Thread: Power without Mass

There are many strength programs out there. Westside is a great strength program, but I am sure P can point you in the right direction. Its tough to just throw a progam out there from someone like me because I have never tried to just get stronger without putting on any real size.

Are you doing 'sprints' or long distance swimming? There's no need for strength/power if you're doing long distance swimming really.

For sprints, start with the basics. Read the stickies here and in the diet section. After ~2 months of weighttraining you could move up to strength work and after that power/explosive work. Build it up progressively. Hyperthrophy is all in the diet, so no need to worry about that in your program if you don't want it. However, more mass is more strength is more power. The more mass the better for sprints, just don't focus on hyperthrophy. Focus on strength.

Originally Posted by Witchblade

Are you doing 'sprints' or long distance swimming? There's no need for strength/power if you're doing long distance swimming really.

Hyperthrophy is all in the diet, so no need to worry about that in your program if

Both sprints & distance. I race 50's to 200's. The 50's are pure anaerobic, but the 200's are a balance of lactate threshold and endurance.

What is Hyperthrophy?

Hyperthrophy is muscle growth.

My advice is to read the stickies here and in the diet section. Start with a fullbody routine as laid out in the stickies and focus on proper form. Start with 3x15 and focus on the compound movements. When you get your form down, you can increase the weights gradually. Once you're familiar with weighttraining and you're well conditioned you should start the strength training. After that work up to power and explosive movements.

And eat like a horse man. With that amount of cardio you could basically eat without limit (still clean food though!)

Originally Posted by Witchblade

Are you doing 'sprints' or long distance swimming? There's no need for strength/power if you're doing long distance swimming really.

there is still going to be a sprint at the end of the race. You still need to prepare your anaerobic system. We are always using a combination of energy systems. Strength training can benefit endurance athletes.

Originally Posted by Witchblade

Are you doing 'sprints' or long distance swimming? There's no need for strength/power if you're doing long distance swimming really.

So theres no need for leg strength/power in a long distance cyclist?

Wrong.

As you get stronger and more powerful, it becomes easier to perform each stroke and propel yourself through the water at the same speed. This makes you more economical and therefore able to swim harder for longer - increasing race pace and finish sprints while decreasing race time.