Why Resistance Training Is Important

Jake Shellenberger, head swimming and diving coach at Liberty University, knows a thing or two about resistance. Having authored the book Powers & Towers & Swimming: The Guide, he’s developed an impassioned advocacy for building strong swimmers through in-water resistance training equipment, such as the Power Tower.

Like strength training on land, resistance training in the pool offers similar physiological benefits. However, by allowing for swimmers to practice their strokes in the water–as close as they can get to the “real thing”–the Power Tower helps them to increase their strength in the cross-sectional area of specific muscle fibers used during a race.

Resistance Training and the Swimmer’s Body

Resistance training is a comprehensive workout that benefits the athlete in a number of ways that cannot be replicated with standard sprints and drills. As a strength and conditioning specialist, Shellenberger uses resistance training to maximize his students’ physical potential:

• Offers a good mixture of pure power and pure endurance
• Magnifies stroke inefficiencies
• Loads the athlete with a horizontal, straight-line resistance that must be overcome by a higher or more powerful drag force application by the swimmer
• Enhances ATP, anaerobic and aerobic energy systems

The Science of Resistance

Resistance training is more than just a tough workout. It’s a proven strategy that increases speed and power through its resulting neuromuscular effects, including the ability to recruit more motor units and muscle fibers for specific tasks. Power Towers essentially help accomplish three physiological goals:

• Induce specific hypertrophy in the prime movers used for the various strokes.
• Recruit more motor units and muscle fibers in any given stroke recruitment pattern.
• Increase, at heavy loads and maximal efforts, the rate of force development—i.e., train the brain and, in turn, the neuromuscular system to recruit said motor units and muscle fibers at a faster rate.

As you work on helping your swimmers become the strongest, smartest, and fastest athletes in the pool, consider the difference resistance training can make. Learn more about how to make the most of your practices by building resistance training, or explore the products we offer for all swimmers and pool types.