Strength Training For Swimmers... or Anyone Who Wants To Create STRONG, LEAN Muscles!!

What muscles are used in swimming? Almost all of them, from the top of your head through your toes. To maximize your time,these exercises will emphasis the major groups that should give your swimming some extra strength.  These exercises are also the basics of strength training even if you are not a swimmer.  These are the "nuts and bolt" of a good solid workout.  As for swimming, this type of "on-land" work can help with endurance, speed and power.

***You may know all of these exercises, as they are the base for almost all variations, or you may even perform them yourself already, but give the videos a try... they show good technique and proper form, which is EVERYTHING!! (The log roll may be a new exercise to you... give it a try if you have a stability ball handy.  It's a great, advanced workout!)***

Warm up before you begin any of the routines. Spend 10 to 20 minutes building your heart rate to increase blood flow, body temperature, and general range of motion; Do your long, static stretching routine after completing the weight routine, but you could do a short stretch for the muscle groups just used while you recover between exercises. Some warm-up ideas are stationary cycling, jogging, rowing, or jumping rope.
 
Remember to start lightly and increase your weights as you gain strength!
UNLESS OTHERWISE NOTED, THESE ARE ALL DONE WITH DUMBELLS

• LEG STRENGTH:  
• SQUATS:  http://www.youtube.com/watch?v=J6c8G1uFPMg
• LUNGE WALK:  http://www.livestrong.com/video/5566-lunge-walk-dumbbells/
• LEG EXTENSION (AT THE GYM): http://www.youtube.com/watch?v=YyvSfVjQeL0
• SHOULDER STRENGTH: 
• SHOULDER PRESS: http://www.youtube.com/watch?v=B-aVuyhvLHU
• LATERAL RAISES:http://www.5min.com/Video/How-to-Perform-Lateral-Raise-208140269
• REVERSE FLIES (Upper Back): http://www.youtube.com/watch?v=T1U3yZne1jw
• ARM STRENGTH:
• BICEP CURLS http://www.youtube.com/watch?v=F1B4WK_6oH0
• CONCENTRATION CURLS (the trainer says to use a 15-20 lb when starting, but it is up to you.  That is too heavy for me...  I suggest starting with what YOU feel is a moderate weight. http://www.youtube.com/watch?v=gYsL9boz-IU
• TRICEP KICKBACKS http://www.videojug.com/film/how-to-do-a-tricep-kickback
• TRICEP DIPS (this uses a chair)http://www.videojug.com/webvideo/exercise-tutorial-tricep-dip
• CHEST STRENGTH:
• PUSH UPS http://www.youtube.com/watch?v=ipTxex5zX0U
• BENCH PRESS ( Can be done on the floor if you don't have a bench to do these on): http://www.youtube.com/watch?v=MWaasgyE6YI
• PLANK HOLD (includes core, chest, shoulders, leg muscles) http://www.youtube.com/watch?v=kiA9j-dR0oM
• ABDOMINAL/CORE STRENGTH:
• LOG ROLL (stability ball needed): http://www.ehow.com/video_2354717_log-roll-exercise-triathlon-training.html
• http://stayfitwithjudi.blogspot.com/2011/02/work-those-obliques.html
• http://stayfitwithjudi.blogspot.com/2011/02/continuing-with-core-exercises-onto.html
• http://stayfitwithjudi.blogspot.com/2011/02/finishing-up-core-exercises-but-first.html

Let me know what you think!  This swimmer's circuit will give a whole body workout, whether you are a swimmer or not!