SwimPower 3 program test for effectiveness on nine swimmers

Conducted at the Nassau County Aquatic Center, May and June 2008

Swimmers often use dryland exercises as an adjunct to their in-water training. Previous studies have determined that resistance training is beneficial as cross training to endurance exercise, but that non-specific resistance training has no effect on swim performance. These studies have led to the conclusion that swimmers, more so than other endurance athletes, must use sport-specific resistance exercises to see gains in swim performance. The SwimPower 3 program was developed to offer swimmers and triathletes specific resistance exercises to improve swim speed.

Objective: Our objective was to determine the effect of 8 weeks of technique and power training with resistance tubing as per instruction in the SwimPower 3 program on swimming speed performance.

Design:

Age group athletes (n = 9) performed a pre and post test consisting of 100 yard/meter timed swim and 500yard/meter timed swim.

Methods:

Athletes were instructed in proper use of resistance tubing by Steve Tarpinian, triathlon coach, as per SwimPower 3 program. All athletes were required to swim at least 1 hour, three times per week, and perform resistance tubing exercises as instructed before each swim practice.

Athletes were also instructed in basic shoulder stabilization exercises to be performed daily. No or very light (2 pounds or less) resistance is used for these stabilization exercises in conjunction with the program.

Athletes' form while performing the SwimPower 3 exercises was reviewed by Steve Tarpinian at least twice during the program. Athletes were progressed in number of repetions of exercises as the program went on, and were retested after eight weeks of the SwimPower 3 program.

Results:

Eight out of nine athletes improved their 100 yard meter swim after the SwimPower 3 program. Only one athlete did not improve, but increased his 100 time by 1 second. The range of change in 100 times was from + 0:01 second to -0:08 seconds. The average change in 100 time was an improvement of 2.8 seconds.

All nine athletes improved their 500 yard or meter timed swim after the SwimPower 3 program. The range of change in 500 times was from an improvement of 0:07 seconds to an improvement of 1:01 minute. The average improvement was 26.3 seconds.

Athletes who began the program with slower 100 and 500 swim times made greater improvements that athletes who began with faster swim times.

Conclusion:

Eight weeks of the specific SwimPower 3 exercises combined with three hour-long sessions of swimming produced an improvement in age-group triathletes' 100 and 500 meter or yard swim time trials. In this study, all athletes made improvements in swim times. An average improvement of 2.8 seconds over a 100 meter or yard time trial was observed, an average improvement of 26.3 seconds over a 500 meter or yard time trial was observed. From this information, we may conclude that athletes would further improve times over longer distances. Athletes who began the program with slower times made the greatest gains over eight weeks, while faster athletes also made gains. This indicates that while all swimmers can improve swim times by using the SwimPower 3 program, weaker swimmers have the most to gain.

Disclaimer: This objective test data is meant to show the typical results acheived by utilizing the SP 3 protocols. The number of participants used is too small for statistical significance, however we feel it gives a good indication of what the potential for improvement is when you combine technique and sport specific strength training together in the correct way. Don't take this study's word for it, try it yourself and find out what your potential is.