BLUF Low volume, high intensity, high effort (high intended concentric velocities) resistance training of musculature surrounding the shoulder girdle and inclusive of elbow flexors and extensors are key parameters to maximize free swimming performance in collegiate swimmers. ABSTRACT Collegiate swimming success is predominantly determined by power output, the athlete that can overcome the greatest hydrodynamic resistance is capable of swimming the fastest time in competition. Competitive swimming events can be broken down into three components; the start, turns and free swimming. Resistance training modalities are used to enhance the power capabilities of athletes including collegiate swimmers. The aim of this review was to determine the specific resistance training variables that would provide favourable transfer to free swimming performance. Upon systematically searching an online database, 8 articles were identified for review. The results of this review conclude that resistance training parameters should ensure lifts are completed with maximal intended velocities, at high intensities (<85%1RM), with low volumes (1-6 reps per set). Strategies like incorporating cluster sets, agonist-antagonist supersets and ballistic exercises should also be considered to enhance the training effect. Exercise selection should be of a multi-joint nature specifically targeting upper body specific musculature such as the chin up, pull up, pulldown variations as well horizontal rows such as the bench pull and dumbbell rowing variations to maximise recruitment of the latissimus dorsi, posterior deltoid, trapezius muscles and biceps brachii. To improve the strength of the pectoralis major, anterior deltoid and triceps brachii, practitioners should seek to incorporate bench press variations, parallels dips, and overhead pressing exercises. The implementation of core stability training should aim to improve the trunk`s capacity to withstand perturbations. Exercises such as the ab-wheel rollout, Alekna and side plank variations will help compliment the anti-lumbar flexion capacity developed through barbell training. Future research should identify long term periodised training program parameters that will complement the collegiate swimmer`s in-pool training.
© Copyright 2021 Journal of Australian Strength and Conditioning. Australian Strength and Conditioning Association. Alle Rechte vorbehalten.