Stretch Cord Conditioning
by Tony Jolly
Upper Body Stretch Cord Conditioning
Where
Stretch cords are very flexible in terms of where you can use them. I've found the simplest requirement for upper body conditioning it to have two fixing points on a wall, one about a foot from the ground, one at waist height. The easiest way to achieve this is to use an existing pillar or post that is firmly secured. Alternatively two hooks fixed to a solid wall at the appropriate height would be suitable. If you opt for hooks, make sure they are well anchored, also ensure the hooks are nearly closed so that the cords can't easily slip out from the hook. The hook also need to be strong enough not to ‘uncurl' over time. Not ensuring these three things could result in the cords becoming detached and flying across the room and hitting you, possibly with a hook attached, not worth the injury, so be careful.
A post or pillar has an additional advantage in that you can adjust the resistance by wrapping the cords multiple times around the pillar/post.
Resistance
The cords have an inbuilt resistance. Though the way you use them can create a great variability in the resistance you have to overcome. Unlike free weights where you can just add ½ a kilogram at a time, cords need to be more carefully measured in terms of resistance. The simple rule is the further away from the fixed point you stand the more resistance needs to be overcome. Personally I've found that marking the floor is the simplest way to measure improvement.
With the resistance it doesn't really matter where you start to a certain extent, what is important is that you can measure improvement over time.
So the simplest solution is a fixed pillar, with a clear run of up to 5 metres is ideal. Wrapping the cords around the pillar several times can reduce the required space, but does reduce the variability in resistance to some degree.
Measure resistance by how far away from the fix point the nearest stationary point of the body is, for example on the Lying Lats this is the top of the head, on the Scapula row, its the toes.
One other point, ideally you need a floor that you can lie upon, and is anti-slip.
Frequency
Once a week is enough to provide gains, and build some solid upper body resilience and strength, I find two sessions a week provides greater benefit. If you weren't doing much swimming or other upper body work, then 3 or 4 sessions a week would make a big difference, although ideally I'd recommend two sessions mixed in with some other form of upper body conditioning, swimming including all 4 strokes would be ideal.
Periodisation
When starting for the first time, just start with once a week for 3-4 weeks, and start easier than you think is required. Do the exercises so that you can comfortably do 2 sets of 20 repetitions.
After 3 weeks increase to 3 sets of 15 repetitions, and 2 sessions per week. After 6 weeks in total you should be looking to do 3 sets of 15 where you are reaching a point of failure on the third set. Once you have done 12 weeks in total you should look to go for a maximum strength sets for 2-3 months. Here reduce the repetitions to 8-10 per set, and increase the resistance so you are reaching a point of failure at the end of the third set.
Throughout race season go to one session per week. In heavy racing/training weeks go back to slightly lighter resistance and 3 sets of 15, in A race weeks, just do 2 sets of 15. In easier training weeks occasionally do the 3 sets of 8 at higher resistance.
If you aren't building for specific races or training for events, then sticking with the 3 sets of 15 every session will do no harm, and you should see gradual increase in ability over time.
Progression
Every 3-4 weeks look to increase the resistance slightly. Without continual progression improvement won't be made.
Recording progression
I find keeping a separate sheet for recording sessions, resistance, sets and repetitions helps. Its all too easy to forget what you did last time, and very easily one week of not doing a session turns into 3 or 4, and all the good work is lost. With cords measuring resistance is tricky. I find the best way is to mark the floor in some way and measure how far the nearest stationary part of the body is away from the fix point. 10-15 cms increments seem to be a valid incremental step.
The Exercises
Lying Lats
Start by lying on the floor, with head nearest the fix point, feet further away. Arms stretched above your head nearest the fix point, is the starting point.
Keeping the arms straight, pull them down in an arc until they touch the sides of your thighs, keeping your arms straight at all times. Slowly return the arms to the start position. You should feel the work done in you Lats. This could also be done with the cords fixed above the head, e.g. from a floor joist above??
Scapula Row
This is a great exercise for those sitting at a desk all day, and especially triathletes.
Start by standing facing the fix point, arms stretched out at shoulder level towards the fix point. Keep the arms in this position throughout, the exercise is solely to squeeze your scapula (shoulder blades) together, and downwards if possible. It's the opposite of hunching over.
External Shoulder Rotation
Stand facing almost towards the fix point, right foot nearer, and left foot placed at 45 degrees facing away from fix point, Right hand holding cord, placed on left hip. Left elbow touching right hip, it needs to stay touching hip throughout. The left hand starts nearest the fix point, and swings in an arc parallel to the floor, away from the fix point. Initially range of movement may inhibit how far you pull the arm away from fix point. You may have to experiment with how you hold the cord grip depending upon model of cords. Slowly return the left hand to the start position.
Repeat with the right hand.
Internal Shoulder Rotation
If you suffer from rounded shoulder (sit at a desk all day and do too much freestyle) then don't bother with this exercise. This is effectively the reverse of the external shoulder rotation. Start with left hand on left hip, Left hip further away from fix point than the right hip. Face perpendicular to the fix point. Right hand starts closest to the fix point, with right elbow touching right waist/hip, where it stays throughout. Pull right hand across the body in the arc parallel to the floor, so right hand comes close to left hand on left hip. Slowly return to the start. Repeat with other hand.
Shoulder Abduction
Start lying on the floor, feet closest to the fix point, arms by sides. Keeping shoulders flat on the floor, move arms in an arc, keeping them straight, and close to the floor, up to ‘shoulder height' so that your body forms a T-shape. Slowly return to the start point.
Shoulder Adduction
Reverse of shoulder abduction. Start lying on the floor in a T-shape, with head closest to fix point. Keeping shoulders and arms close to the floor, and arms straight throughout, pull down so that hands finish next to hips/upper thigh. Slowly return to start point.
Tricep extension
Stand facing the wall, knees slightly bent, bent slightly at the waist. Keep back straight. Elbows locked into sides throughout. Hands start nearer the wall, palms facing backwards. Move palms away from fix point, by only moving lower arm, until arms are straight. Slowly return hands to start position. This simulates the final propulsive section of the front crawl stroke.
Rowing
Start by sitting on the floor, feet closest to the fix point. Keep scapula pulled back and close together, like the end point in the scapula row. Stay strong through the core. Arms start outstretched towards the fix point, bend arms at the elbow , bringing hands to touch the chest. At the same time, the upper body pivots at the waist, away from the fix point, moving from 90 degrees from the floor towards 60 degrees. The whole action should mimic rowing without use of the legs. Slowly return to the starting point.
Bicep Curl
Start by lying on the floor, feet closest to the fix point. Took elbows in to waist, and keep them fixed there throughout. Initially hands are at the floor next to upper thigh. Bend arms at the elbow, so hand curls up towards shoulder. Effectively the opposite of the motion on the Triceps extension as you would expect.
Pectoral Fly
Start facing away from fix point, arms at just below shoulder height, straight out horizontally. Keeping arms nearly straight but not quite locked out, bring them round in an arc so they are straight in front of you, just below shoulder height. Slowly return to the start position in the same arc , trying to keep arms straight, but not quite locked out.
Double arm pull
I find this is the most important exercise for freestyle swimmers, and a good one to finish off with. The best way is to adopt a similar starting position to the lying lats start position (pic 1). Lie on floor, head nearest fix point, arms stretched out above head, feet furthest from fix point.
Step one, bend the wrist, so palms are perpendicular to the floor, and parallel to fix point , keeping arms straight and stretched out (pic 2). Keep elbows close to floor, bend elbows to ninety degrees. So that upper arms form a t-shape with the body, and the lower arm is at right angles to the upper arm and point straight to the ceiling., or slightly in towards each other. Then push hands down towards upper thigh. Slowly return hands to start position.