Cross Train Your Swimmers With Vertical Aquatic Fitness

Exercise training response may differ depending on whether you are vertical or horizontal in the water. Swimming is an excellent cardiovascular training modality; however, it does very little to promote abdominal strength and stabilization (i.e. holding the thoracic core muscles in place), muscular balance, and lower body mobility.

Swimming requires being streamlined and efficient in the water. The focus of training is to cover distance with speed. However, to perform at a high injury-free level, additional components of fitness such as muscular strength, endurance, flexibility, and muscular balance also need training.

The following program cross-trains the swimmer working on the front crawl stroke. Swimmers will increase abdominal stability, muscular balance and strength utilizing the water gym and aquatic fitness equipment. The objective of this program is to focus on the muscles that are not trained (i.e. stretched or strengthened). Aquatic fitness equipment is utilized to overload the muscles or work them more than they are accustomed, thereby providing the training effect.

Start with 1 or 2 sets of 8 to 25 repetitions or until athlete feels the muscles are fatiguing. Train 3 times per week and gradually add more speed and force to the routine.

1) Abdominal Stabilization

In deep or shallow water, holding a kick board behind the body & wearing training fins for lower body work. You may add an optional deep water belt. You will perform the flutter kick in an "L" position so that the abdominal muscles anchor and hold the body's position so that the shoulders stack over the hips. The athlete should be propelled towards their back. All athletes require abdominal stability and core strength to prevent injuries, maintain balance, and optimize power and strength.

In shallow water, run across the pool in the same depth and stop suddenly balancing on one foot with arms held out of the water. Try to balance and remain as still as possible while engaging the abdominal muscles. Remember to do alternate sides when balancing on one foot. This is a great balance exercise but also an effective abdominal exercise that further engages and contracts the core muscles.

2) Preventing Shoulder Problems

Strengthen the posterior deltoid or back of the shoulder while simultaneously stretching the shoulder girdle. In shallow water (i.e. chest depth), hold the arms in front of the body (start position). Pull the arms powerfully down and back, then streamline up to the start positions. Try 10-25 repetition and at least 3-5 sets.

For added benefit, perform the same exercise on one foot, standing on the opposite leg as the working arm. Training the rear shoulder is a key muscle group that will help to maintain shoulder girdle strength and balance. It will also prevent rounded shoulders or slumped posture that invariably leads to shoulder problems (particularly impingement) with swimmers.

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