Hi, I am John and nice meeting all of you!
I recently have developed the following upper body workout routine (to aid swimming), and since I don't have much knowledge in weight training I would like to ask for everyone's opinion on it. If possible, please tell me whether I am overdoing certain sets or if I should include additional sets to balance the workout.
In no particular order:
Composite Row (?) - 3 sets x 10 at 100 lbs
Lat Pulldown - 3 sets x 10 at 100 lbs
Push-ups - 5 sets x 20
Lever tricep extentions - 3 sets x 12 at 80 lbs
Dips - 3 set x 10 at (155 lbs [bodyweight] - 75 lbs = 80 lbs)
Chin-ups - 3 sets x 10 at (155 lbs [bodyweight] - 75 lbs = 80 lbs)
I forbid myself from doing pec-fly, bench press or anything like that because I heard it damages the rotatory tissue in the shoulder (which will hinder performance in front crawl). Do you think more pushups and dips will cut it? I also don't want to do bicep curls... because few days ago after I finish the 3 sets my hand can't touch my shoulder! My biceps are not particular strong either, doing about 60 lbs in comparsion to the 80 lbs my triceps are doing. I don't know why the size increases so sudden, but I am glad they return to normal size the next morning.
Anyway, thanks everyone for reading and any comments are welcome!
1) If your shoulders are healthy to begin with and you perform bench presses with proper form, there will be no damage.
I am not an athletic coach, but I read on the subject and one thing I recall reading is that freestyle swimmers tend to have do a lot of intenal rotation for their sport so usually there is a muscle imbalance as a result. For this reason you may need to limit internal rotation exercises (such as bench press) until you address the imbalance.
I do not feel confident going into any more depth on the subject. But do keep what I said above in mind.
2) I STRONGLY urge you to perform lower body workouts in addition to upper body workouts. Better yet perform full body workouts. You must train your lower body for the following reasons:
a. I don't know a lot about swimming, but I know for sure that there is a lot of leg work involved from the very begining (pusing off a platform) and while in the pool swiming, and when changing direction.
b. Even if there were no lower body work involved, your upper body would develop better if you developed your lower body at the same time.