Posted by Katie Rozofsky
on 11/15/2003, 12:28 pm, in reply to "Help! Synchro Training Program"
68.105.173.55
Weight training programs can vary greatly from team to team. I don't know how much detail you needed, but I can give an overview of the muscles that should be strengthened for optimal performance. Abdominal and back muscles are crucial for core control in synchro. Gluteal muscles, upper hamstrings,and hip flexors are also important. The biceps, triceps, the latissimus dorsi, and muscles in the forearm that allow supernation are key muscles for sculling. Muscles surrounding the shoulder joint should be strengthened to prevent injury. Also, synchronized swimmers need strong legs for treading and boosting out of the water. Exercises such as squats and lunges are common to strengthen legs. You might want to search for links to Duke Zielinski's 1-2-3 Method as an additional reference. Hope that helps. --Katie Rozofsky, University of FL
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