This workshop focused on developing swimming strength and conditioning. The goals were to start strength training journeys, provide programming information, link gym and swim training, and encourage enrollment in an ASCA certification course. The workshop instructor had a swimming, coaching and fitness industry background. They emphasized that all bodies are different and respond variably to training due to genetic, epigenetic and other factors. The presentation introduced concepts of conduit stability and muscle control for younger swimmers before progressing to more traditional strength exercises.

1. Swimming Strength
and Conditioning
Specialist
Workshop
An American Swim Coaches Association certification
with 10 hours of CEU Credits

2. And thanks for coming!
Our goals today.
• Begin your strength training
journey
• Take-home info for your
programming.
• New concepts linking gym
training to swim training.
• Develop workouts for higher
levels of performance and
enjoyment.
• Encourage you to enroll in the
SSCS course.
Thank you for helping us towards
these goals.

3. ASCA Swimming Strength and Conditioning Specialist course
• ASCA Certified Strength and Conditioning Specialist course available now.
• 12-chapter course. (Roughly 12 hours of on-line video)
• Notes for each chapter provided.
• Science, planning, exercise techniques. More than 100 exercises. Access to
exercise library once available.
• Content updated monthly as new research and in-the-field information becomes
available.
• On-line open-note test to demonstrate content understanding.
• Discounted price to $225 for course provided to workshop attendees. ($313 to
non-members but this includes ASCA membership.
• Register by 4-15! strengthandconditioning_clinicdiscount
• Will be an official NSCA and NASM CEU provider in 2023.
• 24 CEU Credits towards ASCA levels.
strengthandconditioning_clinicdiscount

4. Instructor bio
Swimming/Athletic background – Average and adventuresome!
• 4 yr. Scholarship swimmer @ LSU as a sprinter.
• BUT…
• Multiple marathons and half marathons
• One of the first 500 individuals to ever finish Kona Ironman.
Coaching background – Average and enthusiastic
• Multiple HS AA’s, Junior national qualifiers and collegiate athletes,
one OT qualifier, one national champion, one Louisiana team
Senior and AG championship team.
• Strength training swimmers for more than 30 years.
Fitness Industry background – Above average and passionate.
• Wide variety of athletes and individuals – stroke survivors and
paraplegics to collegiate track and field, soccer, golf
• National training conference presentations and journal articles.
• Member of two national personal training advisory boards.
• Five ASCA World presentations on strength and conditioning.
• NSCA, NASM, Bioforce HRV, TRX and Trigger point certified.

5. A humble offering
“When the human body
is concerned, we are
dealing with a system
that is so complex with
so many interrelated
variables, we can do
nothing but be humble
about our beliefs and
recommendations.”
Chris Beardsley – S & C review

6. Muscles
.
Bones
.
Tendons/Ligaments
.
Stress hormones
exercise/life
.
Neuromuscular
Biomechanical
Cardiovascular
Nervous
systems
.
Neurotransmitters
.
Genes
.
And how all these respond to
changing environments

7. 1. Every *body* is different in research and
science.
2. One in Five are low responders or non-
responders.1 in 5 are high or super responders.
3. Placebo response in controls is between 15-
30% More in pharma trials.
4. Most exercise science research subjects are
young males
EXERCISE SCIENCE
RESEARCH CAVEATS
Low responders High responders
Placebos??
15-30%
Age, gender and
experience of study
group?

8. 1.
LET’S LOOK AT SOME OF THE DIFFERENCES WHICH AFFECT PERFORMANCE
Hicham El Guerrouj gold medalist in 1500/5000 m.
Michael Phelps – local summer swim league legend.
Same pants inseam
Phelps’ height: 6-4
El Guerrouj: 5-7
9 inch height difference.
What individual biomechanics contribute to their respective
successes?

9. How about this jet ski
• 6-3
• 170 lbs
• 18 y/o (9-15)
• World champion – 100 M Free (46.86 WR) and 200 M free
(4th all time fastest 1:42. 97)
• What are some physical differences between he and
Michael Phelps?

10. Genetic Factors
Genetics or heritability factors are the
foundation for individual response
• height, body structure,
• overall strength and aerobic capacity
• response to specific nutrients in food.
• Factors influences on how these
genes develop.
A mother’s prenatal physical activity and
nutrition and combined with the infants
early childhood environment are strong
influences on the overall genetics for
body shape and training adaptations.
(Greg Nuckols, 2016)

11. Variability from endurance to strength
• More than 50% of the people in the US have a higher %
of fast twitch fibers. (Bouchard, 1999)
• Improvements in VO2 max ranged from 0-1000%
under the same workout conditions! (Bouchard,1999)
• Strength and hypertrophy improvements ranged from
0-54% under the same workout conditions!
(Petrella, 2008; Roth 2007)
• `

12. Epigenetic
Factors
Environmental, lifestyle even pre and
postnatal factors which influence the
expression or activation of specific
genes.
• Working out with weights,
• running long distance
• or sprints,
• eating specific foods or drinking
cheap whiskey.
• quality of sleep
• lifestyle stressors all qualify as
epigenetic factors.
• More later…

13. Shoulder
variability –
overhead
exercises
4 types
Type 2 and 3 account for
30- 60% of shoulder issues

14. Hip Variabilty affects squats

15. Celtic Hips
• Hips a deep socket with a thick neck limiting
range of motion.
• A shallow socket with a thin neck expanding it.
(Dean Sommerset, 2017).

16. • Celtic hips + Type 3 Acromion
• What is the goal?
• Cross Fit Open?
• Healthy joints?
• Shoulder stability?
• More length from starts and turns?
• Then there’s previous joint injuries
• Overuse issues in swimming.
• Work on mobility but avoid gross
generalization and nocebo talk
Session Date
This may be the best she can do

17. • Long arms – less distance to travel
• Plus a secret weapon – scoliosis
Long arms
Short Torso
Big Deadlifts

18. Really short limbs/torso, less distance to travel
Naim Suleymanoglu
4-10
“The pocket
Hercules”
Multiple World and
Olympic titles

19. Limb Length and Tendon muscle relationship
• Short muscle belly/long tendon GUNS!
• Also greater mechanical advantage like
a see-saw
Short arms,
impenetrable shield of chest armor!

20. The magic of HIIT is
also variable
• A review of five studies it was
found 22% of the participants
failed to improve their oxygen
transport.
• 44% didn’t improve a time to
exhaustion test.
• 50% didn’t improve lactate
threshold. (Giles et al, 2015)

21. Influences of muscle strength – satellite cells
• Satellite cells - stem cells
responsible for the repair and growth
of muscle after workout or trauma
damage
• Exist in variable amounts and
respond differently to strength
training programming
(Roth, 2007 and Petrella, 2008) Via Bret Contreras

22. Male and female *generalizations*
• Females -more slow- twitch fibers than men
• More efficient at utilizing lipids (fats) as fuel
in general.
• More efficient at higher repetitions during
strength training may be more effective.
• More overall volume during workouts
• Anti-catabolic effect of estrogen which
reduces protein breakdown and reduces the
overtraining risk.
• Are better with steady state training than
high intensity interval training
• Should do less explosive training because
glucose (sugar) metabolism fuels these two
modalities.
(Menno Henslemans – Baysian body building)

23. MONTHLY
VARIABILITY
• Strength training, explosive power and plyometric training Days 1-17 (follicular phase)
• Muscle stimulus and recovery more hormonally efficient
• Lower circulating levels of estrogen and progesterone.
• Testosterone (anabolic) levels are inverse to progesterone (catabolic)
• Fluctuating hormones during perimenopause and menopause are another variable
Testosterone increases
day 7-14
Testosterone at
lowest level day 21

24. 50-75% of the variation in exercise and
activity levels is genetic
• Chemical receptors in the brain and other heritable
factors can help determine an individual’s activity
and motivation level.
• 16 human studies
• 37,500 twin pairs
• The neuroscience of exercise is emerging field.

25. Recovery
24 hours to two weeks or more to return to baseline strength after
peak intensity workout.
Iowa State and Oregon Strength and Conditioning Malpractitioners

26. Now that we have
an understanding
of *a few* of the
factors affecting
performance

27. Why use traditional
strength and
conditioning modalities
for swimmers?

28. Because...
Swim training muscle imbalances increasing the chances
of injury.
Restoration of muscle balance through specific target
training
Aerobic training decreases strength and anaerobic power
Resistance training strengthens tendons as well as
muscles.
Resistance training to technical failure improves
strength, anaerobic AND aerobic capacity.
Resistance training creates stronger joint force couples
and improve movement economy.

29. Strength training increases Type 1 muscle endurance fibers
WHILE MAINTAINING
RATE OF FORCE
DEVELOPMENT (THE
AMOUNT OF FORCE
APPLIED TO A
MOVEMENT

30. Chronic to strength training
responses –
Steele 2012
•Chronic = long term.
• Improved VO2 max*
•Upregulation of mitochondrial enzymes
•Increased mitochondrial proliferation
•Increased capillarization and other vascular
improvements.
•Conversion towards type IIa phenotypes
•Improved economy of movement.

31. Intensive strength
training sessions
can improve
cardiovascular
factors (Steele, 2012)
• Improved lactate metabolism
• Increased AMPK (mitochnodria
stimulus)
• Improved aerobic glycolisis
• Increased motor recruitment

32. There is no broad cultural consensus for strength
training swimmers
Anti-Strength Training for swimmers
No programming due to inexperience
Moderate amounts of body weight “Dryland Rando”

33. More variable programming
Moderate amounts of “safe” equipment
Strength training with resistance equipment
Strength and power training with resistance equipment

34. Swimming/strength
results
• Bench press and latissimus
pulldowns improved 50M free
by 2%
• Core training only program had
similar improvements.
This Photo by Unknown Author is licensed under CC BY-NC

35. Muscle Fibers
and Training:
More than just three
main muscle fiber types
-Stevens, 2001
Type Purpose Fatiguability Force
production
Events
Aerobic
1
Sustained
Endurance
Minimal Minimal 400M and up
(>3:00)
Hybrid*
2a
Threshold
Endurance
speed
Moderate Moderate 100-400M
(:45-3:00)
Speed*
2x
Sustained
speed
High High 50 – 100M
(:08 - :45)
Explosive
power
2b
Speed and
explosive
power
Extremely high Extremely high Starts/Turns
reactive
coordination
*Sometimes the 2x fiber is known as a hybrid fiber

36. Muscle and joint Force
couples create stability
• The most important aspect
of strength training for
swim stability.
Muscles surrounding and
stabilizing a joint w force
of muscle configuration.
• The nature of swimming
may require stronger but
more active top to bottom
force couplings throughout
the body.

37. Joint Integrity and technique on
land to promote it in water
• Most individuals have muscle and joint imbalances.
Swimming – internal rotation dominant.
• Physical and mental fatigue can affect the stronger areas
first and there is a need for back-up from other areas!
• Strength sessions can improve the integrity of joints and
create more stability.
• Economy of movement – less O2 for same motion.
• Higher controlled tempos with mindful technical
proficiency increases joint stabilization.
• Bring all the mindful muscles to the party!

38. Strength/swimming research has some
limitations
Studies reflect
programming of 4 to 34
weeks with an average of
6 weeks. (Amaro – 2019)
Studies with adolescents
of varying physical
maturity is a confounding
variable.
Studies on a variety of
modalities.
Research is probably
underway right now
which may contradict or
enhance the information
in this course.

39. There’s
nothing to lose
• AND EVERYTHING TO GAINZ!
• -ANONYMOUS BRO

40. Creating context and transfer in training

41. Sports specificity
is the sport
“No exercise in the weight room is sport
specific. Training in the weight room enhances
physical qualities associated with athleticism
which is different from skill. The repetition of
the sport’s skill is what allows the strength
aspect to transfer.”
Rob Panariello
“Sport Contextual” – Frans Boesch
Getting stronger and faster is sport
contextual

42. What about sport specificity?

43. Is this sports specific?
It produced Five Olympic medals in 2012!!!
Lochte lifting big ass tire!
Lochte lifting big ass chain!

44. IS Cross Fit Swim Contextual?
Video Not Available on SlideShare download
Contact Charlie Hoolihan – charliehoolihan@gmail.com
If you would like full version sent to you.

45. Kimmy T.
30 years
old
5-1
More than 8 years experienced Cross Fit
competitor and former owner of Cross Fit “box”.
• Cross Fit games regional competitor – one spot away from
games.
• Former LSU cheerleader.
Former director of PAC’s Cross Fit department.
Philosophy emphasizes development of technical
proficiency.

46. Swim Contextual – Yes. Transfer it!

47. Three main types
of performance
training
• Stability
• Strength
• Power
• (flexibility later)

48. The Platform
A starting point for 12 and unders
(and Rookies to S & C)

49. Introduction to swim
contextual Conduit
support exercises
PARTS 1-4 OF SSCS
GREAT PLACE TO START WITH NEW
SWIMMERS TO S/C
STRENGTH TRAINING PLUS MORE!
IMPORTANT LINK TO TRANSFER OF
TRAINING
INEXPENSIVE AND ACCESSIBLE
EQUIPMENT FOR CIRCUIT
TRAINING.

50. Establishing conduit stability for
younger swimmers and newcomers
to the sport is essential for technical
development

51. Stabilized length
• Each of these athletes
have a strong stability
from shoulder to hip to
allow the arms and legs
to perform more
efficiently and
powerfully.

52. Exercise technique
and selection
WHICH PUSH-UP DEVELOPS A
BETTER SWIMMING PLATFORM?
HOW’S YOUR PUSH-UP!

53. Swimmers’
stabilization
“Workshop”
Time.
Teach movement ability and stability from platform
Thoracic spine area (shoulders and scapula)
 Spinal Wall Assessments
• Symmetrical lateral strength/mobility – wall bumps
and presses
• Symmetrical rotation strength/mobility – wall
rotations
• Overhead squat
• Bracing
• Abdominal strength
• Planks – Muscle context!!
• Long lever plank/pushup.
• Side plank – wall and Copenhagen
• Bird dog variations
• Dead bug variations
• Scapula movements – next page

54. Scapula
movements –
then your turn!
• Standing lateral and medial rotation
• Wall slides – combination – feel
scapula movement (especially as it
flows across rib cage
• Retraction and protraction w scapula
push-up.
• Elevation and depression during
scapula pull-up

55. Core? Conduit?
Stability?
• Core – something central
• Conduit – something central in
which energy flows through
• Stability – controlled, efficient
movement.
• Controlled Conduit.

56. What is the
“core”
(now conduit!)

57. Conduit power box

58. Contextual conduit sidebar
• Moving conduit work may
be more effective than
stable or isolated “core”
work.
• Moving conduit work
forces the body to
stabilize centrally to move
effectively in the
periphery
• Plank may be swim
contextual in this case,
but peripheral movement
would improve context

59. Conduit muscle box!
Anterior hip
muscles and
ligaments
attachments

60. Conduit muscle
box
Lateral hip
muscles and
ligaments
attachments

61. Conduit muscle box
Posterior hip
attachments

62. Posterior and Anterior Linked systems
Superficial large muscle groups (Anatomy Trains)

63. Frontal and Transverse Plane Systems
Swimming’s eccentric loading (Anatomy Trains)
• Color of Text

64. Rotation and deep support. These groups, especially deep muscle groups, are
most often under-trained and under-stretched. (Anatomy Trains)

65. SPORTConduit
Principles:
Swimming
Cuing the link between energy flowing through a stable conduit is
critical.
12 and unders and new swimmers need to exhibit control and muscle
awareness before progressing to more complicated traditional
exercises.
Combine with traditional strength exercises
Choose unique exercises that create stability between hand and foot.
Anchor
hands/elbows/arms
Anchor feet or knees Create stability in trunk

66. These guys help stabilize and
direct movement of 15 to 20
million strokes per year.
• Elevation and depression (up
and down)
• Retraction and protraction
(out and in)
• Lateral and medial rotation
• (up and out; down and in)
Keep them agile and mobile!

67. First part of exercise selection for transfer: What are the anatomy
considerations
•Scapula attaches to spine
at sternum.
• Weak back muscles and
tight chest/abdominal
muscles pull shoulders
forward and internally
rotate shoulders.
•Swimming is 75% internal
rotation of the shoulders

68. SSCS Workshop Part 2:
Introduction to swim contextual
Conduit support exercises
GREAT PLACE TO START WITH NEW
SWIMMERS TO S/C
STRENGTH TRAINING PLUS MORE!
IMPORTANT LINK TO TRANSFER OF
TRAINING
INEXPENSIVE AND ACCESSIBLE
EQUIPMENT FOR CIRCUIT TRAINING.

69. Transfer of training
Building the stages of
transfer of training with
more advanced kinesthetic
awareness and
proprioceptive response
through more complex
conduit exercises

70. Exercise bands:
reactive response
to resistance
• Primary Cues:
• Stay tight through conduit
• Keep uninvolved segments
still and strong.
• Notice muscles which are
firing to stabilize.
• Bands are best used as
stabilization and conduit control
tools within the context of
swimming

71. Band exercise workshop
How do limb actions in one plane of motion affect others.
• Band pull aparts.
• Wrist band overhead, 90/90 and tricep ext. (small bands)
• Isometric lateral hold – SA and DA/SL and D
• Pistol
• Lateral side walk-out
• Rotations – multi-directional upper and lower.
• Shoulder press – face in/face out
• Planks w foot band in all three planes
• Side plank w row/overhead
• Front planks w medial and lateral rotation (fly)
• Dead bug - overhead hold leg motion only
• Dead bugs – hollow body leg hold. Arm motion.
• Kneeling rows/triceps
• Advanced – expand your weight room!
• Push-ups, plyo push-ups, squats and good mornings

72. Suspension Trainer Conduit sequence
• Anterior • Posterior
CUES: Fingertips to toes
Keep the streamline tight and in alignment
Control non-moving body segments
Feel the muscles responsible for “catch”

73. Suspension trainers
• Anterior streamline hold
• Pulse from streamline
• SA pulse from streamline
• SL pulse
• SA pushup with no rotation
• Rollouts
• Butterflies
• Posterior streamline hold
• Overhead raise Triceps
extension ^^
• SA overhead raise
• Muscle ups
• Muscle up with jump
• Row and row with rotation

74. Swimmers:
Suspension
Trainers
• FEMALE IN BLACK FOURTH
FROM RIGHT HAS MOST
CONTROL OF STABILITY.
• NOTICE VARIOUS PLATFORM
VARIATIONS.
• SOME STRUGGLES TO
CONTROL STABILIZERS.
• EXUBERANCE AFTER PEAK
MEET.

75. Stability ball
exercises:
Controlling
unstable
surfaces during
movement
Primary Cues:
Keep ball still to stabilize movement
When moving ball, maintain direction and balance.
What muscles are maintaining stability

76. A couple more Stability ball
exercises

77. Dynamic Kinesthetic Awareness (DKA) Warm-ups
***Static stretching alert***
Warm-ups should prepare for the movement patterns
of the workout.
Develop segment position awareness.
Activate muscles to be used. Avoid static stretching!
Context of swimming.
Scapular movement patterns

78. DKA Warm-up cont.
• Like massage, self manual
therapy mainly increases blood
flow and muscle awareness.
Minimal tissue changes.
• Crawling patterns are great for
conduit AND shoulder support
muscle groups.
• Skipping with context for heart
rate.

79. Exercise selection: Two of the primary
swimming muscles attach in front of the
shoulder

80. Anterior (front) arm muscles
Mostly internal rotators of shoulder, lateral rotator and protratctor of scapula

81. Posterior (back) arm muscles
Mostly external rotators of shoulder; scapula retraction and medial rotation

82. Deeper scapular view
Anterior Posterior

83. More than muscles
A lot of good things are happening in a small space
requiring thoughtful and balanced strength exercise
protocols

84. Shoulder
variability –
overhead
athletes
Type 1: 12%
Type 2: 56%
*Type 3/4 32%
* most prone to shoulder
impingement

85. Kettlebells
Strength, Stability and
power
Versatile tool
• Stability of shoulder – isometric
• Rear delts
• Scapular attachment muscles
• Forearm and grip strength.
• Lower arm leverage
• Power from the conduit
• Glutes
• Abdominals
• Hamstrings.
• Introduction to explosive power

86. Bell-up: Increases stability and strength
grip -> Forearm -> Shoulder = Chain reaction leverage + injury reduction

87. Kettlebell Conduit
all the benefits of preceding slide but w added conduit work in rotational muscles

88. Isometric/Eccentric Stability
Linked stability Reactive isometric stability
Deceleration into scapular muscles

89. Ketttlebell
Core/linked
systems
Primary cues
Grip handle tightly for
hand/forearm strength in
catch
Rotation with stable scapula
Feel conduit muscles engage
during movements

90. KB
exercises
Link hand to shoulder to hips
• Momentum training
• Bell-up shoulder press
• Windmill
• Bell-up SA chest press
• SA swing to quick grip pause.
• Squat to press
• Gentle rotation
• Foot elevated alternating arm rotation
• Side plank bell-up shoulder press

91. How introductory swimmers
look on stable/unstable
surfaces
• Sometimes the cool exercises help
enhance musculature in sub-optimal
fashion.
• Spend time developing stable
exercises before moving to a lot of
stability challenges.

92. Can these types of
exercises and programming
increase strength?
Yes!
• Most swimmers on a club are in various
stages of developmental strength phase.
• New research – repetitions to technical
failure can be as effective between 5-25
repetitions at building strength.
• Pairing the above with plyometrics can
increase explosive power – more later
• Creating isometric tension before
performing above mentioned rep scheme
can increase strength
• Cuing and transfer of training.

93. Cost of this phase of strength
and conditioning
• Two suspension trainers - $300 to $400
• (Gymnastics rings - $40-60 ea)
• Two stability balls - $150-$200
• Four medicine balls - $200-$300
• Four exercise bands - $150-$200
• Kettlebells 25 lbs and under $2.50 to
$3.50 per lb –
• English major math total -- $800 - $1200
8 equipment stations/8 body weight
stations = 16 swimmers.
40 minute workout

94. Part 3
Finally, some
strength!

95. What exercises strengthen The muscles of
swimming?
This Photo by Unknown Author is licensed under CC BY-SA

96. Let’s Ask Adam Peaty

97. Swimming's EMG rankings
• Pectoralis major
• Triceps
• Anterior shoulder
• Latissimus
• Biceps Brachii
• Posterior shoulder
• Quadriceps
• Wrist extensor/flexors
• Calves
• Hamstrings
• Rectus abdominis
• Obliques and Spinal extensors
• Forearm extensors

98. Exercise
selection
SURVEY OF ELITE
STRENGTH AND
CONDITIONING COACHES
FROM EU, UK, AUSTRALIA
AND US.

99. What goes on all day.
Plus 10-15 million strokes
This Photo by Unknown Author is licensed under CC BY-SA-NC

100. The why’s of the DKA warm-up
• PVC sequence – movement prep for lifts
• Wall-slide/Thoracic mobility – scapula, lats
and posture.
• Thoracic Rotation – upper spine mobility
• Bands
• Bear crawls – scapula, seratus anterior,
lower trapezius
• Skips and hops

101. Session Date
Hip variability and squat depth
On the other hand: Short limbs = less distance to travel

102. Hips in a deep socket with a thick neck limiting range of motion while a
shallow socket with a thin neck expanding it. (Dean Sommerset, 2017).

103. Movement pattern development for Base exercises
Squats Deadlifts (hip hinge) KB swing (hip hinge)
90/90 supine wall squat Cat/dog from knee position MB underhand throw
Overhead wall squat Cat/dog hands on knees Hip hinge w band
Prisoner squat Hip hinge w KB Hip hinge pendulum w band
Goblet squat to box Prisoner wall bump Pendulum into swing
Barbell back squat 2KB DL Swing
Hip Extension Reverse lunge Single leg deadlift
Engage glutes to lift thorax Step backwards into lunge Lead with back leg
Release glutes to lower Look for 90/90 Straight line shoulder to foot

104. Squat warm-up and assessment
90/90 degree wall stance for best position
Overhead and Med ball tap
 Wall stance gives
approximate foot
width for good
depth.
 Overhead and
prisoner squats
allow for upper
body
assessments

105. Trainer squat
• Competitive Olympic Weight Lifter
• PR 5RM – Squat 230 lbs
• Interesting hip movement pattern on
deeper narrow stance versus wider
less deep stance.
• Posterior hip tilt at bottom allows
deeper movement patterns.

106. Hip Hinge Movement
preparation
• Cat/Dog
(Camel/Cow)
on all fours
then
standing
with hands
on knees.
• Differentiate
movement
from hips vs
lumbar spine

107. Converting hip mobility and movement to hip
hinging
For Deadlifts but also for kettlebell
swings and hip extension.
• Dowel emphasizes neutral
spine from head to hips.
• Posterior Kettlebell position
focuses on maintaining
neutral spine without dowel
reminder.
• Band around hips
emphasizes hips being
pulled back then pusing
forward,

108. Deadlifts – Hex Bar
and Straight bar
Minimal difference in strength gain in
hamstrings and glutes.
Hex bar little friendlier for rookie
deadlifters especially if a relaxed but
straight leg is emphasized.
Hex bar keeps line of pull closer to
hips.
Her 5RM is around 300 lbs.

109.  Swimmer Movement prep:
Dowel hip hinge
Pendulum bell
Underhand medball throw.

110. Medicine balls:
Introduction of
explosive power

111. Simple science of Power:
Explosive movements
stimulate Motor unit
recruitment
Speed and reps determine the
number of motor units recruited
and “trained”

112. Reactive force production
Movement signals loop from spinal cord to muscles and back

113. Train every muscle fiber!
As muscle fibers and motor unites are stimulated,
a firing pattern occurs. Type 1 Endurance Fibers fire first, Type 2 sustained
speed, maximial speed and explosive power fire next

114. Remember our Motor unit involvement
Exercises on the left
require involvement of
the whole body to
produce a specific force
output.
Water training may not
create enough force to
train all motor units.

115. Med ball exercise workshop
• Supine vertical toss
• Supine horizontal toss
• Seated Russian twist
• Rotation
• Overhead forward
• Overhead reverse.
• Repeat overheads from kneeling position.
• Jump w out slam and maybe slam
• Under hand throw for KB pattern
• Power exercise patterning

116. Medicine balls:
Intro to power
through the Conduit
• Primary Cues:
• React to movement
• Follow through movement
pattern
• Use conduit muscle
groups to generate force
and stability
• Full rotation on rotary
exercises

117. Kettlebell swing
Dynamic and rhythmic
power
• Hamstring and glutes are prime
movers.
• Conduit musculature: reactive
stability
• Cues:
• Weight on heels
• Throw KB back (hike the football)
• Feel pendulum
• Drive hips to lift KB
• Tight platform

118. Common KB swing errors
The “Squat to front raise” and rounded back

119. Common
KB Swing
errors
Forward hips and bell up
vs bell back

120. Combo
conduit
conditioner

121. Training variables
Short term program variables:
• • Exercise and muscle groups
trained
• • Order of exercise
• • Number of sets and set
structure
• • Rest periods
• • Load or resistance used
• • Repetition speed

122. 24 of 28 training systems listed in DRTP 1st ed!
Peripheral heart
system
Compound set
system
Tri set system Double progression
system
Super overload
system
Blitz system Super slow system Negative system Exhaustion system Multi set system
Bulk system Cheat system Forced rep system Negative system Super set system
Circuit system Burn system Bulk system Split routine Full body routine
Super overload
system
Super pump system Single set system
Isolated system

124. Personal preference for full
body workouts
• Schedule flexible.
• Equal to better results than splits.
• If done consistently more volume
is possible per muscle part.
• Reduction of peripheral fatigue
enabling harder work.
• Increase of central fatigue
pending rest intervals.
• Swimming is a full-body sport
with equal demands on upper and
lower body
• Graphic by Chris Beardsley, SCR

125. Workout diversity
• Multiple exercises
for same body part.
• Undulating or Block
periodization plans.
• Manage swim to
weight room loads.
• Multiple modalities.
• Multiple repetition
schemes
• Monitor workout
response
(autoregulation)

126. Configuration of Set Exercise order
(Personal preferences loosely interpreted for brevity*)
Compound sets:
Working distinctly different muscle
groups with a logical purpose.
IE
Alternating between a set of squats
and a set of push-ups
Superset:
Working similar muscle groupings either
in an antagonist/agonist split or different
exercises of a similar group.
IE
Alternating between standing DB triceps
extension, bent-over triceps extension
and rope tricps pushdown.
Absolute strength set:
Working the same exercise with
programmed rest between multiple
sets.
IE
10 squats/rest 3:00/10 squats/rest
3:00 minutes/10 squats.

127. Compound exercise sets
Personal preference to create context and transfer
Personal preference: Peripheral heart rate
circuits with variable exercises for different
purposes throughout the season due to
complexity of swimming energy systems.
Pairs, Triplets or Quads
• Upper body
• Lower body
• Conduit or explosive power
• Corrective or counterbalance
This would be a triplet of deadlifts, pull-ups, KB
windmill.

128. Personal preference: Light to
Heavy Set order
During a strength development phase
• First set starts around 60-70% of 10R Peak
• Second 80-90%
• Third and/or fourth* – 10R Peak
Fourth set is variable during different phases and
rotates through strength, explosive power, conduit or
tempo/velocity exercises

129. Posterior upper body “Pull” sequence

130. Hip extension “Pull” sequence

131. Anterior upper body “push” sequence

132. Hip Flexion “Push” sequence

133. Research Rationale
End of the 1RM gold standard?
Reps in reserve
Huge variability in group and individual responses on
any given day
Group - Range of 7-26 reps @ 70% 1RM – (Cooke-
2019)*
Group - Range of 6-14 reps @ 80% 1 RM – (Odgers-
2021)*
Individual – 1RM variability on any given day – up to
30%
Research – Velocity groups v 1RM% group increases
in back squat and counter-movement jump equal to
or better.
With less volume
*Studies cited from Odgers 2022 NSCA NatCon presentation

134. Repetitions in Reserve
(RIR) may be better
than training to failure
(TTF)
15 studies concluded training to muscle
failure does not seem to be required for
gains in strength and size.
But it may be detrimental.
More inflammatory catabolic cytokines
and ROS.
Longer recovery times limiting
subsequent workouts.
There may be a periodic need but with
judicious application. (Neuromuscular
preservation?)

135. Higher Velocity (tempo) developed superior
athletic gains @ 60% Volume
Two groups – no more than 20% velocity loss or 40% loss.
Maintain a specific velocity during repetitions.
V20 group 60%otal repetitions
Both showed similar/significant improvements in muscles size,
sprint speed, and squat max over the course of the 16 sessions.
VL20 group significantly higher (fast twitch/explosive fibers)
VL20 group had superior improvements in the vertical jump test.

136. Velocity or Tempo based training
All the cool kids are doing it.
• Autoregulation
• Sets to Velocity/Tempo over
repetitions
• Avoids excessive peripheral and central
fatigue
• High Tech versions in most professional
and elite D-1 collegiate S&C
programming.
• Push-up tempo – some banded.
• Squat tempo – banded with select
individuals

137. Applications of tempos to high performance
Tempo training – music or metronome 60 to 120
BPM
RPE is important. Does it feel like TTF?
Most upper-body exercises are 120 BPM; lower
60 BPM
Exceptions – pull-ups, kettlebell swings, hip
extension where ROM or momentum is involved
Most caveats apply to younger elite athletes
General V/T requirements less accurate

138. Part 8 of SSCS
Planning:
Expanded
Periodization
and workout
organization

139. Introduction
to Annual
Periodization
design
Return to strength training and drylands
after summer peak break
Determine Peak meets during the
upcoming school year and summer
seasons.
Divide the time by 4 leading up to each
peak meet to determine cycles of
development.
Each cycle will contain similar elements
but emphasis will change moving from
one to the other.

140. The outline
• Macrocycle – the
calendar year.
• Mesocycle – the period
between peak meets.
Three in our year.
• Microsycle – the
monthly or weekly
emphasis of training
components.
• Individual sessions

141. The Details
(Microcycles)
Dependent on individual need
and training accumulation from
previous macrocycles.
First Microcycle: Review and repeat stabilization and conduit exercises,
introduction of new concepts. Strength sets are below 10RM peak. A few
explosive power exercises
Length of this cycle shortens pending which Mesocycle.
Second Microcycle: Strength peak becomes more of a priority while
other components are retained. Length of this one is longer pending
which mesocycle.
Third Microcycle: New strength peaks are foundation to add in more
explosive power components. Explosive power may be more emphasized
in a later mesocycle.
Fourth Microcyle – if needed – more explosive power can be added with
strength maintenance.

142. The Details
(Microcycles)
Dependent on individual need
and training accumulation from
previous macrocycles.
First Microcycle: Review and repeat stabilization and conduit exercises,
introduction of new concepts. Strength sets are below 10RM peak. A few
explosive power exercises
Length of this cycle shortens pending which Mesocycle.
Second Microcycle: Strength peak becomes more of a priority while
other components are retained. Length of this one is longer pending
which mesocycle.
Third Microcycle: New strength peaks are foundation to add in more
explosive power components. Explosive power may be more emphasized
in a later mesocycle.
Fourth Microcyle – if needed – more explosive power can be added with
strength maintenance.

143. First Mesocycle
August to November (16 weeks)
***Assess team/individual need for a recovery week from all intensity***
Week Strength/Conduit EP Swim End Swim speed
1-4 Transition, aquistion and
technique - priority
A few basic exercises
For technique
Transition, acquisition
and technique – low
intensity
Minimal or just for fun
5-6 Strength priority block Slight uptick in weight Increased low intensity
yardage
Technical speed
7 Peak weight week Technique Slight decrease Technical
8-10 Train at peak strength Increase # of exercises
slightly
Priority swim blocks As needed
11-12 Reduce strength exercises
introduce tempo training
Explosive power block Transition to race As needed
13-15
Individual variable
Strength maintenance Focus on explosive power
development
As needed As needed
Meet week
Post meet Post test Post test

144. Second Mesocycle
December to March (12-16 weeks)
***Assess team/individual need for a recovery week from all intensity***
Week Strength and conduit Explosive power Swim endurance Swim speed
1-2 Transition, acquisition and
technique - priority
A few basic exercises
For technique
Transition, acquisition and
technique – low intensity
Minimal or just for fun
3-4 Strength priority block seek
new peak
Slight uptick in weight over
first meso cycle
Increased low intensity
yardage
Technical speed
5-7 Train at new peak strength Increase # of exercises
slightly
Priority swim blocks As needed
Week 8 -> taper
Highly variable
Reduce strength exercises
switch to tempo training
Explosive power block Transition to race As needed
Taper Strength maintenance Focus on explosive power
development
As needed As needed
Meet week
Post meet Post test Post test

145. Third Mesocycle –
The individual variability cycle April to July (16 weeks)
***Assess team/individual need for one or two recovery weeks from all intensity***
Week Strength and conduit Explosive power Swim endurance Swim speed
1-2 Transition, acquisition and
technique - priority
A few basic exercises
For technique
Transition, acquisition and
technique – low intensity
Minimal or just for fun
3-4 Strength priority block Slight uptick in weight over
second mesocycle
Increased low intensity
yardage
Technical speed
5 Peak weight week Technique Slight decrease Technical
6-7 Switch to tempo training Increase explosive power
weight
Priority swim blocks As needed
Week 8 -> taper
Highly variable
Reduce strength exercises Explosive power block w
individual emphasis
Transition to race As needed
Taper Strength maintenance Focus on explosive power
development
As needed As needed
Meet week
Post meet Post test Post test

146. IG/FB/Online Resources
In the saved files and elsewhere
ASCA Swimming Strength and
Conditioning FB
Foundations of Strength Training for
Swimmers - Amazon
Strength Training for Swimmers FB @Meghancallaway IG
@mathewgriffithspt IG @ando_pfs - IG
@dr. josh.elzey - IG @kettlebellkings - IG
Dean Sommerset - FB Kelly Starett - Supple Leopard Book
The Ready State $$
@themollygalbraith IG/FB
Female centric strength
@drstacysims
Books Roar and Next Level
Female centric strength and end.
@ericcressey – IG & $$ @viprpro IG
@coachleeboyce IG and FB @drjohnrusin – IG/FB
@sciencforsport - IG @chrisabeardsley - IG
@theprehabguys – IG/FB @squatuniversity
@vernongriffith4 @viprpro

147. ASCA Swimming Strength and Conditioning Specialist course
• ASCA Certified Strength and Conditioning Specialist course available now.
• 12-chapter course. (Roughly 12 hours of on-line video)
• Notes for each chapter provided.
• Science, planning, exercise techniques. More than 100 exercises. Access to
exercise library once available.
• Content updated monthly as new research and in-the-field information becomes
available.
• On-line open-note test to demonstrate content understanding.
• Discounted price to $225 for course provided to workshop attendees. ($313 to
non-members but this includes ASCA membership.
• Register by 3-31! Code sent next week
• Will be an official NSCA and NASM CEU provider in 2023.
• 24 CEU Credits towards ASCA levels.

148. My contacts
• charliehoolihan@gmail.com
• FB Charlie Hoolihan
• FB ASCA Swimming Strength and Conditioning
• IG @charliehoolihan