[iceman83]

iceman83 on January 7, 2006 at 12:33 am #11545

hi..happy new year..

i'm a swimmer, who is training quite alone cause of study. i was asking if someone has some advertisement in how can improve power with dry exercises….thanxs

[Mike Young]

Mike Young on January 9, 2006 at 10:46 am #50616

What is your stroke? If you backstroke, freestyle, or butterfly you will want to concentrate on developing upper body power. If you are a breaststroker you'll want to spend considerably more time on the lower body. In any case, I'd suggest adding OLs and other basic strength exercises (especially upper body pulls). High intensity medicine ball work (especially throws like chest passes and overhead pass) would also be great for developing power.

ELITETRACK Founder

[iceman83]

iceman83 on January 11, 2006 at 2:18 am #50617

thanks a lot mike…I'm backstroker…I know medicine ball practice…Tell me more about Ols??what is it??i'm courious….
thanks

[Mike Young]

Mike Young on January 11, 2006 at 8:46 am #50618

OLs stand for Olympic lifts…cleans, snatches, power cleans, jerks, etc.

ELITETRACK Founder

[iceman83]

iceman83 on January 12, 2006 at 2:22 am #50619

oh..i understand…a trainer learnt me on snatch during last season…he gave me the basis of the correct movement…
now i'm following power program with squat (all) and traction with weight add in my leg…
now I'm adding snacthes and i think i'll add some of pectoral….
show me sth about jerks and cleans..please…if u wanna…

[Mike Young]

Mike Young on January 12, 2006 at 4:30 am #50620

Cleans are quite similar to snatches except you pull with a closer grip and catch the bar at the shoulders rather than overhead with arms extended. The bar should rest by your clavicle. This is also the starting position for the jerk. In the jerk you bend the knees slightly and explode upwards throwing the bar upwards and catching it overhead (usually with legs split forward and back).

ELITETRACK Founder