Strength Training Tips

Q. Season’s greetings from Sweden! I’m a Swedish trainee who has been visiting your great web-site and read your articles.

I was previously working out with weights for about 20 years and was mainly interested in bodybuilding. Now I have shifted my focus more towards functional strength and starting to do more bodyweight exercises in conjunction with swimming twice a week (1500 m).

I’m trying to lose 5-10 kg around my waist. Together with my swimming I would like to some strength and functional training. I hope you will be able to give me some training ideas. Thank you in advance for your help!

A. Start off with a 3 week break in program consisting of bodyweight exercises. The exercises should consist of compound exercises that work more than one muscle group at a time; i.e push ups, squats, chin ups etc. Keep the reps high (12-15) to prepare your tendons and ligaments for the stresses ahead, use a rest period of 60 seconds and use a 2.0.2 tempo (lifting speed).
After your 3 week break in program has finished incorporate these guidelines into your training program.

Always train with your bodyweight first, (i.e. push up’s, bodyweight squats) before adding any type of external weight. You’re much better off learning how to control, stabilize and then move your own body before lifting external weights.

Always use free weights, machine weights are out of date (cable weights are the exception as they are not on a fixed axis). Why use a machine that replicates exercises you perform with free weights? Use the real thing!

Train movement patterns, not body parts. These are movements that you perform in everyday life. Bend Lunge Squat Push (horizontal/vertical) Pull (horizontal/vertical) Twist
Train on your feet, primarily life takes place standing, your training should mirror real world activities.

As far as your cardio goes if you're swimming 1500 meters per session your more than likely performing steady state cardio, as far as fat loss goes this is not the best option.

Interval training is number 1 for fat loss, If you prefer swimming for your cardio perform sprints in the pool, you can also use a kick board to do this.

Start off with a 3-1 work to rest ratio; i.e 1 min sprint and 3 min's rest and increase the number of sprints or decrease the rest period as you progress.