MAC Weight Lifting Philosophy
Many high school swimmers come to the coaches and ask about taking a weight training class at school as part of PE. In some cases they start a weight training program without talking with their coach, thinking it will help them swim faster. It is highly recommended you do not take a weight training class at school or depending on your age do any weight training. In any case, do not start any weight or dry land program without talking with your coach first.
Why Caution is Advised
The primary reasons are listed below:
- Class sizes can be too large and not properly supervised for proper technique and injury prevention.
- Most high school PE teachers have limited training and experience with serious weight programs and in many cases any type of dry land training program.
- Many of the PE teachers who lead these classes are familiar with exercises designed for football and not swimming.
- If you have been in club swimming for a number of years you may have developed some muscle imbalances that may lead to injuries in the water or on land, if the proper exercises are not done.
- Certain weight exercises can lead to injuries or aggravate existing injuries or muscle imbalances.
Gradual Development in Age Group Programs
A strong age group program will gradually introduce dry land training at a young age and increase the length of time, type of exercises, and the types of equipment used in the routines, as the swimmers move up through the program. It is important to remember that in a sport such as swimming, where a child may be doing it from elementary school through college; there will be plateaus in performance. Integrating, and increasing dry land training over time is a proven way for coaches to help swimmers work through these plateaus. The goal of the MAC program is to help keep swimmers improving over many years so they stay motivated through college if they stay with the sport.
Long-Term Perspective & Avoiding Burnout
If a young swimmer is given maximum swim yardage and weight training, they will improve quickly and may be stronger and faster than their peers. However, sometime early in their swim career they will be near the maximum benefit of this training and will stop improving at a young age. The result of this lack of improvement is loss of motivation and ultimately dropping out of swimming. A good coach will be able to advise the swimmer when they should start doing weights. In most cases, actual serious weight lifting should be saved for college swimming. If a high school junior or senior is physically developed for their age, it is possible a coach could recommend a weight program if it was organized with swimming in mind and closely supervised.
Research-Based Approach to Youth Training
Current research has suggested that body-weight training with an emphasis on developing body/limb control and joint stability and strength-endurance should form the basis of the training routine for children (6-12 years) and first stage youth of (12-15 years) if they have no previous resistance training experience. Much of this type of training is referred to as core training. Additional resistances can also be provided initially by elastic or rubber tubing/bands, or so called “soft” weights such as light weight medicine balls, when it is deemed appropriate according to the child or youths capabilities and training experiences. Progression to heavier and/or freeweight exercises (barbells, dumbbells, weight machines) at a later stage (eg. 17-18 years), would then appear to be safer if the athletes are of the appropriate age, training experience and capabilities if the program is well designed and strictly coached/supervised.
Important Final Advice
If you have questions about weights or dry land training please speak with your coach, particularly if it is a program done outside of the MAC training time.
