Best gym exercises for?

[WinstonWolf]

Just wondering what the best gym exercises are for improving cycling and swimming front crawl are.

Squats and anything that loads the knee joints is out but I'm keen to use my gym time productively.

[smiffy180]

I would guess prowler will improve cycling and cardio for swimming as a starter

[mattikake]

Cycling and swimming.

There's so many. Weighted Pull-ups and Dips will give your front crawl swimming power a boost (Lats, Pecs, Biceps, Triceps). Military Press will probably be your main strongman bulking/power exercise. Then there's simply BP'ing, BOR'ing, Lat pull downs and pull overs etc. etc.

I'd never neglect rotator cuff exercises either, but that's mainly injury prevention and stabalisation. Always put them in at the end of a session.

As for increasing leg power for cycling without squatting. Depends, is this sprint cycling or endurance cycling? Lunging (Bulgarian or split), leg extensions or hanging leg raises/front levers would be the best way of hitting your quads and putting minimal strain on your knees. But exercising your quads is always going to use the knee joint as all the muscles cross it. It's unavoidable.

Er, that'll do for now.

[WinstonWolf]

Yeah, I know it's all about the miles on the legs

I'm rubbish at pull ups so there's room for improvement there and I can certainly do military press still. Weighted pull ups, I'll get to ten using my own weight first...

[TheJimi]

I'd agree with pullups, dips and bent over rows. Facepulls too


Shame about your knees, coz squats are excellent. You don't even need to go heavy to get the benefit. Have you ever tried a proper squat with full range of movement?

[WinstonWolf]

Can't even squat under my own bodyweight

[cliffe_mafia]

WinstonWolf said:

Can't even squat under my own bodyweight

Have you tried wall squats? A great way to get your quads burning and help you build up to regular squats.

[Hoofy]

I've noticed that while the weight still goes through the knees, how it goes through the knees determines whether I get pain or not. Might be worthwhile, therefore, experimenting with different types of leg exercises - squats, extensions, sumo squats, lunges, bulgarian squats. And keep the knee in line with the toes.

[WinstonWolf]

That's genius I'll never be able to do 'proper' squats due to an old injury but I can certainly feel my quads burning doing wall squats

[944fan]

I am currently doing this plan:

http://www.bodybuilding.com/fun/jasonlezak1.htm

It is swim specific but there is a reasonable amount of leg work also so some benefit to cycling. There are some good exercises for swimming in it. For example the straight arm pull downs mimic the movement of the catch phase of freestyle. It starts with endurance then builds up to strength and final speed.

[Cheib]

Cycling really needs a good core too...I am sure swimming does but I know f all about it!