Does Low-Volume, High-Velocity Dry-Land Strength Training Improve Sprint Swimming, Limb Power, and Start Performance in Competitive Adolescent Swimmers? A Randomized Controlled Trial
Abstract
This study examined an 8-week in-season low-volume, high-velocity dry-land strength and plyometric program on sprint swimming and associated fitness in competitive swimmers. In a randomized controlled pre–post design, 48 swimmers aged 13–18 years were assigned to an experimental group (EG; n = 24), performing dry-land strength training twice weekly alongside swim training, or a control group (CG; n = 24) continuing swim training only. The program comprised upper- and lower-body exercises at 40–65% one-repetition maximum with maximal concentric velocity. Outcomes—50-m freestyle time, countermovement jump (CMJ) height, pull-up repetitions, medicine ball chest throw distance, and 15-m start time—were assessed pre- and post-intervention. A 2 × 2 mixed-model ANOVA revealed significant Group × Time interactions for all variables (all p ≤ .002). The EG improved significantly in 50-m freestyle time (Δ = −3.95%, g = 0.45), CMJ height (Δ = +13.18%, g = 0.76), pull-up repetitions (Δ = +77.59%, g = 1.18), medicine ball throw (Δ = +9.68%, g = 0.81), and 15-m start time (Δ = −4.21%, g = 0.63), whereas the CG showed no significant change (all p > .05). Within the EG, changes in CMJ (r = −.61), pull-ups (r = −.58), medicine ball throw (r = −.44), and 15-m start (r = .67) were significantly associated with changes in 50-m time (all p < .05). Twice-weekly low-volume, high-velocity dry-land training is associated with improved sprint swimming, explosive power, and start efficiency in adolescent swimmers. Because neuromuscular function and stroke mechanics were not measured, mechanisms remain unconfirmed.
Keywords: Adolescent Swimmers, Countermovement Jump, Resistance Training, Sprint Swimming, Swim Start.
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DOI: https://doi.org/10.53016/jerp.v7i1.336
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