The ASCA Strength and Conditioning
Saturday, September 7, 1-5:30p.m.
Led by Coach Charlie Hoolihan
Participants in the World Clinic will be offered the 5-hour ASCA Swimming Strength and Conditioning Specialist (SSCS) live workshop, a hands-on experience consisting of strength, stability, and injury resilience exercises. The workshop helps provide a clear understanding of how these exercises relate to swimming performance and enable the transfer of training from gym to pool.
Module 1 – Swimming Strength: Core, Conduit, and Context – Creating a foundation for swimming strength in the gym
This section links the development of stability by emphasizing improving strength and stability in the trunk and torso region. or what the course calls the "platform."
The content consists of about 30 minutes of exercise science, muscle anatomy of the linked muscle systems, and 60 minutes of hands-on exercise instruction. Primary exercise equipment will be bodyweight movements, bands, and suspension trainers.
The exercise content is suitable for age group coaches and senior-level coaches and emphasizes the technical foundations, exercise cues, and development of an understanding of the transfer from the gym to the swimming pool.
Module 2 – Power through the platform: Adding strength equipment to programming
The second section builds on the knowledge gained from Module 1 and contains 30 min. additional exercise science plus 60 min. instruction on adding strength equipment effectively to a solid and stable platform to improve swimming efficiency.
Medicine ball and kettlebells are used and the content is suitable for age group coaches and senior-level coaches.
Module 3 – Increasing strength and power in swimming: Exercises for a strong program.
Thirty minutes of exercise science and 60 min. basic instruction in movement preparation exercises to develop proper technique for the primary athletic training lifts, squats, deadlifts, kettlebells, and upper body pushing and pulling exercises.
There is also a section on the introduction to the movement preparation for power exercises using medicine balls, kettlebells, and dumbbells
The workshop exercises develop an introductory foundation for age groupers and progressive strength and power development plan for more mature swimmers.
Charlie Hoolihan is ASCA's Swimming Strength and Conditioning Specialist Coordinator. He is a national presenter and author on fitness, strength, and conditioning topics and has an extensive swimming coach background.