How Often Should Swimmers Lift Weights?

/ Train Daly/
How Often Should Swimmers Lift Weights?

Incorporating resistance training into a swimmer’s program can significantly enhance performance and reduce injury risk. Most swimmers benefit from 2-3 weightlifting sessions weekly, lasting 30-60 minutes, especially in the off and pre-season. These sessions should focus on compound movements like deadlifts, squats, and swim-specific exercises to build strength and power. But how often should you lift weights, and what exercises are best?

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Machines vs. Free Weights: What’s Better for Swimmers?

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Machines vs. Free Weights: What’s Better for Swimmers?

Machines or free weights—which should you choose? While machines may attract gym members, they often limit range of motion and isolate muscles, leading to less effective and functional training. Free weights, on the other hand, allow for natural, multi-joint movements that mimic real-life activities. Exercises like squats or kettlebell swings are far more beneficial for building strength and improving cardiovascular fitness. As gym culture shifts, expect to see more open spaces filled with free weights and functional equipment. Ready to make the switch? Read on to discover why free weights should be your go-to for effective, functional workouts!

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5 Reasons Every Swimmer Should Lift Weights

/ Train Daly/
5 Reasons Every Swimmer Should Lift Weights

Strength training isn’t just for bodybuilders; it’s essential for swimmers too. Discover the 5 key reasons every swimmer should lift weights, from injury prevention and improved mobility to enhanced endurance, efficiency, and speed. Learn how incorporating weightlifting can make your strokes more efficient and powerful, balancing your body for peak performance in the water. Plus, find out whether it’s better to swim before or after lifting weights. See how strength training can transform your swimming abilities.

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Best Home Exercise Equipment - Starter Pack

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Best Home Exercise Equipment - Starter Pack

Whether you’re a coach, a client, or workout enthusiast, for many of us, the gyms are closed, and we’re stuck at home. Limited space and equipment access may leave you wondering how you can continue to stay in shape in a challenging and productive way that’s aligned with your goals. Keep reading for my 5 favorite home training products, and ways you can modify the same exercises you typically do in the gym, at home or outside, with a coach, or on your own.

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The Gym in Your Hand: Kettlebell Training Made Simple

/ Train Daly/
The Gym in Your Hand: Kettlebell Training Made Simple

Kettlebells are the ultimate gym in your hand, offering efficient and versatile workouts for athletes. This guide explores the benefits of kettlebell training, from mobility and strength to power development. Learn how to design effective full-body routines and why kettlebells are essential for swimmers and triathletes aiming to boost performance. Read the full article.

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Improve Your Swimming on Land with the Vasa Trainer

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Improve Your Swimming on Land with the Vasa Trainer

With pools and open-water options still limited, now is the perfect time to focus on dryland swim training. The Vasa Trainer has been a key tool in my swim training and that of my clients for years. This swim-specific strength equipment allows swimmers to develop technique, strength, and endurance outside of the water. Perfect for isolating upper body movements and swim drills, it’s ideal for athletes at any level. Ready to level up your swim training at home? Check out my Vasa Trainer workouts and use code “DALY5” for 5% off your own trainer. Read on for more details!

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TRX Training at Home

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TRX Training at Home

The TRX Suspension Trainer is a versatile tool perfect for home workouts, offering scalable, full-body exercises to build strength, balance, and mobility. TRX training adapts to your needs, using body weight and gravity for progressive overload. From warm-ups to core stability and upper or lower body strength, TRX exercises enhance performance and prevent injuries. Learn how Coach Dan Daly integrates TRX into training programs designed to empower athletes with personalized coaching and innovative solutions. Read more!

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The Best Exercise You Are Not Doing - Dead Lifting

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The Best Exercise You Are Not Doing - Dead Lifting

The deadlift is one of the most effective exercises you can do. It engages multiple muscle groups, including the hamstrings, glutes, core, traps, and shoulders, making it a powerhouse for both strength building and fat loss. The significant muscle activation not only burns calories during the workout but also elevates your metabolism during recovery. Deadlifting can also increase blood testosterone levels, helping to develop lean muscle. On top of all that, it’s a highly functional movement, reinforcing proper form for lifting in everyday life. Ready to add this essential lift to your routine?

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