| Question
re: Weightlifting for High School Swimmers
Q
I've had a chance to look over your ebook.
I'm very impressed but have a question regarding the weightlifting
section. My son is 5' 3" and weighs 111 pounds. He will be
a 10th grader and is obviously small for his age. Should he be doing
the weight lifting considering his size and his age? If so, 1-2
times a week or every other day?
A
The focus is definitely not on power lifting
and won't stunt his growth. I have all my freshman swimmers lifting
once to twice a week for maybe 45 minutes each session. Lifting
every other day is fine alternating either upper and lower body
work-out by days or sets. You could lift twice a week and do dryland
on the third day, then the following week switch to two dryland
days and one weight lifting. Keep me updated with his progress.
Q
My son swims the 50 free, 100 breast and
is on 2 relay teams. The coach is having them lift 3 sets of 10
with moderate to heavy weights. My son says he can lift the first
2 sets without problem. When he gets to the 3rd set he has difficulty
lifting rep 8, 9 & 10. Is this consistent with your coaching
or is this type of lifting going to hurt him? He is a sophomore,
weighs 115 and is 5’5”. From what I read in your book
he should maintain his speed throughout all sets. Is this correct
and does he need to lower his amount of weights per station?
A
Your son should be able to maintain the speed on the third set and
if the last few reps are a bit challenging that is OK. He could
take more rest before the last set or he could lower the weight
to maintain speed. I would have swimmers do multiple rep sets once
a in a while but not on a regular basis.
The workouts are written in a manner that
is adaptive to any age group at any level. Some of the send-offs
and some of the heart rate sets you’ll experience throughout
the year can be adjusted by you as needed for your physical abilities.
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