For this blog, I want to break down the differences and similarities between strength, speed and power and how to train them specifically for swimming. This may be one of my favorite topics of swim training. While many people use these words interchangeably, there are significant differences. Each one must be trained specifically and with intention. Here are the definitions:
Simply put, strength is related to the maximum amount of force produced during a movement, speed is related to the minimum amount of time to complete the movement, and power is the mixture of those two, the maximum amount of force over the smallest amount of time. It is widely known that power is a great predictor of athletic success, especially when related to body weight. Swimming is no different, the more power a swimmer can produce, the faster they will go, and the better their success. Yes, there are other factors to consider like technique, coordination, metabolic condition and drag forces, but power is still an athlete’s best friend.
So how do we train these? When training strength in the weight room, an athlete will move heavy loads with fewer repetitions (think back squats at 85-90% of a one rep max). At a heavy weight (or high resistance), the movement takes longer to complete. Compare this to an athlete working on speed in the weight room. This athlete would be doing more reps at a much lighter weight (or low resistance), and the time to complete each movement would be much less (think back squats at 40-50% of a one rep max). Now, an athlete working on power would be using moderate weights at moderate speed, a compromise between the two (think back squats at 60-70% of a one rep max).
But what about training these in water? For strength, I like to use parachutes with a combination of paddles and/or fins. The chute offers consistent high-resistance and the fins and paddles creates even more force since the surface area increases. Like an athlete in the weight room, these swimmers are moving a large load with little speed. For speed, I like to use fins only (working on hand speed) or paddles only (working on foot speed) and the use of stretch cords to assist the swimmer and feel some “overspeed.” Finally, power, I like to use fins and paddles so the extra force of the hands can match the extra force of the legs, I also like to play around with resisted stretch cords to further increase the load.
Swimming is an interesting sport because of the speed of the movements. Let’s take a sprint freestyler for example. This athlete has a cycle rate of 1.0 seconds and uses a 6-beat kick. This means that the athlete completes one arm pull/push phase every .5 seconds, and one downward motion of the flutter kick every .33 seconds. To create the best transfer effects from the weight room to the pool, these movements need to be trained at that speed or close to it. So training these movements with heavy weights which takes the athlete upwards of 4-5 seconds to complete, doesn’t always have the best transfer effects. It is more important to train these movements at a similar speed as to the sport. This all relates to the Force-Velocity Curve, something for another post!
Training power in a sport specific way is the best way to positively effect performance while in the weight room. Excel can help you program and train to get the most out of your weight room workouts and Exceed Your Potential!
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