I've got an important topic to discuss today that could be a game-changer for sprint events - harnessing the power of aerobic work as most of the thoughts about the 50m races its only Anaerobic work.

I know sprinters and coaches usually focus on anaerobic power. However, research shows the aerobic system contributes 20-25% of the energy during those intense 20-second races like the 50 free (Medbø et al., 1988). This study reveals that during short bursts of intense exercise lasting 15-30 seconds, the aerobic system can make up a substantial 20-30% of the total energy production. Imagine the impact this could have on your sprint performance!

For elite sprinters doing 20-second sprints, the aerobic system still provides around 25% of their energy even when anaerobic metabolism dominates (Bangsbo et al., 1990). That shows the endurance capacity even in short explosive bursts. Elite sprinters were the focus of this research, which highlighted that even during 20-second sprints, where anaerobic metabolism usually dominates, the aerobic system still contributes around 25% of the total energy production. Endurance power in short, explosive efforts - a game-changer indeed!

The different energy systems intricately interact to fuel maximal efforts like sprinting (Gastin, 2001). So, coaches and swimmers, this means aerobic fitness is crucial for sprint dominance!

That extra 20-25% aerobic boost could be the difference between victory and defeat when races are decided by tenths and hundredths of seconds. Make sure sprint workouts incorporate aerobic development too.

The Takeaway:

For our young and enthusiastic swimmers, this means paying attention to your aerobic game is just as crucial as perfecting your strokes. The tiny percentages matter, especially in races decided by mere fractions of a second. Incorporating aerobic work into your training routine can be the secret sauce for conquering that back half of the race with resilience and speed.

Know that your sprint events will be affected If you ignore the aerobic work, and you'll crash in the back half of your race. The research has shown that 20 seconds of all-out effort, like the 50 free swims, the aerobic system contributes to 20% - 25% of the energy for that effort in a race that's always decided by hundreds of a seconds. That 25% is a substantial number."

Cheetham, M., Boobis, L., Brooks, S., & Williams, C. (1986). Human muscle metabolism during sprint running. Journal of Applied Physiology, 61(1), 54-60. https://doi.org/10.1152/jappl.1986.61.1.54

Dolan, P. and Sargeant, A. (1984). maximal short-term (anaerobic) power output following submaximal exercise. International Journal of Sports Medicine, 05(S 1), S133-S134. https://doi.org/10.1055/s-2008-1025977

Gastin, P. (2001). energy system interaction and relative contribution during maximal exercise. Sports Medicine, 31(10), 725-741. https://doi.org/10.2165/00007256-200131100-00003

McCutcheon, L., Geor, R., & Hinchcliff, K. (1999). Effects of prior exercise on muscle metabolism during sprint exercise in horses. Journal of Applied Physiology, 87(5), 1914-1922. https://doi.org/10.1152/jappl.1999.87.5.1914

Muscle metabolism during sprint running" (Bangsbo et al., 1990)

Swimming is a demanding sport that requires a unique blend of strength, endurance, and technique. Many swimmers strive to enhance their performance through fitness training, and for some, this includes a desire to develop bulkier muscles. However, it is crucial to understand the potential impact of such training on swimmers and their overall performance in the water. This article delves into the key factors that influence the effect of this type of fitness training on swimmers, specifically focusing on the concept of gaining bulky muscles including, weight gain, effects on recovery and Fatigue, range of motion, and body stiffness. Furthermore, we explore the perspective of Tudor O. Bompa, a renowned expert in sports training, and the subsequent implications on swimming ability.

Michael Phelps, the greatest swimmer of all time, achieved unparalleled success in the sport. Phelps possessed a lean muscle body, including an elongated torso and flexible joints, which contributed to his remarkable swimming performance. And also, David Popovici, the world record holder in the 100m freestyle for men, both of them serves as a notable example of swimmers who excel without relying on bulky muscles. Their long, lean physique and emphasis on flexibility demonstrate that muscle mass alone does not guarantee success in swimming. Many age group swimmers aspire to have a muscular look, but it is important to recognize that developing bulky muscles alone does not guarantee improved performance. Instead, swimmers should focus on tailored dry-land training regimens that optimize swimming characteristics and minimize the side effects of muscle hypertrophy. Proper strength training can prevent musculoskeletal degeneration and enhance strength parameters important for swimming. However, injury prevention should be prioritized. Swimmers should aim for the fluidity of movement, which entails moving through the water with ease and efficiency. Kinematic analyses provide valuable insights into swimmers' adaptations to the dynamic aquatic environment.

Understanding Bulk Muscles (Muscular Hypertrophy) in Swimming:

Bulky muscles are typically associated with bodybuilding and weightlifting rather than swimming. Swimmers often prioritize a lean and streamlined physique to minimize resistance in the water. However, some swimmers may believe that increased muscle mass will enhance their performance by providing additional power and speed. It is essential to recognize that bulking up may come at the cost of compromising other vital aspects of swimming technique, such as hydrodynamics and agility.

Effects of Gaining Weight from Bulky Muscles on Swimming (Weight Gain and Performance):

Gaining weight from bulky muscles can impact swimming in several ways. First, the additional muscle mass increases overall body weight, which can affect buoyancy and increase drag in the water. Swimmers with bulkier muscles may find it more challenging to maintain a streamlined body position and may experience increased resistance, hampering their efficiency and speed. Secondly, the added weight can impact the coordination and ability to move through the water with ease and efficiency (fluidity of movement), potentially hindering the execution of precise and efficient swimming strokes. Swimmers must carefully evaluate the tradeoff between muscle mass and weight gain to maintain optimal performance. it is crucial to evaluate the tradeoffs involved. While increased muscle mass can provide some advantages in terms of power, it must be balanced with the potential drawbacks mentioned above. Swimmers need to find a delicate equilibrium between strength, agility, and hydrodynamics to optimize their performance in the water. Achieving this balance requires meticulous training programs and the guidance of experienced coaches who can tailor workouts to individual swimmers' needs.

Effects on Recovery and Fatigue:

Recovery is a crucial aspect of any training regimen, enabling swimmers to adapt and improve. However, bulky muscles can impact recovery time, as they require adequate rest and nutrition to repair and grow. Swimmers aiming for bulk may need longer recovery periods between intense training sessions, potentially affecting their overall training frequency and progress. Additionally, the increased weight from bulky muscles may contribute to faster fatigue during training or competition. Swimmers may experience a higher metabolic demand and increased oxygen consumption, potentially leading to earlier onset of fatigue. This can limit training volume and intensity, affecting performance during crucial moments.

Impact on Range of Motion and Body Stiffness:

The development of bulky muscles in swimmers can have potential effects on the range of motion and body stiffness. While increased muscle mass can provide advantages in terms of power and force production, it may also pose challenges in maintaining optimal flexibility and fluidity of movement.

Bulky muscles have the potential to restrict the range of motion around joints, particularly if they become excessively tight or inflexible. This limitation can impact a swimmer's ability to perform certain strokes and movements with the desired efficiency and technique. Reduced flexibility may also hinder the swimmer's ability to achieve optimal body positioning and streamline in the water, which are crucial for minimizing drag and maximizing speed.

Moreover, an increase in muscle mass can contribute to a certain level of body stiffness. While some degree of stiffness can be advantageous for generating power, excessive stiffness may impede a swimmer's ability to adapt to the fluid and dynamic nature of the water environment. It can affect their ability to quickly change direction, adjust stroke technique, and maintain optimal body alignment during different phases of swimming.

Maintaining an appropriate balance between muscle size, flexibility, and fluidity of movement is essential for swimmers aiming for optimal performance. Incorporating flexibility training, dynamic stretching, and mobility exercises into the training regimen can help counteract the potential negative effects of bulky muscles on range of motion and body stiffness.

Bompa's Perspective:

Bompa's viewpoint underscores the idea that the primary objective of strength training in sports, including swimming, is not solely to achieve maximal strength or bulkiness. Instead, the focus should be on enhancing specific performance attributes such as power, power endurance, or muscular endurance, which are more directly relevant to the demands of the sport.

For swimmers, the goal of fitness training should align with optimizing power and power endurance in the water. While developing muscle mass can contribute to increased power output, it must be approached strategically, considering the tradeoffs and challenges discussed earlier in the article. Swimmers aiming for bulky muscles should carefully evaluate how such training aligns with their specific swimming goals and the need for power and power endurance.

By incorporating Bompa's perspective, swimmers and coaches can better understand the overarching objective of strength training in sports and tailor their training programs accordingly. Maximizing power, power endurance, or muscular endurance becomes the focal point, ensuring that the pursuit of bulky muscles is not disconnected from the specific performance requirements of swimming.

Conclusion:

Fitness training plays a crucial role in enhancing a swimmer's performance, but the effect of such training on swimmers aiming for bulky muscles requires careful consideration. While bulky muscles may offer certain benefits in terms of power, they can also pose challenges related to hydrodynamics, weight, fluidity of movement, recovery & fatigue, and range of motion. Swimmers aiming for bulk should carefully consider the impact on power, recovery, and fatigue. Striking a balance between muscle mass, recovery time, and fatigue levels is essential to optimize performance in the water. Incorporating flexibility training and considering the principles highlighted by Bompa can help swimmers tailor their training programs effectively. By understanding and evaluating these factors, swimmers can make informed decisions regarding their training goals and ultimately enhance their overall swimming performance.

References:

1. Wilke, J., Müller, A. L., Godecke, T., Dörmann, U., & Vogt, L. (2019). High-Intensity Interval Training versus Moderate-Intensity Continuous Training in Hypoxia: A Systematic Review and Meta-Analysis. Sports Medicine, 49(11), 1725-1746. doi:10.1007/s40279-019-01134-z

2. Bonetti, D. L., Hopkins, W. G., & Kilding, A. E. (2016). High-Intensity Interval Training: Performance and Adaptation. Sports Medicine, 46(10), 1449-1470. doi:10.1007/s40279-016-0485-4

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4. Tavares, F., Simões, F., & Figueiredo, P. (2019). Strength Training in Swimming: A Brief Review. Journal of Human Kinetics, 67(1), 177-186. doi:10.2478/hukin-2019-0030

5. Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(5), 1117-1149. doi:10.1007/s40279-018-0872-x

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Effect of Different Types of Strength Training on Swimming Performance in Competitive Swimmers: A Systematic Review | Sports Medicine – Open

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The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature | Sports Medicine - Open

Swimming demands physical fitness, skill, and mental fortitude, with athletes training for hours daily to better their performance. But what happens when they take a break from training? Detraining is the loss of previously attained adaptations due to decreased or no training (Mujika & Padilla, 2000). 

Commonly a four-week hiatus is allowed for top swimmers to go through detraining-related studies (Mujika & Padilla, 2000). Detraining can lead to a decrease in swimming performance, energetics and kinematics. 

A research study by Zacca et al. (2019) looked at 400-m front crawl performance related to four weeks of reduced training in age-group swimmers (14-15 years old). It was found that performance dropped by 3.8%, mainly as a result of decreased stroke rate, an uptick in peak blood lactate concentrations, and limited non-swimming specific physical activities during the off-season. The authors suggested that age group swimmers remain physically active while on their break time. Other studies have found similar results with elite male athletes with 200 yards freestyle time increasing by 3.6% after 4 weeks without training (Costill et al., 1985) and VO2 max declining by 8% after reducing training to just one session per week (Neufer et al., 1987). 

Even body composition can be impacted: Almeras et al.’s study revealed that elite female swimmers gained 4.8 kg of body weight and 4 kg of body fat after two months without any training period. This type of change may not be ideal for good swimming performance as increased fat can cause drag and effects the buoyancy in the water.

To summarize, detraining has negative impacts on swimming performance, energetics and kinematics and should be avoided or at least minimized whilst keeping some level of physical activity during off-season times.

References

- Almeras N., Lemieux S., Bouchard C., Tremblay A., Despres J.P., Theriault G., Allard C., Leblanc C., & J-P Thibault M.C. (1997). Impact of a 2-month swimming cessation on diet and body composition in elite female swimmers. Medicine & Science in Sports & Exercise , 29(5), S113.

- Costill D.L., Thomas R., Robergs R.A., Pascoe D., Lambert C., Barr S., & Fink W.J. (1985). Adaptations to swimming training: influence of training volume. Medicine & Science in Sports & Exercise , 17(3), 371-377.

- Mujika I., & Padilla S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Part I: short term insufficient training stimulus. Sports Medicine , 30(2), 79-87.

- Neufer P.D., Costill D.L., Fielding R.A., Flynn M.G., & Kirwan J.P. (1987). Effect of reduced training on muscular strength and endurance in competitive swimmers. Medicine & Science in Sports & Exercise , 19(5), 486-490.

- Zacca R., Toubekis A., Freitas L., Silva A.F., Azevedo R., Vilas-Boas J.P., Pyne D.B., Castro F.A.D.S., & Fernandes R.J. (2019). Effects of detraining in age-group swimmers performance, energetics and kinematics. Journal of Sports Sciences , 37(13), 1490-1498.