{"id":618874,"date":"2025-08-05T07:40:05","date_gmt":"2025-08-05T14:40:05","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=618874"},"modified":"2025-08-05T14:40:27","modified_gmt":"2025-08-05T21:40:27","slug":"should-college-swimming-recruits-be-weightlifting","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/should-college-swimming-recruits-be-weightlifting\/","title":{"rendered":"Should College Swimming Recruits Be Weightlifting?"},"content":{"rendered":"

Should College Swimming Recruits Be Weightlifting?<\/strong><\/p>\n

\u201cColleges don\u2019t want their swimmers to lift before college.\u201d It\u2019s a statement I\u2019ve heard whispered on countless pool decks, murmured through many a swim meet stands, and mumbled during the swim practice carpool.\u00a0<\/span><\/p>\n

A belief has long spread across age-group swimming that weightlifting experience before college could drive away recruiters. Its perceived impact on growth, and the potential \u201creaching of one\u2019s ceiling,\u201d can scare swimmers away from it altogether. But do college coaches truly discriminate against swimmers with weightlifting experience? Or is lifting a potential tool for college?<\/span><\/p>\n

Weight Training is Positive – If Done Correctly<\/strong><\/p>\n

Among coaches who weighed in for this article, there was a consensus that lifting before entering college can be beneficial. Many indicated that the training can make the adjustment to college easier.\u00a0<\/span><\/p>\n

\u201cIf you know what you\u2019re doing when you walk into (a college weight room), and your body doesn\u2019t have to adjust much, that\u2019s something that can lead to a better freshman, sophomore season,\u201d said Peter Verhoef<\/strong>, the coach of the highly regarded high school swim program at The Bolles School. \u201cWorking on helping your body adapt to the next step is important.\u201d<\/span><\/p>\n

Many variables affect incoming freshmen, from schoolwork to being away from home for the first time. Having one less thing to acclimate to could be helpful toward success.\u00a0<\/span>With that acclimation, though, must come a focus on safety, according to coaches. The dangers of injury when lifting without proper care could easily jeopardize a swimmer\u2019s future.<\/span><\/p>\n

\u201cA background in weight training is only good under the guidance and supervision of a trained coach,\u201d said Gregg Parini<\/strong>, the head coach at Division III power Denison University. \u201cWe\u2019ve been lifting weights (at that age) since the \u201860s and \u201870s, but under proper supervision and with people who could educate us.\u201d<\/span><\/p>\n

This \u201csupervision,\u201d however, can be hard to come by. Not every high school or club program has access to a proper weight room, or a licensed trainer. For these swimmers, it would be advisable to wait until they can receive proper guidance to begin weight training. However, there are a plethora of other land options that can aid them in the pool.\u00a0<\/span><\/p>\n

\u201cBody-weight exercises can be great,\u201d said Parini. \u201cPullups, pushups, and dips are all ways to build strength.\u201d<\/span><\/p>\n

Coach Tim Flannery<\/strong> of Division II Kutztown University stressed his team\u2019s usage of medicine balls as equally effective to his athletes’ work in the gym. \u201cThere\u2019s so many movements that you can do that work the core and the shoulders (with the medicine ball),\u201d he said. \u201cIt\u2019s a great start to using the major muscles.\u201d<\/span><\/p>\n

Setting the Weight Room Standard<\/strong><\/p>\n

Swimming is one of the most unique sports in the amount of time that is spent competing. Swimmers compete at full intensity and effort for minutes at a time, with no break or stoppage. This requires a different kind of training than other sports, such as football, where the focus is more on an incredibly powerful and intense few seconds, and then a break.\u00a0<\/span><\/p>\n

\u201cThe most important thing to me is to be lifting in a way that\u2019s not contradictory to what you\u2019re doing in the pool,\u201d Parini said. The focus, said the coach, should be on movements that apply directly to motions that occur in the pool, rather than just designed to build general strength.\u00a0<\/span><\/p>\n

As the coaches pointed out, however, social media has become a growing thorn in their side. Athletes are constantly exposed to \u201cinfluencer\u201d workouts, which may not be productive toward their success.\u00a0<\/span><\/p>\n

\u201cThere\u2019s value in (social media),\u201d said Verhoef. \u201cBut the goal has to be setting an environment where we\u2019re practicing doing things the right way, as far as movements based in swimming.\u201d He compared the process to that of a swim practice. \u201cIt\u2019s the same as doing 6x100s freestyle, as your coach suggests. You\u2019re entering the weight room with a proven plan and executing.\u201d<\/span><\/p>\n

Weightlifting for Swimming Isn\u2019t One Size Fits All<\/strong><\/p>\n

So what types of movements are most effective in the weight room? According to longtime coach Matt Kredich<\/strong> from the University of Tennessee, this can vary.\u00a0<\/span>Kredich described \u201cbody composition and mobility,\u201d based on the types of races athletes were swimming, as a key to structuring personalized workouts. Kredich used the lower body of distance swimmers and sprint swimmers as an example.\u00a0<\/span><\/p>\n

\"Weights

Photo Courtesy: John Lohn<\/p><\/div>\n

\u201cThe more weight you have in your legs, the harder it is to stay up,\u201d he said. \u201cThis is something that might not affect a sprinter, but might impact training stress for a miler, given that they have to train to compete for fifteen minutes.\u201d\u00a0<\/span><\/p>\n

This philosophy, Kredich says, has led to a different training regimen for distance swimmers than sprint swimmers.\u00a0<\/span><\/p>\n

\u201cOur longer-distance swimmers are likely to do a higher proportion of circuit training,\u201d he said. Generally, circuit training is a high-rep, lower-weight group of exercises, all completed in succession rather than individually. \u201cIt creates stress on the body more applicable to what they\u2019re going to face in a race, or during training,” Kredich said.<\/span><\/p>\n

Meanwhile, world-record holder Jordan Crooks faced a different program, due to his body type. \u201cWhen he lifted heavy, he put on a lot of muscle, which wasn\u2019t helping his 100s or his 200,\u201d explained Kredich. \u201cSo the goal of his training was to develop explosiveness, but not mass.\u201d<\/span><\/p>\n

The individualism of these programs was important to the swimmers’ growth, a theme emphasized by the coaches.<\/p>\n

“The knowledgeable coach will always modify training, to provide swimmers with a program that works for them,” said Parini.<\/p>\n

Does Weightlifting Affect Room for Growth?<\/strong><\/p>\n

One of the longstanding myths surrounding weightlifting suggests that lifting weights can stunt physical growth. This way of thinking, however, appears to be outdated.\u00a0<\/span>A 2009 peer-reviewed study for the journal Sports Health <\/span><\/a>outlines that strength training \u201ccan successfully improve strength and overall health\u201d in youth. Any physical effects, per the study, is generally caused by \u201cimproper technique,\u201d not the exercises themselves.\u00a0<\/span><\/p>\n

It\u2019s a reason why Verhoef\u2019s strength program at the Bolles School puts a heavy emphasis on learning the movements of weightlifting. \u201cA lot of our workouts early are teaching the kids how to do the workout,\u201d he said, emphasizing that body-weight versions of the motions are used to help the kids learn.\u00a0<\/span><\/p>\n

As many of the Coaches pointed out, weightlifting can actually be an effective measure to prevent injury.\u00a0<\/span><\/p>\n

\u201cIt\u2019s not just about building strength,\u201d said Verhoef. \u201cWe can build mobility, coordination, and stability (through lifting).\u201d<\/span><\/p>\n

These are all aspects that create \u201cbetter athletes\u201d in the water, a key advantage according to Kredich.\u00a0<\/span><\/p>\n

\u201cWe want (our athletes) durable, mobile, and resilient,\u201d he said.<\/span><\/p>\n

Weightlifting is Beneficial, But Not Essential<\/strong><\/h3>\n

Weightlifting before college has its benefits, preparing swimmers for college and making them more durable. However, the coaches emphasized that a lack of experience with the training was not a knock on any recruit.\u00a0<\/span><\/p>\n

\u201cIt just means the learning curve (in the weight room) may be a little bit different and a little bit longer,\u201d Parini said. \u201cBut coaches and people working with the athlete will make sure nothing is getting in the way of development in the weight room.\u201d<\/span><\/p>\n

Kredich agreed, once again citing the need to be lifting correctly to reap benefits.\u00a0<\/span><\/p>\n

\u201cIt\u2019s not a good or a bad thing if you don\u2019t have experience, as you really need to be able to do it thoughtfully,\u201d he said. \u201cSo whenever you can add that element, it\u2019ll help your performance.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Should College Swimming Recruits Be Weightlifting? \u201cColleges don\u2019t want their swimmers to lift before college.\u201d It\u2019s a statement I\u2019ve heard whispered on countless pool decks, murmured through many a swim<\/p>\n","protected":false},"author":146625,"featured_media":516269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,6,122607],"tags":[26505,26508,5743],"class_list":["post-618874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-college","category-swim-life","tag-exercise","tag-weight-training","tag-weightlifting"],"jetpack_publicize_connections":[],"yoast_head":"\r\nShould College 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