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Cross-Training for Competitive Swimmers

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Eloah Rocha serves as a counselor and activity center manager at Los Angeles Children's Hospital. In her free time, Eloah Rocha enjoys competitive swimming and triathlons.

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Cross-Training for Competitive Swimmers

  1. 1. CROSS-TRAINING FOR COMPETITIVE SWIMMERS Eloah Rocha
  2. 2. INTRODUCTION  Eloah Rocha serves as a counselor and activity center manager at Los Angeles Children's Hospital. In her free time, Eloah Rocha enjoys competitive swimming and triathlons. For swimmers, cross-training plays a crucial role in building the strength and flexibility necessary to power the body through water. Resistance bands, weights, and machines play a crucial role in helping swimmers to increase muscle capacity, particularly when combined with activities that target particular muscle groups. Exercises such as squats and Romanian deadlifts (RDL's) provide swimmers with more power in the legs, while pull- ups and presses can have the same effect on the arms.
  3. 3. COMPETITIVE SWIMMERS  Many swimmers also turn to yoga as a cross-training tool, as it helps to build flexibility as well as strength in the upper back and shoulders. The discipline is also effective in allowing swimmers to practice controlled breathing techniques, which are crucial to good form in the water. Finally, a swimmer's cross-training regimen should include land-based aerobic activities such as jogging, running, or dancing. Because each of these provides the impact resistance that swimming does not, they enable the athlete to improve bone density while improving cardiovascular health.

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