How to Body Build for Swim Competitions

Resistance training is an important part of any off-season training. Olympic swimmer Jason Lezak believes that swimmers should train in the weight room the same way they train in the pool. This approach means working with lighter weights and high repetitions, and working through cycles that build strength, speed and endurance. (See Reference 1.)

Things You'll Need

  • Incline bench
  • Dumbbells
  • Lat pull down machine
  • Seated leg press machine
Show More

Instructions

  1. Incline Chest Press

    • 1

      Holding a dumbbell in each hand, sit at a bench with the back inclined to 45°.

    • 2

      Swing the weights up to chest height by bending the arms and tucking the elbows in close to the body. Palms should be facing away from you.

    • 3

      Straighten the arms and arc both dumbbells slightly inwards towards each other at the top as though wrapping both arms around a large object. Keep a slight bend in the elbows but maintain the wrists in a straight line with the forearm.

    • 4

      Bend the elbows to return the weights to chest height and repeat a total of 15 times.

    • 5

      Rest for 30 seconds and repeat the exercise two more times.

    Lat Pull Down

    • 6

      Sit at a lat pull down machine and adjust the seat height and/or lap bar so you are firmly braced in the seated position.

    • 7

      Grip the overhead lat bar with both hands at either end, keeping the hands wider than shoulder-width apart.

    • 8

      Bend the elbows and pull the lat bar down towards the middle of the chest while simultaneously pinching the shoulder blades together.

    • 9

      Allow the arms to straighten and the bar to return back up in a controlled motion and repeat a total of 15 times.

    • 10

      Rest for 30 seconds and repeat the exercise two more times.

    Seated Leg Press

    • 11

      Sit in the leg press machine and place your feet hip width apart on the foot platform. Align the seat so your knees bend but do not extend beyond your toes when bent.

    • 12

      Push through the heels against the foot platform with an explosive movement but avoid locking out the knees when the legs straighten.

    • 13

      Allow the knees to bend again then immediately press through the heels into the next repetition. Repeat a total of 12 times.

    • 14

      Rest for 30 seconds and repeat exercise two more times.