Vol. 7, Issue 1, Part B (2025)

This study investigates the impact of a proposed training program incorporating both weight training and plyometric exercises on the muscular strength of the arms and legs in freestyle swimmers from premier league clubs. Muscular strength plays a critical role in swimming performance, particularly in executing powerful strokes, efficient kicks, and maintaining endurance throughout competitions.
The study employed an experimental methodology with two experimental groups, each consisting of 14 swimmers. One group followed a structured weight training program using free weights and machines, while the other engaged in a plyometric training program focusing on explosive strength. The research sample was drawn from Al-Adhamiya, Al-Kadhimiya, and Al-Jaish clubs, with training sessions conducted at Al-Shaab Swimming Pool over a specified period.
Pre-test and post-test assessments measured various aspects of muscular strength, including vertical and long jump tests (Leg strength), a medicine ball throw test (Arm strength), and specialized skill-based swimming tests. The results indicated significant improvements in muscular strength for both training groups. Weight training proved effective in increasing overall muscle endurance and strength, particularly for prolonged performance, while plyometric exercises enhanced explosive power, crucial for race starts, turns, and quick movements in the water.
The findings suggest that an integrated training approach, combining both weight and plyometric training, can optimize performance outcomes in freestyle swimming. Future research should explore the long-term effects of these training methodologies on additional aspects of swimming performance, including stamina and technique.