The essential routine for swimmers is the workout. With workout, the swimmers can enhance their power performance and physique as they need to efficiently propel through the waters. In terms of swimming, we immediately think of the swimming athlete extraordinaire Michael Phelps.
And we wonder what are his workout that makes him efficient and fast swimmer. Michael Phelps is in training for 6 hours each day, 7 days a week without day off. Even if Christmas day and other holidays the training still carry on. The dedication that Phelps has for his training program has made him a world record swimmer. Evidently, Michael Phelps workout is very effective in strengthening his upper body and building muscle in appropriate spots that enhances his speed and stamina.
To come up with the strength and stamina like Phelps, you could utilize these workouts that he have been doing while in training.
These are weightlifting for swimmers.
Standing Dumbbell Press & Dumbbell Front Raise
For a start, you could do 3 sets with 10 to 16 repetitions. This is done in order for swimmers to develop muscular endurance. In standing dumbbell press, you should start with your feet shoulder width apart, the knees locked and keep your chin leveled with the floor, and slowly raise the dumbbells with the strength in your elbows just below your shoulders’ height. Then, you must tighten your abdomens and gradually raise the dumbbells up your arms just above of your head. And as for the dumbbell front raise, you can do the steps like the standing dumbbell press with your the feet 30cm apart. Then, hold the dumbbells by your side and slowly raise the weights in front of you. Make a momentary pause before returning the weight to the starting position. You can also go for the resistance machines in the gym if dumbbells are not available.
Flexibility Training
In Michael Phelps workout, an important thing for him in training all the swimming strokes is the flexible shoulder girdle. By working on your the upper body flexibility that greatly enhance your swimming performance. While, doing weight exercises it can enhance the tightening of the muscles which also enhances the series of motion for your joints. You must take note that in performing weight exercises make sure that do not do any partial routines.
Michael Phelps workout are primarily composed the routines abovementioned, though there are variety of exercises that you can utilize that are fit to the swimming routines. It has also been a great factor that Michael Phelps diet perfectly serves up his training requirements. Always remember the general rule for swimmers that you should perform weight training and must aim in increasing routines to enhance muscle and joint endurance.