Weightlifting?

im 14 am 5,7 and weight 160. How long should it take to see a difference? What exercises should i be doing( i have lots of weights)? Any other tips would be gladly excepted. THANKS|||use the weights. I suggest lots of core excersizes. take a look at these below.





Most coaches will agree that the medicine ball and physio ball are two pieces of equipment that are very useful in developing core and functional strength. Swimmers must have maximum core strength to stay streamline longer in the water. If their abdominal muscles fatigue, their hips will drop causing added resistance. For this reason swimmers should do core exercises daily. Physio ball programs add core work to basic strength movements (i.e. bench press, squats). When using the physio ball it's best to give swimmers exercises in which they have to either hold up or lift their own body weight. Both physio and medicine ball workouts allow the swimmer to maintain fluidity and momentum, which, once again, transfers to the water easier than pure weight training. It also adds a rotational component that is pertinent for proper swimming technique. Examples of exercises are listed below.





Exercise One:


Have the swimmer put their feet up on a box and their hands on a physio ball. Try to keep the swimmer as level as possible to create a streamline feel. Next, have the athlete activate their serratus anterior by protracting the scapula. Then have them return to normal and complete a push up. You can progress the exercise by adding perturbations to the physio ball or by having the athlete put their feet on a rolling stool.





Exercise Two:


Have the athlete complete a push up with their right hand on the ground and their left hand on a medicine ball. Then switch to a push up with both hands on the medicine ball. Next, have the athlete do a push up with their right hand on the medicine ball and their left hand on the ground. You can progress the exercise by having the athlete lift the leg on side of the hand that is on the ground and vice versa.





Exercise Three:


Have the swimmer lie supine with both arms extended above their head. Place a medicine ball in their hands and have them throw it to a partner that is approximately one yard from their feet. Then have the partner throw the ball back to the athlete. The swimmer should use their arms only in this exercise. This exercise should be done as quickly as possible. You can progress by having the partner stand farther away or by having the athlete complete the throw with one leg 6 inches off the ground, alternating legs. Start for two minutes, then one minute and 45 seconds, one minute and 30 seconds, down to one minute.





Most research conducted on dry land training has found that there is not much transfer from dry land training to the water. However, most swim coaches and swimmers practice some form of dry land training and praise its benefits. This allows them to not only swim better, but helps them dive and leave the block more effectively. However, when initiating dry land training remember that these individuals might not benefit from the same training as land based athletes. The key is to find the right balance of cardiovascular and strength training activities that will not aggravate chronic conditions or create new injuries. Try to pick activities that are not as aggressive on the lower limbed joints since swimmers do not put an axial load on their legs in the water. As a whole, dry land training should create fluidity, momentum and functional strength while maintaining cardiovascular fitness and flexibility.