LAND-BASED STRENGTH AND CONDITIONING

FOR SWIMMING
CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA

C
ompetitive swimming is comprised of four strokes: needs by using a modified horizontal scoop toss that simulates
the freestyle, backstroke, breaststroke, and butterfly. exploding off the blocks (Figures 1, 2, and 3).
Depending on the competition level of the individual, the
sport of swimming can be a year-round commitment and require The anchored barbell squat press exercise is performed by
a very demanding training schedule. Incorporating land-based squatting and exploding through a triple extension movement with
strength and conditioning into a training regimen can give the the hips, knees, and ankles and finishes with an upper body press
athlete a competitive edge, especially in a sport where a 100th using the chest, shoulders, and triceps (Figures 4, 5, and 6). This
of a second could determine the outcome of a race. Full-body can help with improving times off the blocks and decreasing turn
strength and power exercises should be included when designing times during the swim. Additionally, a donkey kick exercise using a
a program to reduce the risk of injury for the shoulder complex, medicine ball is a sport-specific movement that may help improve
knee joint, and hip adductors (1,2). Due to year-round swim meets strength and power at the turn during the race (Figures 7 and 8).
for club and high school swimmers, implementing a periodized
Due to a higher occurrence of shoulder injuries in swimmers
strength and conditioning program may be difficult. Proper
(approximately 47 – 80%), incorporating shoulder-specific
rest, recovery, tapering, and peaking should be included when
exercises like alternating dumbbell front raise movements may
developing programs around swim meets, especially for those
help to reduce the occurrence of those injuries (Figures 9 and
individuals competing for state, regional, and national cut times.
10) (2). Additionally, swimmers could benefit from rotator cuff
The strength and conditioning professional can better achieve
strengthening exercises such as planks or stability ball walkouts in
these goals by developing a relationship with the swim coach so
their training programs to reduce the instance of shoulder injuries
the athletes are training at the same intensities, tapering at the
(3). The core should also be trained in all directions and planes of
same time, and peaking before major competitions.
movement since a strong and stable core will allow the swimmer
When designing a program, three phases of the swim should be to produce powerful pulls and kicks for longer periods of time (2).
examined for strength and conditioning exercise considerations: The around the world exercises challenge the core in the sagittal
the start (the dive from starting blocks or side of the pool), and transverse planes. They use a medicine ball and a partner to
the swim, and the turn (the reverse of direction upon reaching catch passes from the front, both sides, and behind the athlete
the wall, several different styles can be used depending on the (Figures 11, 12, and 13). Standing medicine ball rotations are an
swimming stroke). The percentages for each variable will change example of core rotational movements that can be performed
depending on the distance of the swim, for example, the 50-m without a partner (Figures 14, 15, and 16).
freestyle race is approximately 20% for the start, 30% for the turn,
Strength and conditioning professionals should take advantage
and 50% for the swim (based on required exertion not time) (2).
of the times during the year when intensity and volume can be
When training for overall fitness and performance, a thorough well
increased so that gains can be made prior to tapering before a
developed program that covers all of the major muscles should
major event. As with any strength and conditioning programs,
be incorporated (Table 1 and 2). As with every sport, there are
athletes should be monitored closely as to avoid overtraining
sport-specific exercises or movements the athlete should perform
during a competitive season. The workouts in Tables 1 and 2 are
in order to mimic the specific event or activity they are trying to
examples of higher intensity and higher volume routines. The
improve.
sample workouts in Tables 1 and 2 can be used as part of an off-
Studies have shown that adding plyometric training and focusing season program for swimmers or can be modified by decreasing
on triple extension at the hip, knee, and ankle could decrease intensity or volume when tapering for a competition.
overall time (1,2). Box jumps, broad jumps, and scoop tosses
that include vertical tosses can be performed for overall power.
Additionally, these exercises can be adapted for specific training

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REFERENCES
1. Bishop, C, Cree, J, Read, P, Chavada, S, Edwards, M, Turner, ABOUT THE AUTHOR
A. Strength and conditioning for sprint swimming. Strength and Chat Williams is the Supervisor for Norman Regional Health Club.
Conditioning Journal 35(6): 1-6, 2013. He is a past member of the National Strength and Conditioning
Association (NSCA) Board of Directors, NSCA State Director
2. Monu, J. Sport-specific training for a competitive freestyle
Committee Chair, Midwest Regional Coordinator, and State Director
sprint swimmer. Strength and Conditioning Journal 35(5): 48-55,
of Oklahoma (2004 State Director of the Year). He also served on
2013.
the NSCA Personal Trainer Special Interest Group (SIG) Executive
3. Tovin, BJ. Prevention and treatment of swimmer’s shoulder. Council. He is the author of multiple training DVDs. He also runs his
North American Journal of Sports Physical Therapy 1(4): 166-175, own company, Oklahoma Strength and Conditioning Productions,
2006. which offers personal training services, sports performance
for youth, metabolic testing, and educational conferences and
seminars for strength and conditioning professionals.

MODIFIED HORIZONTAL SCOOP TOSS (FIGURES 1, 2, AND 3)

Start with the medicine ball placed between the feet. In one quick explosive movement, grasp the medicine ball with both hands on
either side of the ball. Swing the arms forward and explosively jump while releasing the ball horizontally against the wall.

FIGURE 1. MODIFIED HORIZONTAL FIGURE 2. MODIFIED HORIZONTAL FIGURE 3. MODIFIED HORIZONTAL

SCOOP TOSS - START SCOOP TOSS - BLOCK START SCOOP TOSS - RELEASE

ANCHORED BARBELL SQUAT PRESS (FIGURES 4, 5, AND 6)

Start in an upright position holding the end of the bar with both hands at chest level. Flex at the hips and knees to perform a squat, then
drive through the heels, extend the hips, and drive the bar above the head.

FIGURE 4. ANCHORED BARBELL SQUAT FIGURE 5. ANCHORED BARBELL SQUAT FIGURE 6. ANCHORED BARBELL SQUAT
PRESS - START PRESS - SQUAT PRESS - TRIPLE EXTENSION

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LAND-BASED STRENGTH AND CONDITIONING
FOR SWIMMING
DONKEY KICK (FIGURES 7 AND 8)
Start in a supine position with the trainer in front and ready to toss the medicine ball. To perform the exercise, the trainer should
carefully toss the ball toward the feet of the athlete. The athlete should simultaneously extend at the knees and hips in order to strike
the ball with the bottom of the feet and drive the ball back to the trainer.

FIGURE 7. DONKEY KICK - START FIGURE 8. DONKEY KICK - FOOT

CONTACT WITH EXTENSION

ALTERNATING DUMBBELL FRONT RAISE (FIGURES 9 AND 10)

Start with dumbbells in front of the body with elbows slightly bent. Staying under control, move the arms quickly up and down, while
performing flexion and extension at the shoulder.

FIGURE 9. ALTERNATING DUMBBELL FIGURE 10. ALTERNATING DUMBBELL

FRONT RAISE FRONT RAISE

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AROUND THE WORLD (ATW)

The ATW core circuit includes four different exercises: sagittal plane toss, rotation toss (left and right), and a reverse toss. The trainer
will start out in front of the athlete with the sagittal plane toss, then move to a side for a rotational toss, followed by taking a position
behind the athlete for a reverse toss, and finally to the other side to finish the rotations. The amount of repetitions and medicine ball
size will depend on the athlete’s fitness level. Using a 4 – 6 lb medicine ball for 2 – 5 repetitions per exercise is a good place to start
for most beginners.

ATW - SAGITTAL PLANE TOSS (FIGURE 11)

The athlete will start in a seated position with the legs out in front and knees slightly bent. Arms should be extended with the hands in
front of the face ready to receive the ball. The trainer will perform a chest pass aiming slightly above the head. The athlete will catch the
ball, go backwards, and tap the ball to the ground over their head to create an eccentric load on the core. The athlete will then return the
ball back to the trainer quickly and explosively following through with the arms. The concentric toss back is done in one movement with
the hands over the head; it is not a sit-up and chest pass.

FIGURE 11. AROUND THE WORLD -

SAGITTAL PLANE TOSS

ATW - ROTATION TOSS (LEFT AND RIGHT) (FIGURE 12)

The athlete will be seated with legs out in front and knees slightly bent, while the trainer will stand perpendicular. The trainer will
toss the ball to the athlete across their body. When the athlete receives the ball, they will rotate with arms extended following the
ball with their eyes and tap the ball on the floor to the opposite side of the trainer. Then, the athlete will explosively toss the ball back
to the trainer.

FIGURE 12. AROUND THE WORLD -

ROTATION TOSS

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LAND-BASED STRENGTH AND CONDITIONING
FOR SWIMMING
ATW - REVERSE TOSS (FIGURE 13)
The athlete will start in a seated position with legs out in front and knees slightly bent facing away from the trainer. Simultaneously, the
trainer will pass the ball over the head of the athlete, where they will catch it at chest-height while moving forward. The athlete will tap
the ball to the ground in front of them and then return the ball explosively back to the trainer over their head. The trainer and athlete
must aim their tosses carefully so that they do not hit each other and the athlete is always keeping a straight and centered back to avoid
the risk of injury.

FIGURE 13. AROUND THE WORLD -

REVERSE TOSS

STANDING ROTATIONAL WALL TOSS (FIGURES 14, 15, AND 16)

The athlete will start with the medicine ball directly out in front of their body and with their elbows slightly bent. The athlete will swing
their arms backwards in a rotational pattern with their elbows slightly bent and follow the ball with their eyes to maximize rotation. The
athlete should toss the medicine ball into the wall powerfully, catch the rebound, and perform the same movement to the opposite side.
The athlete should also let their ankles, knees, and hips move freely throughout the range of motion.

FIGURE 15. STANDING ROTATIONAL WALL FIGURE 16. STANDING ROTATIONAL

FIGURE 14. STANDING ROTATIONAL WALL
TOSS - RIGHT WALL TOSS - LEFT
TOSS - START

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TABLE 1. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE

KEY:
TYPE OF EXERCISE EXERCISE SETS/REPS TYPE OF SET
LBS = Lower Body Strength
UBS = Upper Body Strength
LBPWR Sled Push 4 sets Circuit
UBE = Upper Body Endurance
Modified Horizontal
HPWR 4x5 Circuit LBPWR = Lower Body Power
Scoop Toss
HPWR = Horizontal Power
VPWR Box Jump 4x5 Circuit VPWR = Vertical Power

UBS Incline Press 4x8 Superset

One-Arm
UBS 4 x 10 Superset
Dumbbell Row

LBS Kettlebell Swings 4 x 10 Superset

LBS Deadlift 4x8 Superset

Core Around the World 3x8 Circuit

UBE Pull-Ups 3 x 10 – 15 Circuit

UBE Push-Ups 3 x 10 – 15 Circuit

TABLE 2. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE

TYPE OF EXERCISE EXERCISE SETS/REPS TYPE OF SET

Anchored Barbell
LBS 4x8 Complex Set
Squat Press

HPWR Broad Jump 4x5 Complex Set

UBS Bench Press 4x8 Compound Set

UBS Dips 4 x 10 – 12 Compound Set

UBS High Pull 4x8 Compound Set

Suspension
UBS 4 x 12 – 15 Compound Set
Trainer Rows

LBS Leg Press 4x8 Complex Set

LBPWR Donkey Kicks 4x5 Complex Set

Core Ab Wheel 3x3 Circuit

Standing Rotational
Core 3 x 10 Circuit
Wall Toss
Alternating Dumbbell
UBS 3x8 Circuit
Front Raises

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