By G. John Mullen
SANTA CLARA – Just a few days ago I published a piece on the lessons I’ve learned from 2014. Although I read a lot of research and work with thousands of swimmers each year, it is naive to think I have all the answers. For this reason, I reached out to some of the top researchers and strength coaches for their thoughts on what intrigued them last year.
Allan Phillips, Owner of Pike Athletics, Swimmer Magazine Columnist
In the past year, I have learned in dryland training to treat swimmers not as swimmers, but as athletes. Though swimmers bring predictable movement patterns to dryland due to repetitive stress in the pool, very little of dryland should be “swim specific.” One positive trend among dryland leaders has been to focus on the general biomotor qualities that swimmers don’t get through the sport, rather than overtraining patterns and energy systems already worked to their maximal extent in the pool. Other than medical care in which stroke biomechanics are the primary pain generator, or when technique faults are traced to a specific physical limitation, dryland fits best into the broader program when addressing athletic development qualities neglected by the very specific demands of swim training.
Tiago Barbosa, Researcher and Professor at Nanyang Technological University (Singapore)
Last year, the swimming fraternity began to put everything together for the next Olympic Games. In 2014, we learned that our best swimmers are able to deliver amazing performances in textile suits, despite the concerns regarding the high-tech swimsuits and how it would affect the evolution of the swimming performances. This was also the year that several young swimmers went to major international competitions as not-so-well-known athletes, did impressive races and left as potential medalists at the major events in 2015 and 2016. World swimming seems to be moving forward, is very much alive, vibrant and hopefully will be making headlines for these good reasons in mainstream media in the years to come.
Photo Courtesy: Mike Comer and Shanda Crowe/ProSwimVisuals.com
Keenan Robinson, Strength Coach and Athletic Trainer for North Baltimore Aquatic Club
The major learning experience for me in 2014 was recovery. In the past, we utilized blood draws and looked at CK, cortisol and white blood cell levels. We employed the Graston technique, NormaTec and cold water immersion for tissue regeneration, and basic nutritional guidelines for energy storage replenishment. However, with a larger group of older athletes (24-30 years old) with different training backgrounds in conjunction with different training modalities (high repetition sprint efforts at specific stroke counts or repeated effort lifting methodologies), the toll it takes on the athletes’ central nervous system became more evident. Therefore, my attention turned to better understanding of training methodologies on biomotor qualities and how to evaluate them properly. We have included sleep monitors, salivary tests, and recovery surveys, and are working closely with Alicia Kendig, the USOC’s nutritionist, to optimize our daily and weekly practice performances.
Photo Courtesy: Griffin Scott
Keven Iwasa-Madge Sports Nutritionist, Owner iMadgen Nutrition
This past year, one of the biggest things I’ve realized from working with swimmers is that the majority of them (and their coaches, parents etc.) want to get ahead of themselves when it comes to their nutrition. They like the idea of “nutrient timing,” “carb fueling,” “anabolic windows,” “super foods,” etc., but the reality is that they need to put far more of their attention towards the fundamentals. These fancy concepts may or may not be beneficial, but it all comes after a solid foundation of nutrition. Before anything, athletes need to become comfortable and consistent with eating three square meals a day of carbs, proteins, fats, and a variety of micronutrients. That is what will undoubtedly make the largest difference when it comes to their nutrition.
Tad Sayce, Owner Sayco Performance
I train swimmers every day. My biggest realization of 2014 was that swimmers are notoriously rectus abdominis (6-pack) and latissimus dorsi (back) dominant. This is a product of misdirected core routines and long hours in the pool. These muscles have a profound influence on pelvic positioning, core stabilization strategy, and postural habits. In 2014, I made a significant change to how I prioritized core training with my swimmers. I’ve put a premium on exercises that recruit and strengthen the obliques and transverse abdominis, as opposed to those that isolate the six-pack.
Photo Courtesy: Griffin Scott
Irrespective of traditional core routines employed by most swimmers, I consistently see lumbo-pelvic instability. Dynamic trunk stability is often lacking, despite the presence of a strong six-pack. Most swimmers struggle to disassociate movement at their lower back from movement at their pelvis. With increased focus on stability via the obliques, I’ve seen marked improvements in unwarranted accessory movement at the spine. The result: more effective force transfer to and from the arms and legs through the trunk. To do so, my exercises of choice are: side planks, dead bugs, unilateral loaded carries, anti-rotation exercises, and expiratory breathing drills.
John Matulevich, Strength Coach for Bloomsburg University of Pennslyvania
Never Forget the Basics. In the course of becoming the best coach I can, I’ve tried very hard to find short cuts and tricks to make a better athlete. While there are plenty of advanced methods that really work, they only work as supplementation to the big basic rules you’ve been hearing all along. Understand what is being done, improve upon it, and keep improving; but trying to reinvent the wheel may not be the best choice.
Phillips tells us not to try mimicking in dryland what we do in the pool, while Sayce says we should focus less on exercises for the core. These seem to be challenges to the “traditional wisdom,” so whom should we trust? And what about us older swimmers? At age 71 I’m sure I should not be following all the advice, for both training and nutrition, that is given to much younger swimmers. What is the best dryland training for us? What is the best nutrition advice?
Great points and yes they are challenging “traditional training”. Who to trust…that is the tough part of the age of information, as there is so much information and often conflicting information. Personally, I agree with both of these two, but realize this is just a short paragraph and I don’t think Tad meant to focus less on the core, perhaps focus on the core in different planes of motion (not just crunches per se).
For Phillips, I once agree as mimicking dryland outside of the pool likely causes more programs, especially orthopedic issues, both in the short and long-term.
For a masters swimmers, a well balanced diet, like for all swimmers is appropriate. However, it depends on your goals, health? Performance? Increasing BMD? Like all things, it depends.
For dryland…it also depends. I’d suggest a hypertrophy program (focusing on ~4 sets of 6 – 10 repetitions) of 4 – 6 exercises, ensuring you’re working every muscle group, as Masters need help with maintaining muscle and BMD. However, this should be individualized due to past injuries and goals.
Hope that helped…at least a little.
I’m not sure what is on the plate but I’m certain if it is what I think it is…..this athlete is in trouble.
For optimal performance fruits, grains, beans, vegetables, mushrooms. Do not eat any animal protein or saturated fats, transfers, or cholesterol. Eat a variety of all the colors. Some special foods dramatically increase performance, like beets and watercress. Read McDougall, Gregor, Ornish, Esselstyn to access the primary research. Eat 80% carbs, 10% fat, 10 protein but no more than 10% protein. Jon Rosenbaum
Thanks for the comment. Unfortunately, the contributors of this piece didn’t post these pictures, our fault for not including a picture. Nutrition is not my expertise, but I think your recommendation is a tad restricted and likely doesn’t allow enough protein for optimal muscle growth, as some suggest 1.5 – 2.0 g/kg of body weight of protein. Unfortunately, nutrition research is quite murky, but beets (nitrates) are beginning to show minimal improvements in elite athletes, see the things I learned in 2014 piece linked in the article. Therefore, individualization and frequent monitoring is likely best for nutrition as well as dryland and swimming training…sorry to sound repetitive.
Hi.
I wrote the piece on nutrition. I agree with everything John, and the rest of this article mentioned.
Ironically, your comment is a perfect example of my point.
There is little-to-no evidence that animal proteins impede performance. Conversely, there is a huge amount of literature supporting the consumption of animal proteins to improve performance, recovery, etc.