The Best Gym Exercises For Swimmers
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- เผยแพร่เมื่อ 26 ก.ค. 2024
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Many elite swimming programs rely on weight training to help build strength and power to increase performance. That effectively translates into opening yours bodies ranges-of-motions and developing it's muscles. Both of which will help you prevent injuries and increases speed in the pool!
The most important muscle groups for swimmers are the back (lats specifically), chest, shoulders, and legs. So here are my top five exercises for those muscles along with their benefits and some top tips. Enjoy watching and have fun throwing them into your routine!
If you like the layout of this workout, you have my invitation to check out more content on The Apollo Athletic.
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1) Pull up
2) Squat
3) Dip
4) Deadlift
5) Straight arm lat pull down
..... These are a few of my favourite things.
this guy is so underrated.
It makes me really happy that you think so! Cheers 🤙.
ikr
Outstanding information and workouts bro! You're always the best!!
Thank you for this ! ! ! Extremely helpful and will definitely try these out 🙃.
I swim 5 days a week Monday through Friday. Monday Wednesday and Friday it’s freestyle swimming for laps just under a mile. Tuesday and Thursday is kicking, underwater swimming, and other techniques. Along with that I lift 4-5 days a week. Having a strong back really helps along with good shoulder mobility. Before I started swimming two months ago, my joints for were so stiff. Swimming has helped me with becoming more mobile and flexible along with having great cardiovascular health.
Awesome Video and awesome tips! Thank you.
That sounds like a well put together and hardcore routine you have there my friend! Cheers to all your progress and more to come. Also, mega thanks for sharing. It's awesome to hear that these videos are helping you out. Wishing you the best Isaac!
Hello sir if you dont mind sharing . can i have your weekly workout plan, like which days you lift for upper or lower at the same day as which of the swimming workout you will do such as endurance, technique, stroke and speed day.
Thanks for the tip @apollo I love swimming I usually do resistant bands for dry land workouts but did not know I could add weights scared to get bulky👍
I worked out for years thinking I was a hard gainer, but the reallity is I just had a lousy. I then tried the Agoge diet, and started seeing much faster and better results.
great diet plan, just got mine
I am fascinated by all your workouts and this video just adds up to the great knowledge you have over workouts in general. Great job!
Great job! These all make perfect sense.
Thank you for the compliment Tim!
Wow amazing 😍
I’ve been told I have a swimmers body, so I thought that this workout might suit me best,, I guess time will tell 👍🏼
Thanks bro
thank you so much for your videos
Thank you so much for sharing! Cheers Debra.
Really liked to video.Can you do advance video too man.
Good stuff man. Subscribe button activated!🤙🏿
booya!
Lmao 0:14 love how this guy find his moment to flex his bicep.
nice
Guess it's time to make another top 50 gym exercises, so I can make my gym training program
I are really love your shirt bro. Really describes you. You do look like a very powerful swimmer, you should have included some of your swimming shoots in the video. REALLY REALLY LOVE THAT SHIRT #gymshark
You can find a few of my swim clips uploaded as shorts. th-cam.com/users/shortsBPGeC7VFZHk?feature=share
What reps and sets would be good?
Thanks :). I really enjoyed but because of COVID 19 Pandemic i cant go to the neighborhood gym and so i cany do some but i can use what i have at home to do those workouts. Thanks again
You are very welcome CJ. Thank you for the support!
@@TheApolloAthletic And also thanks for the relpy, Have a nice day :)
Super bro..
Super duper 🤙
hello i am from jordan at middle east
can you talk us about anatomy muscle for swimmers?
Wow your amazing dude! Hey i was wondering do you live in crystal lake?
Nope. Although some of my family is near there.
Hey I started to go to gym trying to gain strength and to compliment my swimming training. So far the gym instructors don't seem to focus, at all, on athletic performance and it really throws them off when I tell them my goal isn't to get big or that I really don't care for aesthetics but rather than I swim and just want to get stronger and develop endurance and explosiveness.
So I'm just trying to stick to compound movements in hopes of developing a strength foundation and I do like to do the deadlifts, squats and pull ups. I sometimes do the lat pull down but now I will try to do it more often and have never done dips but it makes sense if they target the shoulders, triceps and chest at the same time.
Also I saw a guy doing some funky thing with the bar, it looked cool and explosive and he said it was a hang clean and would like to learn to do that in the future but I don't know if it's good for swimming or athletic performance overall.
Hey Synthacon. It sounds like you are getting started on a good path with those compound movements and dips are an excellent addition as you suspect. Hang cleans and snatches are two barbell movements that make up "Olympic Weightlifting". Both are incredibly beneficial for swimming to train explosive movement patterns, athleticism, and body control. Both are quite form intensive as well and very important to begin practicing with proper form. Thank you for the feedback pal. Cheers!
@@TheApolloAthletic Hey thanks, I'm going to continue with my routine and the gradually try to incorporate some of the things I've seen in your channel. It's really helpful the content you're making, specially for someone like me that trains on their own. Hope you get more subscribers :)
"especially true for our shoulders, back, core, legs" aka full body hahaha :)
sets and reps please
How many reps and sits should I do?
What about shoulder press
how many reps/sets should we aim for?
Do you have to do all of these? Or can you take dips, Straight arm Lat pull, and pull ups? I’m looking through TH-cam to see what will help gain muscle growth before I get into swimming laps. Right now I’m doing dumbbells and simple exercises to see what works.
Hey there Yoseph. You do not have to do all of these exercises at once. They are simple the ones that I find most effective to develop to muscles and movement patterns used for swimming. Cheers!
Quick question; I'm looking to get back to swimming but I also want to workout. my questing is should I swim before working out or after?
thank you for answering
Hey Sebastian there is no right or wrong order for your training. My suggestion would be to start with the exercise that lines up with your main focus. For example, if you mainly want to build strength, you would start with strength training before swimming. If you wanted to improve your aerobic capacity, you would start with the swimming.
This is so helpful and makes so much sense! Thank you. I’ve been trying to figure out if it’s better to work out pre or post swimming 💕
Dude: Squats are quad intensiv.
Rectus femuris: I don't know about that.
Overhead Press
What is better, Pull-ups or Straight arm lat pull downs?
Pull Ups. Hands Down.
@@TheApolloAthletic ThankYou I was stuck between the two.
Your vedio is very beneficial but I have a question.What if I can't do a pull up?
Assisted pull ups with a band.
I have a hard time doing dips.
Keep at it and they will come along for you.
I luv swimming but I really hate working out. Can I build muscles only through swimming?
Hey Ben. Yes you do build muscles through swimming, although not in the same way as through weight training. Casual and endurance swimming develops long and thin muscle where as sprinting and sprinting with power equipment like fin's and paddles develops thicker, faster, and stronger muscles. If you are looking to build muscle for increasing your endurance, you are best off with endurance swimming. If you are looking to build muscle for increasing performance, you are best off sprint swimming with proper rest intervals. If you are looking to build muscle to change how your body looks, you are best off doing a lot of sprint swimming with fins + paddles and broken with plenty of rest. Even then, traditional weight training in the gym may be more effective for building muscle to change your appearance.
@@TheApolloAthletic Thank you for your answer. Keep up the great work! Stay healthy!
what about pushups? my coach tells me pushups and squats are very beneficial
Yes. Push ups are very beneficial. They just aren't included this video because they don't require gym equipment, so I wouldn't strictly call it a "Gym Exercise".
I'm afraid of most of this workouts 😔😵 what if I loose balance I'll make a scene.
Then you get back up and keep your workout going 🤷♂️. Who cares if you slip up? We all do.
@@TheApolloAthletic You are right, I shouldn't be worried about it..
@@DarkDylan10 Go get em champ!
Too cute
Weight room exercises for swimmers are a dime a dozen, using an old school term.... What I have never seen is a 'program' which would be how many times a week, number of sets and reps, and how to progress. Yes, I am an old fart..... Proud of it since I have survived this long.... Old enough to remember when coaches didn't want you lifting weights or hydrating....
That’s much different. I am a varsity swimmer and we do weights 3 times a week and have strength and conditioning coaches with set programs and reps etc. I also do CrossFit the a couple times a week to compliment swimming
@@matthewg3415
Well, the initial question remains unanswered by any swim channel I have seen, and I scour You Tube for swim channels. How do I start, and what do I do? I need a program. I do have one of the cable weight machines, and can adapt it to pretty much any configuration. Missed out on any high school swimming because even though we had a pool, no swim team. I am so old, they wouldn't teach us flip turns because they 'were too difficult', and now almost as soon as they can make a length of the pool, they learn flip turns. I even remember the old 'suicide' flip turns for back stroke before they came to their senses and let us roll over for a more proper flip turn....
Pretty sure his deadlift form was wonky.
He is overextending at the top of the deadlift. Do not do this
Nah Bruh, This fella hasn't swam before
The most important part is how many sets of each exercise and how many repetitions and nevertheless how much weight to carry.