This is an email from a coach of a major University from a Division 1 Women’s swim program.

We have implemented some “new” strategies in the weight room that I am VERY excited about. Specifically, we have transitioned our max strength efforts into a more usable form of strength that I believe is transferable to the water. I have felt over the past few years that athletes that I have coached have been strong but it was not functional. Based on my readings of Bompa, Gambetta and others as well as valuable input from Jim Richardson at Michigan, we have implemented a cycle of work we started the week of January 4^th.

Jim calls it GH (growth horomone) work and Bompa refers to it as PE (power endurance) work. Essentially, we do circuits in the weight room with 3-4 exercises on a prescribed work to rest ratio at 20-40% of 1 rpm. The week of Jan 4^th we did it 3 days (M,W,F which was way too much) for 3 cycles of 4 exercises at 30 on/ 30 off continuous for 12 minutes total. We adjusted the next week and only went two days but increased it to 4 cycles of 30/30 on 4 exercises for 16 minutes. We built up to 5 cycles and are currently down to 2 cycles of 3 exercises at 20 on/40 off.

Our exercises vary each workout…cleans, high pulls, squats, front squat to press etc. We were not very good at this at first. I want them doing a rep every 1.0-1.5 seconds. The work has certainly changed their bodies…lean as heck. Also, I am seeing some of the work transfer into the water. I believe that this is pretty good stuff and can’t wait to develop it further this summer and into the future.

Here is the fasterswimming comments in regards to this email by John Coffman:

Their work in the weight room is similar to how we’ve included cluster sets (ie Power Cleans @ 70%+ of 1 rep max - 5 sets of 5 singles with 3-5 seconds between reps), speed work in base exercises (bench, pull-ups, etc) and complexes (which we use throughout a peaking cycle).

 I would call what they are doing power endurance work… probably more similar to what we do in dryland as to time/duration.  I like to stick with higher % of max - as with power cleans above - and get in some harder, shorter fast efforts (bench, pull-ups, complexes) in the weight room and do more power endurance work with things like Squat-Thrust + Push-up + Jump. 

Heading into a peaking phase we go hard and test - for instance I’d expect high-level swimmers to be able to do 4 x 1:00 SQ/TH/P/J and get 25+ reps per set on 2:00 rest.  Or just plain SQ/TH, I’d expect 3 x 2:00 getting 70+ reps per set on 1:00 rest.  We rest more for the power endurance dryland and less for the more general endurance dryland.  Power endurance for us is also timed push-ups… upper level swimmers should be over 100 reps in 3:00, and we’ve had many guys get over 150.

If they are getting good results - that’s what matters.  Power endurance should be a focus at the end of the season - so by that measure I totally agree.  I prefer to keep maximal strength work in the picture to some degree, as maximal strength is foundational to all other types of strength - even in a peaking/power endurance phase.  I prefer to get in the energy-system work in mainly with dryland, as above, and their work-to-rest patterns in the weight room are similar to what we do with tabata sets in hard dryland (ie 8 x :20 work, :10 rest of SQ/TH/P/J… or :30/:30, etc).  We mix up work to rest ratios in regular dryland workouts all the time, and usually in shorter efforts (like tabata).  The longer sets are mainly for testing.

The testing part is where we are probably a little apart.  I like to test dryland at least twice within 8 weeks of the top meet - like was outlined in our monthly dryland.  We had 2 test days in Jan (start of month and end of month +/-) assuming big meets coming up through the end of Feb, start of March.  We try to test some lifting - not all - so maybe power clean, pull-up and bench sometime in Jan. That way we can get a good fix on numbers (for %’s for cluster sets, etc) AND because it has always been highly motivational for the team(s).  They are more confident heading into the big meets knowing that they are in great general condition (dryland) and are the strongest they’ve ever been (lifting) - and they have the numbers for both to prove it (to themselves…).

The lifting we do is probably more similar to track & field sprinters, and we do significant energy-system work (conditioning) with dryland so that we can avoid over-use injuries in the pool and still have great general work capacity.

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Pulling Cords

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Week23 workout112 set3and4 swim partner racing from our montly workout video and workout service check out www.fasterswimming.com

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I have always wanted to create an all encompassing guide that has everything

you need to know about swimming. Faster Swimming will cover philosophy,

scope, mechanics, stroke analysis, race strategies, practice techniques (that are

used throughout a 23 week seasonal program), nutrition, weight lifting, dryland

and how all this makes you a faster swimmer.

If you wish to run as part of your cross training exercise we can help.

John Coffman and I have a combined 45 years of experience. We have collaborated our efforts to meet your training needs.

Swimming Philosophy

I would like to cover two main points that summarizes my philosophy toward

swimming.

• The desire to maintain high retention in the sport, which incorporates the

birth-death time line for swimming. I would like all swimmers to understand

that you can take lessons, swim competitively in age group/high school

swimming, swim collegiately and then swim masters.

• Mechanics vs. “cranking out” yardage.

Point One: Retention

Retention in swimming is the ability to structure training groups, practices,

meets so that you make swimming a good experience. Understanding how

children grow mentally and physically and communication with parents about

these stages are important for understanding the sport. Example: Rapid growth

in children will hinder coordination and body awareness in the water, which can

take the body over a year to regain strength and control. This will result in a

plateau of times (improvement) and takes work to get through mentally. Puberty

greatly affects girls and is a rough stage not only physically (because drag

increases in the water due to the changes many girls go through) but mentally

as well. You will see girls struggle and the ones who make it through this plateau

will succeed down the road.

Retention is also struggling with the balance of other sports and the decisions

made by individuals that affects athletic performance. Each person is individual

in their choices and you must understand and believe at some point an athlete

must make a decision about what sports they will participate. This decision

will affect their goals. I believe that an individual will achieve more internally by

being the best at the sport for which he or she is best suited. Work ethic, time

management, body awareness, self-esteem, learning what it takes to achieve

goals are all to be gained by striving to be the best you can be.

Swimming, as well as other sports at the top level, will take you all over the

country as well as the world. Choose a sport and go for it! Your rewards will

be plenty!

Point Two: Mechanics vs. Yardage

“Yardage, yardage, yardage” is the old school of thought in this sport and is still

used by some successful teams around the country. Improving over time is the

key to retention. The true test would be to study the longevity of the swimmers

who over train as a training philosophy and see if they continue to swim in

college and improve as well as reports on injuries that might have incurred.

Overtraining can result in bad mechanics, which leads to injuries and results in

less recovery swimming, which breaks down the athlete and trains all muscle

groups to work as slow-twitch muscles. Each person has a different level of fast twitch and slow-twitch muscles which makes certain swimmers better at sprints and others mid-to-distance events. One type of training will not maximize each swimmer’s potential and this is up to the coach and swimmer to determine.

Quality mixed with the right amount of quantity training, recovery and dryland

workouts can maximize a swimmer’s potential. Training with proper stroke

mechanics is harder to do and the benefits are twofold.         

            Coach John Coffman started his coaching career at Whetstone HS in Columbus, Ohio.  He was the Head Coach of three Varsity sports (Swimming & Diving, Track & Field, and Cross Country) at Whetstone HS for just under 20 years.  In this time John coached his teams to earn over 50 League Titles, a 12-year League Championship win streak in Swimming, and a 14-year league championship win streak in Cross Country.  Across sports, he has coached multiple HS All-Americans, State Champions, and a State Record Holder during his time at Whetstone.

            John was a Head Track Coach for his club team in the USATF for ten years and has coached for two USA Swimming teams; GCSTO as an Assistant Coach (5 years) and NAAC as an Assistant Swim Coach and Strength and Conditioning Coach (8 years).  It is through this extensive HS and Club experience, as well as a commitment to both learning and critical thinking, that John has developed his training philosophy that follows (in part):

“General Training Philosophy

            * Sport practice and sport training is the main thing.  Everything else is secondary              to the sport training - strength, conditioning, nutrition, rest – everything.

            * Training intensity is directly proportional to competitive results. 

            * Sacrifice high volumes of low quality work for low volumes of high quality                                 work most often.

            * Train as hard as possible, as often as possible, while staying as “fresh” as                                     possible.

Swim Training Philosophy

            * Swimming technique is the primary training factor; all other qualities are                          secondary.

            * Quality kicking should be included regularly in every phase of training.

            * Quality of distances covered at high velocities will determine training                                          effectiveness.

Strength & Conditioning Philosophy

            * S&C work should compliment your sport, and should be at or near peak levels

                        when heading into the most important competitions.

            * Strength Means – Maximal Effort (ME), Dynamic Effort (DE) and

                        Repetition Effort (RE), Relative Strength (Total Body & Core).

                        Maximal strength is foundational to all strength qualities.

            * Conditioning Means – Varied means which cause the greatest adaptation with

                        the least disturbance to sport.  Systemic work capacity training with                                    sport-specific and event-specific energy system focus.  Core conditioning                                    emphasized.

** Speed and Power are directly influenced by the above, and mobility and body awareness allow full expression of these physical qualities and most importantly your sport skill.”

Athletic peaking, when you are in top shape for your given sport and specific event(s), results in your best performances of the season. This is the time (well, should be the time…) when your fitness is at the highest level, while your fatigue is at a very low level. This is the one time of the season that fatigue should in no way mask fitness. Your peak occurs when you are ready to perform at your best physically (fitness, skills, reactions…) and psychologically (strategy, focus, intent…). Peaking for sport is no accident, but rather the culmination of training, competitions, tactics and regeneration that has been planned for.

A peaking period can be as long as several weeks or as short as several days, so defining your peaking period and planning accordingly is critical. No new stimuli of any significant intensity should be introduced at this time, and training methods (psychological, physical, and technical) must be specific to the demands of competition. So don’t add a bunch of new weight lifting to your training, and at the same time - if you weight lifting is part of your normal training - do NOT drop it from your routine! The idea is to “peak” all physical qualities.

Work in the pool should be directed at improving specifics for competition (starts, full speed work, timed turns, etc) and/or recovery-type efforts. Long, intense, and difficult swim sets should for the most part be over once you are starting your taper.  Again, complete regeneration of all required physical capacities; such as speed, strength, and power; is paramount. This regeneration is not accomplished by dropping any training from your plan, but by adjusting your training to realize the “peak” of all of your physical capacities.  Generally - maintain intensity, drop some volume, and adjust density according to your sport’s needs.  No need to do 8 x 50m at 90% effort on a 1:00 send-off if you are only swimming a 50… 5 x 50m from blocks within .5 or less of best ever practice time, with full rest (ie. 3 to 5 min.)  would be more appropriate for a peaking phase. To maintain an extended peak, appropriate intensity must remain in your training at some level, and training density should vary according to competition results.

Timing peak athletic condition to coincide with your most important competitions can be difficult, but do not over-complicate it.  Race speed - and all-out practice speed necessary for improvements in your event(s) - should determine your training efforts.  Include event-specific intensity and conitions in your training with full rest.  Include intensity in your dryland and weight lifting efforts if they are already part of your training.  Drop some volume from your over-all traing (both in and out of the pool) generally.  Adjust training density in the pool as neccesary to achieve your goals, and keep dryland and lifting density low throughout your peaking phase.

As many of you head into the Championship part of your seasons, some thoughts on fitness and fatigue are in order so that you best understand their relationship.  You increase your fitness by recovering from your training. Simple enough.  Crushing workouts are not the key to peaking, but recovering from any and all of your training - especially when you are beginning to peak - will lead to your best performances!

There are several models to describe training and it’s after-effects, the most popular and recognized of which is the single-factor model. The single-factor model states that training is the stimulus for super-compensation, and that repeated bouts of gradually increasing intensity result in gradually increased fitness. Basically: train, recover to a higher level, train again, recover to yet a higher level, etc, etc. This model, however, does not take into full account the factor of fatigue.

The two-factor model of training takes fatigue into full account. The two-factor model proposes both a long-term fitness after-effect from training, leading to specific fitness (aerobic, anaerobic, etc.); and a short-term fatigue after-effect, leading to specific (aerobic, anaerobic, hormonal, etc.) fatigue.

Throughout much of our training, fatigue masks fitness.

A high volume work load in training, especially in a concentrated block or in multi-sport training, can cause a much more pronounced fatigued state. The athlete themselves may have an exceptional level of fitness, but performances can suffer or become stale if fatigue is not taken into account and managed. The ONE time of the year fatigue should not mask fitness is during a peaking phase (otherwise known as tapering) and/or when heading into the more important competitions of your season or year.

There is a lot more to all of this (at least in theory, not so much in practice…) – but the take-home message is to be aware that your training produces both fitness and fatigue, and that fatigue can mask your actual fitness level much of the time. If you are aware of your base morning Resting Heart Rate (RHR), this is a great indicator of general fitness/fatigue levels. A quick RHR primer… Simply take your heart rate as soon as you wake up. Don’t go to the bathroom first, and don’t take your HR after breakfast - measure your HR as soon as you wake, while still in bed. This will give you a base-line measure. Ideally this should be done after several days of no to little training, and if you track your RHR occasionally throughout the season you will have a good idea of how this number correlates to your performances.  At any rate, your RHR should be near it’s lowest level of the season during your taper/peaking phase (within 2-3 beats per minute).  This is a simple, general indicator of low fatigue (and hopefully high fitness… depending on your training efforts!) - but if you don’t know your base RHR to begin with, simply test your performance in the pool.

Entering your peaking phase you should be swimming fast in practice.  Speed should be your main indicator… can you sprint?  You should be able to… Are you at your fastest training times of the season?  You should be - especially in short, single-rep efforts (not necessarily entire sets).  Your fitness for your best event in swimming is determined by how fast you swim that event. If you are not swimming fast as you near the end of your season, and you have really put in the planned, hard efforts in practice that are required to improve, a deeper level of rest/recovery is probably in order.  Check your sleep, stay on top of hydration, and be sure your nutrition is top-notch.  Use any and all active and/or passive recovery methods that work well for you.  Some added rest/recovery in the pool may be in order as well.  The added rest during a taper belongs between not only hard sets, but also between single-rep efforts (ie. 100yds. sprint), and short block sprints.  If in doubt, take longer breaks between all-out or near-max practice efforts.

These are some general guidelines for you to track your fitness/fatigue connection, and if you stay on top of your recovery, your true fitness level will be accessible when you need it!  And PLEASE don’t confuse “tapering” with easy efforts!!  Athletic Peaking is up next.  More on that rant in a couple of days…

Supplements

Supplements can include nutritional products (protein powder, training/recovery drinks, creatine, multi-vitamins/minerals, fish oil, etc) or pharmacological aids (caffeine, asthma meds, sleep aids, etc). Simply record anything used each day and note its perceived effectiveness on the weekly or monthly summary. Many times supplementation requires a significant time period (like 2-4 weeks) to notice benefits. This is not always the case, but by keeping note in your Log you will know! A decongestant might work immediately, while the use of a recovery drink might take a week or two to notice. Use unbiased scientific studies to your advantage in deciding how to spend any hard-earned cash on supplements. The advice of a veteran coach or other performance professional experienced with nutrition and supplements can go a long way here. Never forget that supplements are just that – supplements to both your training and nutrition!  Training, sleep, and basic nutrition and hydration should always be the main focus in improving performance.

Nutritional supplements should be viewed in a top-down manner. We have divided what we feel are the top supplements – things that can actually improve health, regeneration, and/or performance – into three tiers.There are many possible “supplements” to help improve your performance - this list is composed of the ones that we see being most effective, economical, and (of course) legal.  Tier I is composed of supplements to aid health and regeneration, Tier II is composed of supplements to aid regeneration and performance, and Tier III is composed of supplements directed solely at performance enhancement. Again, viewed from the top-down, Tier I is Basic Supplementation, Tier II is Athletic Supplementation, and Tier III is Performance Supplementation. So, can supplements help you perform better? Yes – but maintain perspective! Supplements can supplement your training and regeneration efforts, but will never make up for missed training, poor nutrition, lack of sleep, or lack of effort. The three Tiers follow…

Tier I – Basic Supplementation

.

1. Multi- Vitamin and Mineral

Taken daily with a meal to cover the basic micro-nutrients. Choose quality over quantity for any Vitamin/Mineral supplements.

.

2. Protein Powder

Taken to meet protein needs and fuel regeneration. Mixed protein blends are a first choice, and can include casein, whey, and/or egg proteins. Amino Acids and Branched Chain Amino Acids (BCAA’s) included.

.

3. Fish Oil

Taken with whole food meals to improve fatty-acid profile and increase Omega-3 fatty acid intake. Fish oil contains high levels of DHA and EPA, both promote health and have a systemic anti-inflammatory effect.

.

Tier II – Athletic Supplementation

.

4. Training/Recovery Drinks

Used during the “Workout Window” to fuel training and recovery from training, ideally with carb to protein ratios from 2:1 to 4:1. Examples from a good- better-best standpoint:

Good – Gatorade, Cytomax, or like

Better – The above plus a post-workout carb/protein drink

Best – The above plus a pre- or during-training drink

.

5. Creatine Monohydrate

Taken to increase work capacity, “volumize” muscle cells to enhance recovery and leverage; and is also neuro-protective. Choose micronized if available, otherwise just plain creatine monohydrate; don’t believe the marketing hype! 5 to 10 grams per day while in training.

.

6. Zinc & Magnesium

Taken to improve immune response (fewer colds), improve sleep quality, and improve electrolyte levels. Any major brand Zinc lozenge, Epsom salt baths (Magnesium), and/or ZMA capsules (Zinc + Magnesium Aspartate).

.

Tier III – Performance Supplementation

.

7. Caffeine

Taken prior to training and/or competition to improve nervous-system response and increase focus. Caffeine tabs or coffee will suffice. You MUST be aware of your response to caffeine prior to competition use!

Dose according to individual response.

.

8. Beta-Alanine

Taken daily to increase acid buffering and improve high-intensity training tolerance and work capacity. Increases intra-muscular carnosine levels. Much like Niacin (Vitamin B3), BA can cause a temporary “flushing” effect (ie. 15 min. of itchy/tingly skin). 4 to 6 grams per day in 2 to 3 divided doses.

.

9. L-Tyrosine

Taken in a single dose prior to intense training or competition to improve focus and reaction time. 3 to 5 grams equal one dose.

___________________________________________________________________

That’s it.  A simple, USEFUL, effective list.  I would always recommend a general to specific approach… Cover your most important bases first, and proceed down the list as necessary, and as your efforts indicate and allow for.

I don’t know how many times I’ve heard “It’s all mental” with regard to athletics and performance. If it truly were ALL mental, I’d beat Tiger Woods at least 50% of the time by watching him, analyzing his swing, mechanics, etc, copying what he does right and eliminating what he does wrong… same goes for Michael Phelps. As any competitive athlete can tell you, though, there is some aspect of mentality that affects performance – but that the training you put in – effort, consistency, and appropriate-ness – is always the main thing. I’d say athletics are 90% physical and maybe 10% mental, AND that the 10% many times controls the 90%!

So in what real ways can you improve your mental preparation? This is not a complex topic (though some would like to make it so), so I’ve broken it down into 3 simple concepts for you…

1. Focus

Generally be focused on what you want to accomplish (for the session, day, month, season, etc) and how you can/will go about doing this. In training and competition keep your mind on what is actually going on (process) rather than on outcomes (winning, losing, etc) – this is also called “being in the moment” or “keeping your head in the game.”

2. Confidence

Have the confidence that you can do what you want to do, how you want to do it, when you want to do it. In training and then in competition, this comes from experience and practice.

3. Be Prepared

Preparation for competition is called “practice.” Focus and confidence, as well as skills, are strengthened and developed through practice. You must DO in order to be mentally prepared, and practice DOING the right things in both practice and competition. This will lead to experience. And experience will pave the way to success.

Through consistent, hard efforts in training and in competition, through hitting your training goals (what you WANT to accomplish), and through keeping training principals and methods in line with your goals (HOW you plan on reaching your goals), you will gain the confidence to compete well. Hitting your training goals and earning the added confidence that this brings is again honed at practice. Practice your sport, practice competing, and be the strongest, best conditioned athlete you can be.

Mental preparation for sport really just boils down to physical preparation … if you haven’t prepared properly physically (sport practice, competitions, strength and conditioning), no mental prep technique (psyching-up, meditation, crazy rituals, superstitious beliefs, etc) can pull you out of that hole.

In short, quit reading and go train.

Got tight hips?  Can you relax in a deep squat position?  How about that lower back - is it treating you right?!?

Well - this simple exercise can help loosen up your tight hips and reduce your chances of having lower back pain!

The Sit-up Get-up is simple, and once your hips have a little more mobility, it’s easy, too.  Just lie flat on the ground, hands over your head.  To start the motion swing your arms toward your toes and quickly tuck your heels toward your butt.  Reach as far forward as you can  and try to get your butt off the ground, and then proceed to stand up - no hands touching the ground!  If you feel like your hips are starting to come up off the ground but aren’t quite making it, you can: a.leave your hands stretched out in front of you and pointed toward the ground with your core braced tight, b. hold a 10 lb. weight in your hands (to counter the weight of your hips and get them moving up off of the ground), or c. elevate your hips by sitting on the edge of a mat, or a couple of mats stacked on top of one another.

Check it out here…  Dryland Sit-up Get-ups FS

As you get better at this exercise you should be able to sit-up into a get-up, with no hands touching the ground on the way up or the way down.  Once you are good at this exercise it can function as a good compliment to Squat Thrusts in conditioning/energy-system work - you can add weight to the movement and/or add a jump as you get up, and whatever you do… keep it looking athletic!!

Check out this week’s Dryland Exercise of the Week… the Squat-Thrust Push-up Jump!

Dryland Squat Thrust Pushup Jump FS

It’s the tougher cousin of the regular Squat Thrust.  Add it in your training this week to increase your force production, energy-system fitness, and to burn off some of those tasty Thanksgiving calories.  Add to your dryland training TWICE this week, and be sure to warm-up first… one time for 8 sets of :20 on :10 rest (only 4 minutes total!) going as fast as possible on each set, and another time for 4 x 1:00 with 2:00 rest between sets (4 minutes of work, 10 minutes to complete) trying to do MORE than 15 reps each set.

Good luck!

The cross and line on the bottom of the pool warns the swimmer of the walls

end.

You must know your stroke count from the cross to the wall. Every pool is

slightly different and swimmers must check for this in warm-up. The swimmer

should not breathe the last fi ve to ten yards for a fast fi nish.

This is a bit different as you can well imagine. Each pool should have backstroke

fl ags about 5 yards from the end of the pool. Swimmers must count their strokes

from the fl ags to the wall. Swimmers must be consistent on how they judge

their stroke count. You must check the backstroke fl ags during warm-up at race

pace, as they could be different from pool to pool. Remember the stroke count

for the backstroke turn will be different from the fi nish. The last stroke of the

backstroke fi nish should be made with the elbow bent and the palm of the hand

passing close to the head.

Swimmers must touch the wall with both hands while the body and arms are at

full extension. Judging the wall well in advance is recommended. You need to

look for the wall with each breath as your depth perception will help you judge

the wall. Some swimmers use depth perception coupled with the cross at the

bottom of the pool. The swimmers should not breathe the last fi ve yards in

butterfl y for a fast fi nish.