How a swimmer can train outside the pool: 5 exercises

Together with a network of World Class fitness clubs, we are starting a series of materials on effective training. In the first publication - an interview and training with the elite trainer of water programs, the head of SwimRun and Indoor Triathlon Maria Stanilovskaya. She will tell you how to swimmer engage on land, what mistakes swimmers make in preparation and what will help them never to leave the race.

The goal is to prepare the muscles and ligaments of the shoulder for the load.

  1. Stand straight.

    Feet shoulder width apart. The back is straight.

  2. Lean forward and take your pelvis back slightly. Take a stick or body bar (you can use a towel). Extend your arms and bend them.

    The angle in the elbow joint is 90 degrees.

  3. Make rotational movements in the shoulder joints, as if rowing a kayak.
  4. Perform the exercise from 20 seconds to one minute, depending on the level of training.
  5. Take another 2-4 sets.

Purpose - strengthen the muscles of the cortex, develop mobility of the shoulder joints and stretch the hip flexor muscles.

  1. Lie on your back on a bench. Take a stick. Hands straighten and pull up. Raise your legs, bend your knees, lower legs parallel to the floor. The bending angle between the knee and hip is 90 degrees.

    Press your lower back against the bench. Pull the belly.

  2. At the same time, straighten your right leg and pull your arms back. Keep your lower back pressed to the bench.
  3. Simultaneously return the leg and arms to their original position.

  4. The same for the left foot.
  5. Repeat the exercise 8-10 times on each leg.
  6. Take another 2-4 sets.

Purpose - strengthen the muscles of the back of the thigh, buttocks and muscles of the cortex.

  1. Lie on your back on the floor.

    Put your heels on the fitball. Hands along the body.

  2. Tear your buttocks off the floor. The whole body from the shoulder blades to the heels forms a straight line.
  3. Bend your knees and pull the fitball to your buttocks with your feet.

  4. Straighten your legs. Buttocks are tense throughout the exercise. Watch your lower back and avoid excessive bending. Try not to deviate from the line when moving with a fitball.
  5. Repeat the exercise 10-15 times.

  6. Take another 2-4 sets.

Target - strengthen the muscles of the anterior surface of the thigh and develop mobility of the ankle joint. These are exercises to improve the work of the legs when swimming the crawl.

  1. Get on your knees. Straighten your arms and pull forward.

    The back is straight.

  2. Slowly lean back. The body from the top of the head to the knees forms one straight line.
  3. Also, slowly return to the starting position.
  4. Repeat the exercise 10-15 times.

  5. Take another 2-4 sets. Stop if you feel pain in your knees or notice a violation of technology.

Target - to perfect the technique of stroke, as well as work out the muscles of the hands, pectoral and latissimus dorsi. It is better to use rubber: it will create elastic resistance, similar to the resistance and density of water, and will make you feel the effort needed to move forward.

How a swimmer can train outside the pool: 5 exercises

Photo: Kirill Skom

How a swimmer can train outside the pool: 5 exercises

Photo: Kirill Skom

How a swimmer can train outside the pool: 5 exercises

How a swimmer can train outside the pool: 5 exercises

How a swimmer can train outside the pool: 5 exercises

How a swimmer can train outside the pool: 5 exercises

How a swimmer can train outside the pool: 5 exercises

  1. Stand straight.

    Feet shoulder width apart. The back is straight.

  2. Tilt the case. Stretch your arms forward. A brush is a continuation of the forearm.

    The palms are pointing down, and the elbows are above the hand, looking up and to the side. So you can already lean on the water in the initial phase of the stroke.

  3. Simulate the underwater part of the stroke. During the stroke, the arm bends and unbends, while maintaining optimal stiffness in the joints. The initial movement occurs due to contraction of the pectoralis major muscle, and then the latissimus dorsi muscle.

    Biceps and brachial muscle contract at the very beginning of the grip, gradually bending the arm. In the final stage of the stroke, triceps extends the arm at the elbow. The arm is extended backward, along the body and parallel to the floor.

  4. All movements are smooth and jerky. Do not swing the case.

    When you return your hands to their original position, control all movements - this will help avoid injuries.

  5. The number of repetitions depends on the purpose of the lesson. To develop explosive strength, repeat the exercise 6-8 times with strong rubber resistance and do 2-3 sets. To develop endurance, repeat the exercise 12-20 times with an average rubber resistance and do 2-3 approaches.

-At 10 years old, my parents gave me to the all-around section of the sea.

And so began my love of swimming. I like that water gives the body a feeling of weightlessness and glide, takes away unnecessary tension and helps to achieve harmony.

In 2013, I became interested in open water swimming. My clients wanted to cross the Bosphorus, training so fascinated me that I myself decided to participate in the swim. The most difficult for me was the start in Marseille.

This is an imitation of the escape of Count Monte Cristo from If Castle. This swim is dependent on weather conditions. The day before the start, the wind began, and the water temperature dropped from 23 to 17 degrees. I only had a short wetsuit with me. At some point, I was so cold that I seriously thought about losing the race, but still swam.

I consider open water swimming to be one of the most interesting sports, because here you can always go further. In 2016, for example, I tried myself in Swimrun ( several alternating cross-country running and swimming stages. - Approx. Ed. ) .

I would advise adding functional and strength training, as well as stretching. This will help develop strength and strengthen core muscle groups. And in general, the training process will become more diverse and less monotonous. Without training on land it is difficult to achieve good results in swimming.

The uniqueness of swimming in water we use most of the muscles: core, upper and lower limbs.

To make the movements as effective as possible, it is important to coordinate the work of all muscles. In fact, the swimmer in the water is in an unsupported position, and to maintain balance and proper technique, he needs developed core muscles. Good flexibility provides injury prevention and gives an additional impetus to movements. The shoulder joint, which the swimmer is subject to constant stress, needs special attention. The choice of exercises for "dry swimming" is dictated by these introductory notes.

On land, we do everything to insure and develop the muscle groups that we need to work effectively in water.

The most common mistake made by beginners is incorrect priorities in training. Beginners often increase volumes, but do not pay due attention to technology. The more the swimmer gets tired, the more difficult it is for him to maintain the correct technique. The more mistakes he makes in technology, the less effective and more energy-consuming each movement becomes.

The correct prioritization looks like this: first we work on the technique, and then on the volume. Another mistake is the unsystematic training. You can’t catch up on the missed two weeks in a week of training. Force majeure preparations for the start belong here. No matter how experienced the athlete, you need to soberly assess your strengths and capabilities.

The main thing is to plan a race and think over a strategy . You need to have a good idea of ​​what distance you will swim, what the temperature of the water will be and whether there are currents in the reservoir. Depending on this, choose equipment (a wetsuit or swimming trunks, a swimsuit, high-quality glasses for open water), find landmarks on the route and decide if you need food (if so, test it in advance). When swimming in open water, carefully read not only the information from the organizers, but also the reports of those who have already sailed at this start. They will help you learn a lot of useful information that will facilitate all pre-launch logistics.

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