amount as Caeleb working on technique and feel of the water, so everyone chooses a different path there isn't a right or wrong when it comes to an event like the 100 free

[@lnedelcu66]

@@gianfrancomorioliva1187 yes, because the the flawless technique have the biggest importance than strength, if you are genetic gifted, at this level is not necessary to learn and use Olympic weightlifting. It is a different sport.

[@gianfrancomorioliva1187]

@@lnedelcu66 I agree with you to some degree, even popovic could benefit from listing some weights to improve strength that can be transfered to the water. Emphasis on transfer to the water because this is the key principle to any athlete doing strength and condition outside of their main sport.

[@lnedelcu66]

@@gianfrancomorioliva1187 I just refer to olynpic weightlifting drills, clean and jerk, snatch and variations.

[@jraines002]

It’s a mistake to over analyze the tip-top elite. For example, people are going to spend the next quad analyzing Cam McEvoy’s training. While there will be valuable insights that emerge, they’ll forget the key fact about Cam is that after his extended break he could jump in and go sub 23 in a 50m free. Or that Caeleb was a sub 19 50y freestyler before he ever saw the inside of the UF gym. The technical aspect of swimming and that we aren’t born to swim masks the fact that sprinters are mostly born with it, and all the hard & intricate sprint training is about preserving that & eking out the gains between “fastest you ever met” to “national or world elite”. A really great example of this is Cullen Jones since he started super late. His baseline was “ACC finalist”. 2 years later ACC record breaker, 1 year later world elite.

[@brunosix6794]

Waste of time