The document summarizes research on the role of dry-land strength training in swimming performance. It discusses the physiological demands of different swimming strokes and distances and how strength training can help meet these demands. It reviews several studies that found dry-land strength training to be more effective at improving sprint swimming performance than swimming alone. The studies showed improvements in strength, stroke length, rate, and sprint times. The document recommends dry-land programs become more event-specific as athletes progress and include techniques to transfer strength gains to swimming. Further research is needed on different strokes, larger sample sizes, and analyzing real world competitive results.

1. The Role of Dry-Land Strength
Training in Swimming
Analysed and Spoken by Bianca Pitts

2. Overview
Swimming events
Physiological and Biomechanical Aspects
Importance of Dry-Land Training
Review of Literature
Findings
Recommendations and Future Research

3. Swimming Events
Butterfly, backstroke, Breastroke and freestyle
50, 100, 200, 400, 800, 1500m freestyle
50, 100, 200m butterfly, backstroke, breaststroke
100, 200m individual medley

4. Physiological and Biomechanical
Aspects
Races last between 21-30 seconds for 50m to 15-16 minutes
for 1500m
Open water races last between 1 and 6 hours
Anaerobic power and strength needed in shorter races
Aerobic capacity needed in longer races
Both arms and legs are used
Whole body strength, endurance and flexibility
Application of forces against a fluctuating medium
Technique

5. Importance of Dry-Land Training
Muscular strength and power important in shorter
distances
Strength training increases stroke rate
Less muscular strength needed in longer events
Muscular endurance
Hard to train muscular strength in the pool
Resisted and assistive sprinting
Cross training – keeps it interesting

6. Literature Review
Aspenes et al. 2009
Combined strength and endurance training
Intervention group (n=11, ave. age=17.5) and control
group (n=5, ave.age 15.9)
Intervention group: 2 combined swimming session per
week
Aerobic training: 4x4 minute intervals at 90-95% max HR
Strength training: 3x5 maximal lifts targeting latissimus
dorsi, triceps and rotator cuff
Control group: normal training for 11 weeks.

7. Literature Review
Aspenes et al. 2009
Results
400m performance improved significantly for intervention
over control
No change in swimming economy for either groups
Significant improvement in tethered swim force for
intervention group
Strong correlation between tethered swim force and 400m
performance for female intervention group
Strength training important in endurance performance.

8. Literature Review
Garrido et al. 2010
Does combined dry-land strength and aerobic training
inhibit performance
Intervention group (n=12, ave age =12) and control
group (n=11, ave age 12.18)
Intervention group; 2, 20 minutes strength training
sessions per week for 8 weeks & 6 pool sessions
Strength training: 2-3 sets of 6-8 reps @ 50-75% 6RM leg
extension and bench press + CMJ and medicine ball
throwing
Followed by 6 weeks of strength detraining
Control group 14 weeks of 6 pool sessions per week

9. Literature Review
Garrido et al. 2010
Results
Intervention group improved significantly in 25m and 50m
performance
No significant difference between groups
Significant improvements in 6RM leg extension and bench
press in intervention group after strength training and
detraining.
Strength training may not specific enough to elicit
performance gains even after strength gains
Technical training may be needed to transfer strength gains
into improved swimming performance

10. Literature Review
Girold et al. 2012
Dry land strength training vs. electrical stimulation
2 intervention groups and 1 control of 8
Strength group: 3 exercises that target latissimus dorsi. 3
sets of 6 reps @ 80-90% 1RM for 4 weeks 3 times a week
Electrical group: 3 x 15 minutes sessions on lats simulating
80-90% voluntary contraction for 4 weeks
Control group: 10 x 2 hour pool sessions for 8 weeks

11. Literature Review
Girold et al. 2012
Results
Significant improvements in swimming velocity over 50m
after week 4 in both S and ES over control
No significant difference between S and ES
Stroke length was significantly increased in S
Performance was correlated with stroke length in S group
Stroke length associated with increase in concentric torque

12. Literature Review
Girold et al. 2007
Effects of dry land and resisted and assisted sprint
training on sprint performance
2 intervention groups and 1 control (n=7, ave age=16.5)
Strength group: 2, 45 minute session. 3x upper body
barbell, 3 set of 6 reps @ 80-90% 1RM plus plyometric and
abdominal work.
RAS group: 2, 45 minutes sessions of 2 set of 3 reps, 1
freestyle, 1 speciality stroke
Control group: 5 x 1 hour 45 minute session, aerobic work
for 12 weeks.
http://www.youtube.com/watch?v=e1Gt4sJzMgE#t=41s

13. Literature Review
Girold et al. 2007
Results
Significant improvement in 50m performance is S and RAS
group at week 12
Isometric strength of the elbow flexors significantly
increased after 12 weeks in S and RAS
A significant increase in stroke rate in the RAS group
The combination of S and or RAS in swimming training is more
efficient at improving 50m performance than swimming alone

14. Findings
3 out 4 studies found that dry land strength training was
more effective at improving swimming performance that
swimming alone
2 in sprinting, 1 in middle distance
Dry-land training needs to specific to swimming
Improvement is swimming performance is important
regardless of clinical significance
No indications that strength training interferes with
endurance performance
Studies restricted to freestyle
Age appropriateness
Small sample sizes

15. Recommendations
In novices, a dry land program focussing on general
body strength
As an athlete progresses in the sport the dry land
strength program should become more specific to
their events
Dry land should have movements that are as specific
to swimming as possible
In pool strength training can be used in conjunction
with dry land training where possible
Technical training is needed to transfer strength gains
into improved swimming performance

16. Further Study
Different strokes
Muscular endurance and power
Studies where the control group participates in
anaerobic training
Larger sample sizes
Real world results

17. References
Aspenes, S., Kjendlie, P-L., Hoff, J., & Helgerud J. (2009). Combined strength and endurance
training in competitive swimmers. Journal of Sport Science and Medicine, 8, 357-365.
Garrido, N., Marinho, D.A., Reis, V.M., van den Tillaar, R., Costa, A.M., Silva, A.J., &
Marques, M.C. (2010). Does combined dry land strength training and serobic training inhibit
performance of young competitive swimmers. Journal of Sports Science and Medicine, 9, 300-
310
Girold, S., Jalab, C., Bernard, O., Carette, P., Kemoun, G., & Dugue B. (2012). Dry-land strength
training vs. electrical stimulation in sprint swimming performance. Journal of Strength and
Conditioning Research, 26(2) 497-505
Girold, S., Maurin, D., Dugue, B., Chatard, J-C., & Millet, G. (2007). Effects of dry-land vs.
resisted- and assisted- sprint exercises on swimming sprint performance. Journal of Strength
and Conditioning Research, 21(2), 599-605
Trappe, S.W., & Pearson, D.R. (1994). Effects of weight assisted dry-land strength training on
swimming performance. Journal of Strength and Conditioning Research, 8(4), 209-213
Aspenes, S.T., & Karlsen, T. (2012). Exercise-training intervention studies in competitive
swimming. Journal of Sports Medicine, 42(6), 527-543.
Faigenbaum, A.D., Kraemer, W.J., Blimkie, C.J.R., Jefferys, I., Micheli, L.J., Nitka, M., &
Rowland T.W. (2009). Youth resistance training: updated position statement paper from the
national strength and conditioning association. Journal of Strength and Conditioning
Research, 23(S5) iS60-S79)