The Progress Theory Strength & Conditioning for Swimming Performance - Andy Elkins
Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have the English Institute of Sport S&C coach for the GB swimming team, Andy Elkins.
In sports such as running and rowing, you’re always pushing away from something, such as the ground or the rowing machine in those examples, and therefore the movement patterns are quite similar. Swimming, however, is completely different as you’re suspended in water and you’re kicking and pulling to move through the water. So how do you physically prepare for this? What training can you do? In this episode, Andy and I discuss the importance of hitting the right positions of your stroke before loading through those positions, the land-based determinants of swimming performance, and tips on what S&C training you can do to improve your swimming.
But before we get to the show I want to thank our sponsors, who the show would not be possible without.
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Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.
First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.
And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.
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By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle.
I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.
In this episode, we discuss:
- 1:06 - Introduction and GB swimming and the Tokyo Olympics
- 04:59 - Andy’s role at the EIS and his S&C career
- 12:00 - A typical day/week for an elite swimming athlete
- 14:20 - weekly swimming volume of a GB swimmer
- 17:50 - Key performances indicators for swimming performance
- 20:26 - Auto-regulating S&C sessions throughout the week
- 23:00 - general vs localised fatigue
- 26:11 - Gym exercises and transfer to training
- 31:39 - Local muscle tissue conditioning sessions
- 35:53 - Research in land-based metrics for swimming
- 47:00 - Shoulder screening
- 50:35 - Contact details
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