Developing a Strength and Conditioning Program for a Division III Collegiate Swim Team
The purpose of this project is to explore and identify different training techniques used in the weight room as they specifically apply to swimming. These techniques and exercises will be used to create a strength and conditioning program for a Division III collegiate swim team. Following the strength and conditioning program outline as specified by the National Strength and Conditioning Association (NSCA) both in-season and out-of-season workouts will be provided to the athletes. This outline included: the evaluation of the sport, assessment of the athlete, exercise selection and exercise order, and the training load, volume and frequency. Differing from other sports, swimming lacks a ground reaction force. Thus, continuously being suspended in water makes swimmers more susceptible to certain injuries that stem from poor posture and weak core strength. Additionally, the repetitive nature of the sport often causes muscular imbalances between the internal and external rotational strength that can also contribute to the predisposition of shoulder injuries. Therefore, in addition to the strength gains desired from normal strength and condition programs, these predispositions to injury were accounted for in the athlete's programming by incorporating preventative therapy exercises. In addition to providing the workouts themselves, the manner in which the program is coached is important to the program's effectiveness. With the proper coaching and athlete engagement, this project will help athletes become stronger and more powerful both in and out of the water.