Summer is the perfect time for outdoor activities, and engaging in sports is a fantastic way to stay fit and have fun. While we often associate summer sports with cardiovascular health, integrating resistance training can significantly enhance performance and reduce the risk of injuries. Let’s explore how resistance training can enhance three unexpected summer sports; swimming, tennis, and golf.
Swimming: More Than Just Strokes
Swimming is primarily a cardiovascular activity, resistance training can complement your aquatic workouts by:
- Boosting Power: Building strength in your upper body, legs, and core can improve your propulsion and speed in the water.
- Enhancing Endurance: Stronger muscles can help you maintain a higher pace for longer, reducing fatigue.
- Preventing Injuries: Resistance training can help strengthen the muscles surrounding your shoulders and hips, reducing the risk of overuse injuries.
Inspiration: Caeleb Dressel, Olympic gold medallist in swimming, incorporates resistance training into his routine to enhance his power and endurance in the water.
Recommended exercises:
- Bench press: Targets the chest, shoulders, and triceps.
- Rows: Works the back, biceps, and core.
- Squats: Strengthens the legs, glutes, and core.
- Lunges: Targets the quadriceps, hamstrings, and glutes.
Tennis: Beyond the Baseline
Tennis is a sport that demands a combination of power, agility, and endurance. Resistance training can help you excel in these areas:
- Improving Power: Building strength in your upper body, legs, and core can increase the power behind your shots.
- Enhancing Agility: Strong muscles can improve your quickness on the court, allowing you to react more quickly to opponents’ shots.
- Reducing Injuries: Resistance training can help prevent injuries to your shoulders, elbows, and knees.
Example: Iga Swiatek, the current world number one in women’s tennis, has often emphasised the importance of weight training in her training regimen to improve her power, agility, and overall athletic performance.
Recommended exercises:
- Overhead press: Targets the shoulders, triceps, and upper back.
- Dumbbell curls: Strengthens the biceps.
- Lateral raises: Works the shoulders.
- Plyometric jumps: Improves agility and power.
Golf: More Than Just a Swing
Golf may seem like a gentle sport, but it requires significant rotational strength, power, and flexibility. Resistance training can help you improve your golf game by:
- Increasing Power: Building strength in your upper body, legs, and core can increase the power behind your swing.
- Improving Accuracy: Stronger muscles can help you maintain a consistent swing and improve your accuracy.
- Reducing Injuries: Resistance training can help prevent injuries to your back, shoulders, and elbows.
Example: Jon Rahm, major champion golf player, has incorporated resistance training into his routine to improve his power, accuracy, and overall performance.
Recommended exercises:
- Pull-ups: Works the back, biceps, and forearms.
- Push-ups: Targets the chest, shoulders, and triceps.
- Rotational exercises: Improve core strength and rotational power.
- Flexibility exercises: Maintain flexibility in your shoulders, hips, and back.
Tips for Incorporating Resistance Training into Your Summer Sports Routine:
- Please consult a professional: Before starting a new workout routine, it’s always a good idea to consult a fitness professional or healthcare provider.
- Listen to your body: Pay attention to your body’s signals and avoid over training.
- Incorporate variety: Mix up your workouts to prevent boredom and target different muscle groups.
- Focus on functional movements: Choose exercises that mimic the movements involved in your sport.
- Consider using bodyweight exercises: Bodyweight exercises can be a great way to build strength without requiring any equipment.
By incorporating resistance training into your summer sports routine, you can enhance your performance, reduce the risk of injuries, and enjoy a more fulfilling athletic experience. Remember as part of your Next Gen membership you have access to ongoing complimentary programming sessions with our expert Personal Trainers. This is your sign to book a session! Click here.