Training Secrets of an Olympic Swimmer

小臭贝

Building strength, perfecting body mechanics and technique.

It doesn’t matter how much you train in a day, if you don’t perfect your body mechanics, it won’t make much of a difference to the finish line.

For Olympic swimmer Ryan Lochte, spending more time on stroke mechanics is more important than the 3 to 5 miles twice a day that he puts into his training.

The trick is to slow things down and focus on what your body is doing. Keeping straight in the water is essential, especially off the wall. Being streamlined for at least 15 meters off each flip turn, Lochte is able to transition into the stroke with increased momentum and this is key.

“The only way to really work on technique is to swim very slowly and really think about every little thing that you’re doing. How your body is positioned, what your hips are doing, the positioning of your shoulders and hands and feet.”

Body position is also crucial. Lochte recommends using a pull buoy between the legs and concentrate on keeping your stomach above the water during backstroke. Work with the water not against it.

Kicking is Key

Kicking drills are also important to develop strength and body position. The amount of kicking that most elite swimmers do in practice has gone up at least 20 percent in the past few years. Kicking drills will help you build stamina and strength, and improve performance so that you get the most out of your stroke.

That old staple, the kickboard is every swimmer’s best friend. In order to build stamina and prevent exhaustion, a swimmer must have strong legs and the kickboard is the ideal fitness tool. It helps with stability because your arms are still and allows you to focus on your legs.

In addition to his practice in the water, Lochte recognizes the benefits of weight training and the strength it adds to his overall performance. He spends three times a week in the gym and focuses on building core strength.

Core Strength

Every sport benefits from building core strength. This is especially true of an elite swimmer who relies on the agility of their torso to keep them balanced and streamlined in the water.

Lochte’s core exercises take up to 45 minutes of his workout, but 20 minutes for a recreational swimmer is enough to add power to your performance.

To warm up, Lochte likes to use a medicine ball, then it’s multiple sets of push-ups, followed by 500 abdominal crunches.

Nutrition

No training diet is complete without proper high performance nutrition. For athletes getting enough calories and protein is often a problem. During the peak of his competition, Michael Phelps consumed 12,000 calories a day. Supplementing your diet with protein powders and supplements is the best way to make sure your body gets the proper nutrients it needs. Whey protein isolate and creatine are fast-absorbing and easy to digest and provide concentrated protein formulas that help to increase muscle size and strength.

Training Secrets of an Olympic Swimmer
奥运泳手训练奥秘

BY Natalie Secretan
作者：纳塔利.斯克理坦

Building strength, perfecting body mechanics and technique.
锻炼力量，完美的身体协调性和技巧

It doesn’t matter how much you train in a day, if you don’t perfect your body mechanics, it won’t make much of a

difference to the finish line.
无论你一天练多少次，如果你不完善身体协调性的话，那你就算一天练到黑也没多大的提高的。

For Olympic swimmer Ryan Lochte, spending more time on stroke mechanics is more important than the 3 to 5 miles twice a day

that he puts into his training.
对奥运游泳选手赖安.罗特而言。花更多的时间在划水的协调性训练上比每天游两次三到五英里的训练更重要。

The trick is to slow things down and focus on what your body is doing. Keeping straight in the water is essential, especially

off the wall. Being streamlined for at least 15 meters off each flip turn, Lochte is able to transition into the stroke with

increased momentum and this is key.
其中的秘诀就是要游得慢一些，注意你身体的动作。在水中必须保持伸直，特别是游离池壁时更应如此。每次水下翻滚转身后都应最少保持15

米流线型游进。罗特可以借此增强划水的冲力，这就是关键所在。

“The only way to really work on technique is to swim very slowly and really think about every little thing that you’re

doing. How your body is positioned, what your hips are doing, the positioning of your shoulders and hands and feet.”
“提高技巧的唯一实际在效的途径就是你要游得非常慢，你要考虑到你所做的第一个细节。包括你采用什么样的姿势，你的臀部、肩膀和手足

的动作。”

Body position is also crucial. Lochte recommends using a pull buoy between the legs and concentrate on keeping your stomach

above the water during backstroke. Work with the water not against it.
身体姿势很重要。罗特建议当你仰泳时两腿间夹个浮板，把注意力集中在保持你的腹部处于水面之上。与水相容而非与水对抗。


Kicking is Key
踢水是关键

Kicking drills are also important to develop strength and body position. The amount of kicking that most elite swimmers do in

practice has gone up at least 20 percent in the past few years. Kicking drills will help you build stamina and strength, and

improve performance so that you get the most out of your stroke.
踢水游进训练对锻炼力量和身体姿势同样重要。精英运动员在过去的几年中至少花20%的时间在踢水训练上。踢水游进训练能帮助你锻炼耐力和

力量，改善你的表现，因此你会在划水的质量上受益匪浅。

That old staple, the kickboard is every swimmer’s best friend. In order to build stamina and prevent exhaustion, a swimmer

must have strong legs and the kickboard is the ideal fitness tool. It helps with stability because your arms are still and

allows you to focus on your legs.
那个旧玩意踢水板是游泳者最好的朋友。为了锻炼耐力和避免疲劳，泳者必须有强壮的双腿还有踢水板是绝配。它能提高稳定性，因为你的手

臂已经固定住了，那么你就可以把精力放在腿上了。

In addition to his practice in the water, Lochte recognizes the benefits of weight training and the strength it adds to his

overall performance. He spends three times a week in the gym and focuses on building core strength.
除了在水中锻炼之处，罗特还意识到举重训练的好处，力量的提升能有效改善其总体表现。他一周做三次健身，注重锻炼核心力量。

Core Strength
核心力量

Every sport benefits from building core strength. This is especially true of an elite swimmer who relies on the agility of

their torso to keep them balanced and streamlined in the water.
每位运动员都得益于锻炼核心力量。这对靠躯干的敏捷度来保持他们在水中的平衡和流线型的精英运动员来说犹为正确。

Lochte’s core exercises take up to 45 minutes of his workout, but 20 minutes for a recreational swimmer is enough to add

power to your performance.

罗特在每处训练中都用45分钟做核心力量训练，但对于业余游泳爱好者来说20分钟的锻炼足已让你改善表现。

To warm up, Lochte likes to use a medicine ball, then it’s multiple sets of push-ups, followed by 500 abdominal crunches.
对于热身运动，罗特喜用健身实心球，完成多组的仰推之后接500个两头起的锻炼运动。

Nutrition
营养

No training diet is complete without proper high performance nutrition. For athletes getting enough calories and protein is

often a problem. During the peak of his competition, Michael Phelps consumed 12,000 calories a day. Supplementing your diet

with protein powders and supplements is the best way to make sure your body gets the proper nutrients it needs. Whey protein

isolate and creatine are fast-absorbing and easy to digest and provide concentrated protein formulas that help to increase

muscle size and strength.
没有一款训练餐是没有高营养的食物的。对于运动员而言，一个经常性的问题就是要摄入足量的热量和蛋白质。在比赛时期的巅峰时，菲比斯

每天消耗12000卡的热量。以蛋白粉作为餐食的补充，补充物是保证你身体能得到所需的营养的最佳方法。因为蛋白质离析后肌氨酸能较易被消

化后被快速吸收，所以补充食品蛋白质密集的配方有助于增加肌肉的块头和力量。