In the first part, we looked at the main applications of the pool, which most coaches / fighters spend using pool time, although there should be several that may have been new to you. In Part 2, we look at the art of swimming for conditioning and how it can best serve the fighter, focusing on changes in the course and thrust, next time we will consider the options for hitting.
Swimming offers various aspects of conditioning.
• Durability
• Endurance
• Flexibility
• Aerobics
• Anaerobic
• Rehabilitation
The above general list, but as an athlete, as you can use it, it is good to be able to swim - this is a bonus, even if this is the way we say, swimming “untidy” in your brushstrokes uses this great form of training.
Equipment for a regular pool session
Points, a float, a marching buoy, hand oars, a sponge with a belt (1 meter of thin rope attached to either end), fist gloves, fins. This list is not a necessity, but it will help you, but most exercises use your body weight in the absence of a set.
One thing you also need to take is a bottle of water, if you swim at the right intensity, you will sweat and dehydrate in the pool, something many swimmers forget or ignore.
Let's look at the different touches.
• Front Crawl - the fastest of all strokes
• Butterfly - dad and final power stroke
• Reverse step and allows the muscles to work in the opposite direction
• Breast stroke is technical and fast and uses most major muscle groups.
You may not be able to complete all of these steps, but if it is possible, it will be an excellent arsenal of conditioning tools that you can put in your box. We will mainly use front-scan in the sets that you will see later on this blog, however you can use any stroke you need, since we will not spend rest time in swimming, etc. P. How swimmers use when conducting learning. The goal of the kits is to keep it simple, and, if necessary, at a later stage, effective other aspects of swimming training can be added.
To promote your condition in the pool, you need to use exercises that are a way to overload and use muscle groups functionally to develop all aspects. Yes, if you swim 60 lengths every day, making one stroke, you become a fitter, but not necessarily stronger or improve your technique, because most recreational swimmers use the wrong technique during the strike, causing them to spend too much energy, absorbing their strength. The drills for each turn change, but if we are not going to get basic technical capabilities, we can divide the exercises into three main categories: Stroke Pull and Kick.
Stroke - basically the whole body is used as usual when swimming; although some aspects of the strike are focused on such an exercise for water polo, tap drill.
Pull - quite simply, we only use our hands to move through the body, small changes can reach and reach where we attach something to our legs, and when we draw water and drag it behind (sponge for example)
Kick - we only use our legs to advance through the water, using floats as an aid or resistance, if you don't have a fleet using a water bottle, the fins also help with pints, as they accelerate us faster, but the main goal is Improve the flexibility of the ankle and the advancement of the disc from the hips and not on the knee (a common mistake in new swimmers).
Stroke and extrusion changes
Basic - Keep your legs closed and only use your arms to move forward, it requires discipline, because you get tired and you want to use your legs, it is also a hard exercise when your legs sink into the water, making you pull harder than they offer drag effect, pulling the hips down. You can use a piece of inner tire tube around your ankles to stop you kicking or buy ankle ankle that is updated and looks cooler!
Pull Buoy - By placing an extended buoy between our legs close to our crotch, we allow the body to remain horizontal in the water; this allows us to wrap around making the move faster, but not necessarily easier.
Fists - using one of the above attributes, when swimming holds hands clenched into a fist, it provides greater resistance to water when you pull away your hand under the underwater phase.
Manual paddles - you can use the same basic pulling force or full stroke, however, manual paddles allow you to cover a large area while pulling underwater, which allows you to increase the purchase in the water to move you forward and also to use the best technology, for example, using all the muscles of the back are in tact, and not just the shoulders, you will feel it if it is done incorrectly.
Glove gloves are much the same as hand oars, but gloves prevent excessive injuries on your shoulders to a certain extent, be careful, but for big use your fingers stay open when you strike, which means wrong technique = more energy.
Water Polo is a beat that is used because the name implies water polo players and is adapted as a triathlon exercise all over the world, the front crawling is connected to the chin on the surface of the water, looking straight ahead and swimming shorter quick punches with a weapon, it is necessary, since lowering the hips and legs results in a drag effect attached to the head position. This exercise will help to make good use of the core muscles of the back and doubles as a difficult blow, as you need to kick more to advance yourself.
One-handed drill - we just use only one shoulder when carrying out a strike, the other can be placed along the body or stretched out in front, as the fighter in this place focuses on deltoids, armor and traps, since we will not focus on the technical aspect of this training, your punch will increase to propel you.
Hypoxic - without oxygen! The established distance is swimming when a certain amount of breaths are allowed to the swimmer, for example, lateral freedom can be given:
4 x 100 F / C 10, 8, 6, 4, 2
Swim 4, 100 (meters) breathe every 10 beats on the first 100 8 on the second and so on.
Now we have reviewed the basics that allow you to look at swimming sets that can improve your cardio, strength, speed, flexibility. The sets have been simplified with respect to the terminology used, for example, as a fighter, we need to know how to swim in an OBLAT! Levels.
Session 1:
1800 m distance
Warming up
200 m frontal bypass
Set 1
4 x 100 m frontal sprint, 1 min. Every 100
10 x 50 sprint front crawl 30 m. The remaining fifty
Set 2
20x 25 frontal sprints 15 seconds each sprint
Cool down
200 m own choice
Session 2:
Distance 2,800
Warming up
200 m frontal bypass
200 mm chest stroke
Set 1
1000 m (continuous) frontal bypass hypoxic @ first 500 on the screen 10,8,6,4,2 change every 100
Second 500 odd 11,9,7,5,3 change every 100
Set 2
1200 front sliders
@ 200 pull 200 fists
200 water polo 200 hand oars
400 changing one hand every fifty
(Fifty right, and then fifty remaining repeats to 400)
Warm
200 own choice
Session 3:
Distance
Warming up
T10 swim ten minutes without stopping, counting your length.
Set 1
2x50 fc 20secs rest every fifty
2x100 FC 30 sec. Every 100
2x 200 FC 1 minute every 200
1x 400 FC 2 min. After 400
Install 2:
Repeat above, starting at 400.
Warming
200 m own choice
If you cannot complete a full floating session, select one part of it and complete the next second part, you can split the session into fragments while you complete them.
This topic is extensive and varied and endless in the various types of exercises and swimming sets that can be done, some coaches and fighters may fear this form or type of training, you only need to look at the swimmers and see how they are conditioned, remember that it is to swim, we use it as a tool to enlarge us as a whole as a fighter.
Brian Fernie MMA-CSCC
