Core Training

Core training is something that is neglected in many sports including basketball, baseball, and especially swimming. There are people who believe that the “core” only means having strong abdominal muscles, or a six-pack.  In all actuality, having strong abdominal muscles and not training the rest of your body is indeed detrimental to your body’s health.  The core encompasses the many muscles working in unison encompassing the abdominals, low back, hips and buttocks as well as deep stabilizing muscles around your spine all working cooperatively.

Swimming fitness is an extremely good form of aerobic exercise but if done improperly, the core is not utilized and most of the strength is focused primarily on the shoulders and legs.   Aerobic fitness increases the efficiency of the metabolic rate of muscle tissue.  It practices improving the capacity and efficiency of one’s metabolism prolonging when the body switches over to an anaerobic state.  When the body “kicks in” to an anaerobic state the body produces lactic acid and the burning sensation begins.  It is extremely less efficient and much more tiring.  As this improves without the proper knowledge core training is hindered.

There are several aquatic exercises that allow for a balanced core, but knowing how to achieve balance only comes with a précis understanding of anatomy and swimming technique.  In performing these exercises, not only can you have great posture and strong abs, but you can also have true strength spread throughout your body.

Most swimmers rely too much on their shoulders or “pull”, which can lead to problems with capsular laxity and rotator cuff tendinitis, more commonly known as “swimmer’s shoulder.” Other factors such as poor posture, lack of flexibility, poor stroke mechanics, breathing only to one side, and especially lack of upper back strength contribute to shoulder problems.

At SwimJim, we bring a great attention to detail on how to protect the shoulders and focus on core strength.  Our entire program is built around the idea of swimming from the core and balancing muscular strength.  In turn improving the body’s fitness through aerobic capacity, core strength, and balance; three things that will keep a swimmer happy, healthy, fast and with longevity.

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