Sports Specific Strength and Conditioning Program

Sports Specific Strength and Conditioning Program

Fitness Trainer Name: Tiarne Field

Type/Name of Sport :Short Course Swimmer (100m + 200m Butterfly)

Aim of Session :_ To increase propulsion in water – Strength Endurance

Sport Description: Butterfly is a complex stroke where multiple muscles co-ordinate to

propel through the water whilst minimizing drag and maintaining a constant speed

(September – December) Please see separate sheet with timeline on it.

NB: Each colour represented for each program is a colour represented on the timeline.

Each exercise should be assumed to complete over a 4 week rotational roster at the

designated period.

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Program 1Exercise/Movement Rep/Sets/

Time in Motion

Load Rest TempoSpeed of Movement

Intensity

1.Sit up bench 3 x 15 moderate

30 sec Med/fast high

Comments/Instructions

Hold ball over right shoulder, sit up and twist bringing med ball to left hip, recover down with med ball over left shoulder, repeat to other side.

2. Slide Board 5 x 6 Heavy 2 mins Slow High

Comments Bend at waist, lift leading the leg high and throw to side as you push off with opposite leg. Swing arms in direction of movement.

3. Froggers + 5 x 30 seconds N/A 30 seconds

Fast High

Comments Froggers by themselves are to keep heart rate up while adding a plyometric spin (hybrid of plank and squat). Froggers + utilizes the normal style of “froggers” with an extra element of arms coordinating with legs.

This allows for strength in the pelvis to form as well as the natural motion from streamlined to not?

4. Box jump with burpee

5 x 1 minute N/A 30 seconds

Fast High

Comments Side jump to left and then up then down in one movement. Pass the medicine ball from in front of you, around your back and to the front. Move ball in opposite direction from direction of side jump.

5. Push ups (rotation with dumbbells)

6x6 Light 30 seconds

Mod High

Comments Pushups with dumbbells. Do a push up then rotate and lift dumbbell straight up so you are forming a vertical line from right arm to right hand.

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Comments This program is a 50 minute session, it includes mostly exercises that can be executed outside.The aim of the program is to do as many reps as possible in the time period of 50 minutes, however still keeping clean technique.

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Time in Motion


Intensity

1 Beam(rowing-witch legs

6 x (30sec p/side)

moderate



On balance beam on right leg, bent 90degrees at waist. Dumbbell in right hand. Bend/squat, touch dumbbell to floor, straighten leg as you lift dumbell in rowing motion. Switch hands, same leg (left/right). Switch hands, switch legs (right/right) Same leg, switch hands (right/left)

2. Medicine Ball 5 x 6 Heavy 2 mins Slow High

Comments Classic med ball exercise, legs together, touch toes with med ball. For added instability (better core work, sit on air pillow)

3. LegsDisco on beam w/dumbbell

5 x 30 seconds N/A 30 seconds

Fast High

Comments Left foot on beam, dumbbell right hand, bend and touch dumbbell to floor on left side of left foot. Lift, cross, and extend dumbbell over the right shoulder. Repeat as time allows the switch legs and hands.

4. CordsRight leg adduction


Fast High

Comments Standing position on left leg, adduct right leg from right to left in front of left leg.

5. DumbbellsAlternate overhead press alternate leg


Mod High

Comments On one leg (for fun try wobble board, air pillow, or balance beam), start with dumbbells at shoulder position press to a full extension overhead

Comments This program is a 50 minute session, it includes mostly exercises that can be executed outside.

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The aim of the program is to do as many reps as possible in the time period of 50 minutes, however still keeping clean technique.

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Time in Motion


Intensity

1.Sit up benchBack lifts

3 x 15 moderate



With medball, dumbbell, or plate behind head, add a twist at full extension.

2. Slide BoardCross touch

5 x 6 Heavy 2 mins Slow High

Comments As the first time, but twist and touch the floor with opposite hand to direction of slide. Touch floor with left hand when sliding to right.

3. Physio BallAlternate triceps curl


Fast High

Comments S Sit on ball with legs crossed, alternate triceps curls with dumbbells

4. Box with front hop steps w/med ball


Fast High

Comments As above

5. Pushups with 20m run


Mod High

Comments Normal pushups with a game of 21.21 – run – 20 – run – 19 – run etc

Comments This program is a 50 minute session, it includes mostly exercises that can be executed outside.The aim of the program is to do as many reps as possible in the time period of 50 minutes, however still keeping

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clean technique.


Time in Motion


Intensity

1.Squat and upright row

3 x 30 seconds on each arm

moderate



Stand with feet apart, hold dumbbell in one hand next to hip, squat. 30 seconds on one arm, swap to other arm.

2. Knees to chest 3 x 12 Heavy 2 mins Slow High

Comments Lie on back with legs straight and feet raised off floor. Pull legs swiftly towards body. 3 sets of 12 reps.

3. Burpees 3x12 N/A 30 seconds

Fast High

Comments Keep good technique

4. Full circle 3x12 N/A 30 seconds

Fast High

Comments Feet apart, hold a pair of dumbbells in front of thigh palms facing. Raise arms sideways until hands meet above head.

5. Lunge with bicep curl

3x12 Light 30 second

Mod High

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sComments Holding dumbbells stride forward. Step back. 3 x 12 reps

Flutter kicks 30 seconds

N/A 30sec Fast high

Comments Lie with legs straight and feet off floor. Repeat as fast as can be for 30 seconds.


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Time in Motion


Intensity

1.Cable side rotators

3 x 6 heavy 2 mins Slow and careful

high


Keep it heavy and keep shoulders over hips.

2. Squat thrusters 3x 6 Heavy 2 mins Slow High

Comments The assists in the flexibility of the hip extenders. Keep knees over feet correctly.

3. Stability ball dumbbell press

3x6 Heavy 2 mins Fast High

Comments Keep it heavy and stable

4. Stability ball sit ups

3x6 mod 2 mins Fast High

Comments Side jump to left and then up then down in one movement. Pass the medicine ball from in front of you, around your back and to the front. Move ball in opposite direction from direction of side jump.

5. Push ups (rotation with dumbbells)

3x6 Heavy 2 mins Mod High

Comments Dumbbell step-ups with shoulder press

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Comments This program is a 50 minute session, it includes mostly exercises that can be executed outside.The aim of the program is to do as many reps as possible in the time period of 50 minutes, however still keeping clean technique.This is meant for heavy reps for increasing power in the water.

Program 6

Exercise/Movement Rep/Sets/Time in Motion


Intensity

1.Turkish Get Up 3 x 10 moderate



Swimmers are usually plagued with shoulder issues. Swimming involves constant shoulder rotation, and while most times all the musculature will develop appropriately to support the level of activity. The overuse and abuse of the shoulder eventually becomes evident.

2. GHD sit up and hip/ back extension

5 x 6 Heavy 2 mins Slow High

Comments This sit up is a powerful tool for swimming, because in addition to recruiting the abs and trunk flexors, there is a primary recruitment of the hip flexors. The hip flexors are vital in all swimming strokes.

3. Hang Power Clean

3 x 10 Heavy 2 minutes

Fast High

Comments The hang power clean is compound, as it recruits multiple muscle groups to work synergistically.

4.Thrusters 3x10 Heavy 30 seconds

Fast High

Comments These are great for transplanting explosiveness of the

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movement into either explosion off the starting block or pushing off the walls in turns.

5. Kipping Pull Up 6x6 Body 30 seconds

Mod High

Comments The butterfly kip resembles the swimming stroke known as the butterfly. Which is beneficial for the chosen stroke.


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Time in Motion


Intensity

1.Jump Squat 3 x 15 moderate



Keep knees in line with feet

2. Back squat 5 x 6 Heavy 2 mins Slow High

Comments The back squat assists in developing the muscles in the front thigh muscles.

3. 1 leg squat(uni lat)


Fast High

Comments These use uni lateral training to ensure balance is achieved first hand and then similar sided strength.

4. Front plank 5 x 1 minute N/A 30 seconds

N/A High

Comments Keep structure and technique

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5. Russian twists 3 x 30 seconds Light 30 seconds

Mod High

Comments Fast paced



Time in Motion


Intensity

1.Bike 20sec on 10 sec rest x 8

moderate 5 minutes

Fast high

Comments/Instructions HIIT training on bike, do not raise bottom off the seat.

2. Rowing Machine 20sec on 10 sec rest x 8

5 minutes

Fast High

Comments HIIT training on rower, Keep the pace!

3. Treadmill 20sec on 10 sec rest x 8

N/A 5 minutes

Fast High

Comments Have incline to most steep and set pace to jogging .

Comments This program is focused at high intensity interval training (HIIT). It mainly focuses on Tabata training where the workout lasts roughly 4 minutes of sprint – steady pace.This will assist in the reduction of lactic acid build up in the system.

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Second part to programExercise/Movement Rep/Sets/

Time in Motion


Intensity

1.Dumbbell thrusters with burpee

1 minute to complete AMRAP – 5x burpee – continue with set

moderate 5 minutes

Fast high

Comments/Instructions The idea of this is to create discipline in the athletes mind in order to keep moving.

2. Hang clean and squat jump

10 hang cleans, 10 squat jumps x 5minutes

Light 5 minutes

Fast High

Comments AMRAP in 5 minutes

3. Rotating front/side/back plank

5 minutes of rotation

N/A 5 minutes

Slow Mod

Comments Keep the body as firm and steady as possible in the plank position while maintaining a streamlined pose. Keep the bottom down! When rotating to side plank it is optional if where you keep second arm.

Comments This program allows for discipline in the athletes mind, it’s long and forces them to move to pure exhaustion. The program should be done fast but still keeping ideal technique (particularly in plank).This program is ideal for off season and getting the athlete back into the swing of things.

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Time in Motion


Intensity

1.Standing with Cords

3 x 15 (one side)

moderate



This allows for strength to build up isometrically.

2. Contra opposed lifts

3 x 15 (one side)

Moderate

30 seconds

Med High

Comments The unilateral movement allows for isometric training for gluteals and up shoulders. Both are essential for butterfly as both need to equally strong.

3. External Rotation 3 x 15 N/A 30 seconds

med High

Comments On side w/water bottle of very light weight.4. Shakers 3 x 15 N/A 30

seconds

Fast High

Comments Thumbs up, short quick circles side for 10 seconds, repeat to front.

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5. Bent arm pulloevers


Mod High

Comments Laying down, not standing. Rotate arm upwards and downwards while keeping a 90 degree angle at the elbow at all times.

Comments This program is focused at stability and rehabilitation for the athlete. Do each set twice to accommodate for both right and left side.


Time in Motion


Intensity

1.Swing Jumps 3 x 15 moderate



Great for warm up or outdoor activity

2. 25m sprint 3 x 25 m 30 seconds

Explosive High

Comments This will build up muscles for a sprinting start.

3. Run dives with quick turn to finish

5 x dives N/A 30 seconds

Fast High

Comments Keeps the swimmer quick and think on their feet (figuratively)

4. Sit up med ball AMRAP in 5 N/A 30 Fast High

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toss to partner minutes seconds

Comments This builds competitiveness, if there is a group then it can be done as competition.

5. Relay starts with turnaround at 5 m mark.

10 x relay Light 30 seconds

Mod High

Comments This will help with starting blocks and ensuring the team environment is there.

Comments This program is designed specifically for outdoor training where the athlete can train either by themselves or with a group.The idea is to keep it is as fun and light as possible.Each component will assist strongly in competitive swimming from starting blocks all the way to being in the pool itself.

Summary

An optimal level of strength and power is necessary for successful performance in many

sports, and swimming is no exception. To complete successfully at the Olympic level,

swimmers must include a year-round resistance training program to maintain or increase

strength and power and reduce injury risk. The strength and conditioning program above

has a 2 principal design goal for the resistance training program. First is to develop

strength and power to levels appropriate for the particular athlete, and second, to reduce

injury by addressing any muscle imbalances and pre-existing conditions specific to the

athlete.

In recent years, the injury prevention aspect has received increasing attention, principally

because it enables the swimmer to undertake the high-volume sessions prescribed by the

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coaches while limiting the occurrence of overuse in juries and subsequent time out of the

water. An emphasis is now placed on shoulder joint stability and trunk rotational strength,

taking in elements of core stability and segmental stabilisation.

Increasing sport specific movement strength and power is very important for swimmers.

The program should not be perceived as having the potential to produce excessive muscle

hypertrophy. In truth, athletes do not have the time to devote to a resistance training

program with sufficient volume to produce large increases in muscle size since they

complete so many hours training in the pool. However the training exercise plan that has

been created- specifically for the individual swimmer -is aimed at quick, repetitive

movements so the swimmer can get the job done fast and efficiently.

Since butterfly is such a fast and powerful stroke it is vital that the swimmer is fully

prepared. This includes discipline, endurance and to some extent strength. Strength and

power are key to what is known as a “butterfly” kick, it involves a process of both legs

being held together and a muscle up type of appearance in the water to propel the body

forward. The movement in a butterfly kick has 2 distinct and separate motions in order to

propel the body forward. The first using mainly the glutes and partial quadriceps. The

second activating the gastrocs, this is because the legs must act in a backwards motion

instead of scissoring.

On the other hand the athlete also needs to keep a firm upper body, because

simultaneously to the legs both arms need to move in a fan like way to drive forward. The

body needs to be strong at this point as both movements act as antagonistically to each

other. The biomechanical role of the arms is to ensure that arms are kept fairly straight in

order to offer a slicing movement through the water. The thoracic trunk must remain as

stiff and firm as possible – particularly those muscles that make up the abdomen. Lat

drosi are relied heavily on, as they give the “V” appearance of a swimmer. They also

assist in rotation of the shoulders for a fast flowing movement, buoyancy and momentum.

Because of the overuse of the side and front muscles, the lumbar region of the back is

extremely susceptible to pain.

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The particular order to the programs was done a specific way to ensure that the swimmer

is prepared for the up and coming season. Endurance training is crucial at the beginning,

it allows for the swimmer to adapt to the environment again with little to no weight

activity. More concentration on pool training is done here. When moving further into the

season weights are added for extra power and strength in the pool. However never much

hypertrophy (as said above) as the swimmer doesn’t have a long time to recover. It only

equates to the bare minimum at best.

The idea from then is aimed at keeping the swimmer in shape and having their endurance

level throughout season at peak capacity. Which is when “typical style” crossfit programs

are established. It is also recommended in this period that the swimmer take up some

form of cross training – whether that be running, biking or hill walking. This helps

smooth recovery and allow for the athlete to do more in order to achieve more.

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Documents

Sports Specific Strength and Conditioning Program