• Coaching Terminology
  

• Stretching and Strengthening Exercises
  

• Strength/Weight Training for Swimming Performance
  

• Freestyle Drills
  

• Backstroke Drills
  

• Breaststroke and Butterfly Drills
  

• Nutrition
  

• Starts & Turns

Coaching Terminology

Wett Ones coaches will write the outline of the program to be swum on a board for all swimmers to see. The following terms cover the contents of the training session.

Stretches and Strengthening Exercises

INTRODUCTION

Swimming is a gentle and vigorous exercise. While it is gentle, it is potentially quite harmful for the shoulders. The shoulder is a ball with straight attachment, rubbing along a flat surface. The ball is held against the surface by many muscles and tendons. Overuse, uneven strength or flexibility, or fatigue may cause the muscles to stretch, nerves to be pinched or tendons to become inflamed. The ball wobbles on the surface. The pain associated with tendons rubbing together is what we call swimmers shoulder.

Swimming overuses the pectoral (chest), lateral (side of your back) and tricep (ventral, upper arm) muscles. The goal of any stretch and strength program is to stretch the overused muscles and strengthen the muscles of the mid back and rotator cuff. The exercises balance the areas of overuse. As a general rule, anyone in full training should be stretching daily, and completing a strengthening routine three times per week.

An indication of shoulders being unbalanced can be seen in some well-developed swimmers. They tend to have shoulders that slump forward, indicating that the pectorals AND laterals over too tight. Strong, stable muscles will hold the shoulder in place preventing impingement indicated by the slumping. The muscles of the rotator cuff stabilise the ball at the end of the arm. The scapular muscles attached to the shoulder blade stabilise the movement of the arm. Thus a good swimmer will attend as much to the strength and flexibility of the shoulders and back as they do to the rest of their fitness program. They also maintain flexibility and strength in the rest of the body. Prevention of problems will save the enormous time and effort needed to return damaged shoulders to a functional state.

A series of stretches and strengthening exercise follow. The ideas have been taken from physiotherapists and coaches.  We offer them for you to try, in the hope that your swimming will continue to be enjoyable. You must consult a good sports physiotherapist if pain develops and persists in your joints. If you have unstable joints, take advice from your physiotherapist. The following suggestions are not to be used in place of a regime from your professional therapist. Many of us have received valuable support from Darlinghurst Physiotherapy. Should you require a physiotherapist, they can help you return to good health.

SHOULDERS AND UPPER TORSO

STRETCHES

Wall Stretch. Stand with your back and shoulders pressed to the wall. With one arm out and held at an angle to the body, and the fore arm at right angles to the upper arm, such that the palm of the hand is held just behind the hip bone. Turn slowly along the axis of the side of your body such that the length of the arm remains firmly pressed to the wall, but your body leaves the wall. Hold for about 20 seconds. Then stretch the other arm.

You should feel a stretch through the shoulder, diagonally over the upper biceps.

Floor Stretch. Kneel on the floor and bend forward over your thighs. Reach directly ahead with one or both arms, with your forehead on the floor. If you keep your hands apart, you will stretch the outer muscles (triceps) of the upper arm. By placing one hand over the other, and pulling back onto your heals, you stretch muscles on either side of the upper back (laterals) as well.

Neck and Shoulder Stretch. Hold one hand behind your back with the other hand, with your elbow tight against your side. Pull the hand towards the opposite hip and tilt the head towards the same side of the body. Hold for 10 to 20 seconds. Release and then stretch the other shoulder. You should feel a stretch across the top of the shoulder and up to the base of the skull. Complete this stretch twice on each side. This exercise can be done when you are seated.

Internal Rotation. Stand with your hand behind your back and elbow in contact with your side. Pull your shoulder blade back towards your spine. Press your hand forward into your spine until you feel a stretch in the front of your shoulder. Hold for 15 seconds. Repeat twice on both sides.

The power of this stretch can be increased by pulling the elbow with your other hand. It is critical for the elbow of the arm being stretched to remain in contact with the side of the body, and for the shoulder blades to be contracted.

Front of Shoulder Stretch. Hold onto a doorway at about shoulder height with a straight arm. Twist away from the doorway such that the angle behind your shoulders to the arm decreases. This stretches along the upper arm and onto the chest (pectorals). To increase the stretch, look towards the lowered shoulder. Your can also place the lowered arm behind your back to stretch further across the chest. Hold the stretch for up to 20 seconds and then change arms. Repeat.

This stretch can be varied by lowering or raising the position of the arm at the doorway. You can also attempt the stretch on the floor, where the stretch can be localised to the shoulder joint. In the floor exercise, be careful to ensure the stretch remains comfortable.

Tricep Stretch. While standing, place one hand behind your neck and direct your elbow to the ceiling. With the other hand holding your wrist, try to pull the upright elbow away from the line of your neck. Hold for 10 to 20 seconds. By resisting, you stretch the tricep. Stretch both arms twice.

Vary the exercise by holding the elbow as you resist, or by pushing the elbow across the central bodyline to achieve a stretch.  For an advanced stretch, bend sideways during the exercise. This also stretches the laterals.

Outer Arm Stretch. Hold one arm bent at right angles across the front of your chest. With the other arm, pull the bent elbow towards the shoulder until a gentle stretch is felt along the outer upper arm. Hold for 10 to 20 seconds. The repeat with your other arm. 

This exercise can be attempted while face-down on the floor. Both arms are held in front of the body. Keep one arm straightened at right angles and the other arm slightly above the alternate shoulder. Your weight stretches the through the shoulder. Hold on each side for 30 seconds.

Stretch, Upper back, Seated. Tuck both arms under one knee and hold your chin against your chest. Straighten your knee and at the same time, try to contract your shoulder blades together. Do not stretch into pain. Repeat with the other leg. This stretch works the muscles between the shoulder blades of the upper back.

Stretch, Shoulder blades, Standing. Place one arm behind the knee of the opposite leg. Hold the forearm forward to maintain pressure. Slowly straighten the knee. Hold for 10 to 20 seconds. Repeat with the other arm/ leg combination. 

This stretch acts mostly on the region between the shoulder blade and the side of the upper body.

MOBILITY EXERCISES.

Shoulder Mobility, Standing. Stand with feet apart, holding a short towel, large book or drink bottle between your hands, held directly above the head. Keeping the arms straight and the muscles between your shoulder blades contracted, slowly move the hands back until the muscles of the arm are tight, then move back to directly above your head. Repeat about 10 times.

This stretches muscles around the shoulder and helps rotation.

Shoulder Mobility, Kneeling. This exercise is not to be attempted if your shoulders dislocate easily. On one elbow and knees, with your chin resting in the cup of one hand, pass your hand between the forearm and thigh and stretch as far as possible down the outside of the opposite calf. Pull arm back, and raise it as high as comfortable. Repeat 5 to 10 times. Swap arms and repeat.

Shoulder Shrugs, Sitting. Rotate each shoulder forward, then backward while keeping the chest still and the spine straight.

Shoulder Rotation, Lying on your back. Place one arm at right angles to your body, with the lower surface flat on the floor. Hold the lower arm at right angles. While keeping the upper arm on the floor, rotate the lower arm through 180 degrees or as far as comfortable. Do not allow the shoulder to leave the floor as the lower arm rotates. I hold my shoulder to the floor to maintain contact. Rotate slowly between 10 and 20 times and then rotate the other arm. This is especially good for people with shoulder twinges. It stretches the rotator cuff muscles and pectorals.

STRENGTHENING EXERCISES

Back Strength, Lying Down. Lie face down on a comfortable, supportive surface with a flat pillow under your face. Tuck your chin under so the forehead is supporting the head. Stretch the toes and fingers away from the body. Keep the arm close to the ear. At the same time, lift one arm and the opposite leg 5 cm from the floor. Hold for about 10 seconds, then relax. Repeat using the other arm and leg. Commence with about 5 cycles. Increase the number of cycles by one or two each week until you are doing around 20 cycles.

For beginners, start with single arm or leg raises. For advanced swimmers, after you lift each leg, slowly move it to about 10 degrees from the line of the body, and then return it to the centre line in each repeat.

One further variation is to cross your hands under the chin and lift the upper body about 5 cm from the floor. The feet must remain on the floor. Do not twist the body.

Back Strength, Variation. Lie down as above. This time, slowly move your arms out at right angles to your body, with your forearms in line with the body. Lift your arms about 5cm above the floor. At the end of the action your arms end with the elbows forming right angles. Hold for about 10 seconds and then return the arms to the above-head position. Relax, and then repeat for 5 to 10 times.

One further variation, once the elbow is at right angles, is to then bend the forearm till it is now in line with the upper arm. In other words, the exercise has two parts, bend till elbows at right angles, and then straighten the arms, bend the forearm back to right angles, and take the arms to straight above the head.

Shoulder Strength, Lying Down. Lie face down as above, but with your arms held by your side. Lift the hands about 5 cm from the floor. With the forearms held parallel to the body, slowly move your hands towards the shoulders until the upper arms are at right angles to the forearms. The arms must be held just above the floor surface. Return the arms to your side. Repeat the exercise 15 times, relax and then repeat another 15 times.

One variation on this exercise is to take your elbows to right angles and then straighten your arms until they are at right angles to your body. Return to the side of your body. You may also lie face down with your arms at right angles to the body. Lift your arms from the floor and at the same time, contract the muscles between the shoulder blades. Hold the lift for about 5 seconds and then gently lower your arms. Vary this last exercise by lifting with the backs of your hands to the air, or the sides of your hands to the air.

EXERCISES USING RUBBER BANDS OR LIGHT WEIGHTS

Rotator Cuff. 

Rubber Band. Stand with your elbows held against your torso and the lower arms at right angles to the body. Between your hands hold rubber bands with enough stretch to open to about 50 cm. Slowly rotate your forearms outwards keeping elbows pressed to the body. Return to the relaxed position. It should take a count of five for each movement. Initially repeat five times and then increase the number to 20.

This exercise can use single arms with the band attached to a door-knob. Stand with your body facing away from the attachment of the band. As you move your lower arm, you should contract the muscles between your shoulder blades. Repeat this exercise in three sets of 20 repetitions.

An advanced exercise is to repeat the movement with your elbow directly in front, with the lower arm making like a windscreen wiper: with the arm held at right angles, and the movement through the shoulder, the upper arm being rotated from front to side: and with your bent arm above the head, straightening your elbow.

Rubber bands can be bought from Dymocks. Rubber tubes can be bought from Clarke Rubber.

Light Weight. Lie on your side with the upper arm held against the body and the head supported by a pillow. With the arm bent, lift the weight by rotating the arm from the elbow slowly. The top of the rotation is when the knuckles are pointing to the sky.  Return to a position away from the chest, and repeat at least 5 times. Use a 2 to 4 Kg weight.

Shoulder with weight. Hold the weight at your side with the elbow straight and the thumb pointing forward. Slowly raise the weight sideways away from your body to just below the shoulder line. Return slowly. Repeat at least five times using a 2 to 4Kg weight.

Scapular Stabilisers, Mid Traps and Rhomboids.

Chair. Sit on a firm, balanced surface, such as a dining chair. Place your hands under your thighs on the seat. Straighten your elbows and push down, trying to lift your seat off the chair. This exercise can be done daily anywhere. Repeat this exercise up to 15 times on each occasion.

Rubber Bands. Hold you arms straight in front of you with the bands held tightly, thumbs up. Pull the hands slowly apart at the level of your shoulders, while contracting between your shoulder blades. As you become familiar with the exercise, practice keeping your shoulder blades contracted through the entire motion.

One variation is to attach the middle of the rubber band to a point at eye level, such as a banister. With one end in each hand, slowly open your arms at right angles to your body, elbows slightly bent. Contract the muscles between your shoulder blades as you open your arms. The bands should provide a slight tension as you pull away from the point of attachment. Build this exercise till you are doing three sets of 20 repetitions.

A range of variations of pull back exercises can be developed with the rubber bands attached to a banister. Think about holding your arm at right angles with elbow bent and pulling back, holding your bent arm at the side of the body and pull back. Hold your bent elbow out from the body and rotate the arm around the shoulder joint. You can also rotate around the elbow joint with the elbow held at right angles. With these variations, you can face towards and away from the banister for different exercises.

NECK

STRETCHES

Forward Stretch. Relax the shoulders, and tuck the chin in. Bend the head forward until your feel a stretch along the back of your neck. Hold for 10 seconds, relax and then repeat. These exercises can be completed while standing or seated. 

Backward Stretch. Relax the shoulders. Tilt your head backwards until you feel a stretch along the front of your throat. Hold for 10 seconds, relax and repeat.

Side Stretch. Stare straight forward and keep your eyes fixed on an object directly in front. Tilt your head sideways so that your ear is leading the stretch. Do not lift your shoulder. Hold for 10 seconds and then relax.

Sideways Rotation. Keep your chin tucked in, do not move your shoulders forward. SLOWLY turn your head so that you are looking over one shoulder, and hold the stretch for 10 seconds. Then turn the head to look over the other shoulder. Hold for 10 seconds. Repeat. This stretch is important for swimmers who breath mostly to one side. The flexibility between sides will vary and stretching will aid the imbalance.

Twisting Stretch. With your chin tucked under, bend your neck until your are gazing over your left nipple. Hold the stretch for 10 seconds and relax. Then switch to the right hand side and repeat. This stretches the side muscles of the neck. It is important for freestylers and backstrokers who tend to tighten the neck muscles unevenly during competition.

LEGS AND LOWER BODY

STRETCHES

Knee Hug. Lying on your back on the floor, lift your right leg and hug it to your chest. Hold the stretch for 10 seconds and then lift your head so your forehead is close to the knee. Hold for a further 10 seconds. Repeat with the other leg. 

An advanced stretch consists of stretching the opposite leg at the same time as your lift your head. This also acts on the abdominal muscles. A variation is to pull the knee towards the opposite shoulder and hold for 20 seconds.

Spinal Rotation. While still lying on the floor on your back, raise on leg and place it over the other, with the knee pressed towards the floor with the hand from the opposite side of your body. Hold the stretch for around 10 to 20 seconds. Return the leg and rotate the other side.

An advanced form of this stretch is to hold the other arm out from the body flat to the floor as leg is stretched and the spine rotated. You can progress to straightening the leg being stretched. A further progress is to counter resist by lifting the leg against the hand holding the knee down.

Outer Hip Stretch.  Stand beside a table with the left foot 10 cm behind the right heel.  Turn the toe towards the table. Let the weight of the body fall on the left hip by pushing the hip away from the table. Do not allow your back to slump. Hold the stretch for 10 to 20 seconds and then relax before stretching the other hip.

Front Hip Stretch. Kneel on one foot just out from a wall, with the weight of your body largely supported by the other leg. A stretch can be generated by pushing the hip forward and contracting the muscles of the front of the thigh. This exercise can be done by holding the foot with the opposite hand if a wall is unavailable. You can also stretch the front quad by lying face down and pulling back on the foot.

Calf Stretch. Lean against a wall with one foot in front of the other. Keep the hip parallel to the wall. Make sure the knees bend towards the wall and not at an angle. Bend one leg at the knee and keep the foot arched. Keep the back leg in a straight line from the waist to the floor. This is a difficult stretch to do properly, though it seems simple. Hold the stretch for between 10 to 50 seconds depending on whether you have a cramp.

The stretch takes place in the upper calf of the straight leg. The calf cramps readily in unfit swimmers, and the stretch is possibly one of the most important early in the season.

Lower calf Stretch. From the above stretch, slowly bend the knee of the straight leg. The hip will drop slightly. The stretch moves slowly down the calf until the Achilles tendons are fully engaged. Only take this to a gentle stretch, and then hold for about 25 seconds. Repeat on the other leg.

Developed Lower calf Stretch. If you have regular problems with your Achilles tendon, the following may assist you. Place a rolled up bandage or hand towel under the arch of your foot keeping the heel on the floor. Now lean forward keeping the leg straight and the other leg slightly forward and bent. Hold a gentle stretch for about 10 seconds.

Ankle Mobility. Sit on the front edge of a chair. Place the ankle of one foot on the knee of the other. Gently rotate the foot in both directions. You can also stretch and flex the foot, and massage the arch and toes. Make sure you treat both feet.

This is an excellent massage for a friend. Place the foot in your lap and using your finger tips, separate the bones on the ball of the foot and run the massage to the tip of the toes. Gently flex and bend the toes with the sole of your hand. Press a firm line along the sole of the foot with the heel of your hand or the point of your thumb. The rest is up to you.

Strength/Weight Training for Swimming Performance

*PRESENTATION /SUMMARY BY GARRY LENNON, M COM, BA DIP ED,
LEVEL TWO SWIM COACH, 
ASSISTANT COACH SYDNEY UNIVERSITY SWIM CLUB.

FIRST THINGS FIRST.

WHICH IS BEST, IN THE POOL OR ON DRY LAND?

IN POOL EQUIPMENT/ TECHNIQUES INCLUDE:

• TETHERED SWIMMING.

• POWER RACKS./MACHINES

• PULLING GEAR

• DRAG COSSIES.

TO BUILD POWER- ANAEROBIC POWER .
RACE RELATED/SPRINT RELATED. EG; 20 X 25S ON ? 12/12 BLAST 12/12 EASY OR ALL 25 BLAST

DRY LAND EQUIPMENT/TECHNIQUES INCLUDE,

• RUBBER BANDS

• WALL PULLEYS

• SWIM BENCH

• CIRCUIT TRAINING- EG,BOXACISE

• CALLISTHENICS

• BODY WEIGHT

• BODY WEIGHT PLUS

• STRETCHING

• POLITES

• YOGA

• PLYOMETRICS

• AND COUNTING!!!!

NOW LETS GET TO IT.

“WEIGHT TRAINING”

• MACHINES AND OR FREE WEIGHTS YOUR CHOICE.

• TO BUILD STRENGTH/POWER/ ENDURANCE/INJURY PREVENTION/REHAB

• TO IMPROVE OVERALL SWIMMING PERFORMANCE.

RESEARCH SHOWS NO SIGNIFICANT DIFFERENCE BETWEEN FREE WEIGHTS OR MACHINES 
(INCLUDING INJURY CAUSE OR PREVENTION)

BENEFITS TO SWIMMING PERFORMANCE

VARY WITH THE LEVEL OF FITNESS AND LEVEL OF PERFORMANCE OF THE PERSON I.E. A MASTERS ATHLETE.
N.B THE FITTER THE ATHLETE AND THE BETTER THE PERFORMER THE LESS DIRECT CONTRIBUTION WEIGHTS OR ALMOST ANY STRENGTH TRAINING APPEARS TO MAKE

THEREFORE WEIGHTS AND STENGTH PROGRAMS MAY BE SEEN MORE AS AN ENABLING PROCESS WHICH PRECEDES HIGH LEVEL PERFORMANCE

RESEARCH SHOWS LIMITED OR NO TRANSFER OF STRENGTH PROGRAMS TO ELITE PERFORMANCE.- JOHN KONRADS AND I!!!!!

MAYBE DELETERIOUS WHEN;

1. THE PROGRAM DECREASES WATER TIME.

2. FATIGUES OR INJURES SWIMMERS AND THUS COMPROMISES QUALITY OF TRAINING IN THE WATER.

3. SOME INDICATION OF INHIBITION OF AEROBIC CAPACITY (MORE SO IN WOMEN.)

THE REALITY OF SWIM COACHING AND DRY LAND PROGRAMS

EVERYONE DOES SOME KIND OF PROGRAM.

SOME SWIMMERS AT ADVANCED AGE GROUP, NATIONAL AND MASTERS LEVEL APPEAR TO HAVE BEEN ABLE TO SWIM FAST, IN SPITE OF THERE UNSATISFACTORY PERFORMANCES IN THE GYM!

NATIONAL CONFERENCE POST SYDNEY OLYMPICS.
MIKE BOTTOM , IAN KING AND PLYOMETRICS
NO ONE FORMULA.
NO COACH OR PROGRAM IS THE SAME.
SOME COMMON ELEMENTS.

SOME COACHING APPROACHES TO STRENGTH WORK;

NO STONE UNTURNED MENTALITY!- LETS TRY IT ALL!

AS LONG AS IT DON’T HURT.

FEAR, IGNORANCE, AVOIDANCE- 
ABDICATION-ANY STENGTH PROGRAM MUST RELATED TO SWIM PERFORMANCE AND OVERVIEWED BY THE PRIMARY COACH.

THE HIGHER THE PERFORMANCE LEVEL THE MORE SPECIFIC THE EXERCISES AND THE RANGE OF MOVEMENT REQUIRED.
TALBOT’S EXAMPLE AT THE GAMES, TURNS= “MORE LEG STRENGTH IN THE GYM!”

SOME PARAMETERS WITH WHICH TO PROCEED

SET YOUR OBJECTIVES’

• ENDURANCE? STRENGTH? POWER/ SPEED? 

• INSURANCE AND ENABLEMENT?

• INJURY PREVENTION OR RECOVERY?

AIM FOR A MAX OF 40/ 45 MINS ON WEIGHTS .

PRECEDE WITH WARM UP AND STRETCHING 10/ 15 MINS

END WITH WARM DOWN STRETCH.

AVOID BULK AND SIZE.(HYPERTROPHY).

REGIMENS TO AVOID

REPS 10/12- SETS 4/5 -SESSIONS MORE THAN 3 PER WEEK- BB’S PROGRAM.

PLACE SESSIONS AROUND PRIORITY WATER SESSIONS.
EG, PLACE AFTER TEST SETS AND FAST TWITCH SPEED SESSIONS.

RECOVERY TIME FROM HEAVY WEIGHTS AND OR QUALITY WATER SESSIONS LENGTHENS WITH AGE.

BUILD IN PLENTY OF RECOVERY TIME AND RECOVERY SESSIONS.

AVOID VERY EARLY A.M. STRENGTH SESSIONS.

BLOOD PRESSURE RISE, (HEART RISK), JOINT AND TENDON TEARS.

SPECIFICITY OF EXERCISES.

ONE EXERCISE ONLY PER BODY PART , EG:

• PULLING - LAT PULLS,BENCH PRESS, TRICEP EXTENSIONS, FLYS (BREAST STROKE/ FLY)

• PUSHING - SQUATS,  LEG PRESS, (STARTS/ TURNS)

ALLOW A BROADER BASE OF EXERCISES WITH A WIDER APPROACH TO POUNDAGE EARLIER IN SEASON TO BUILD STRENGTH.

ISOLATE MOVEMENTS AND USE RANGE OF MOVEMENTS, 
EG, HALF OR QUARTER SQUAT, END OF STROKE TRICEP EXTENSIONS.

INDIVIDUALISE YOUR PROGRAM,
EG DANNY, JAMIE, CORY, CATH, TRISH.

PROCEED TO A POWER REGIMEN JUST PRIOR TO RACE SPECIFIC STAGE OF YOUR CYCLE/PROGRAM (CONSULT YOUR PRIMARY COACH)

REGIMEN.

• REPS 3-5 (USE SINGLE EFFORTS)

• SETS 1-3

• SESSIONS PER WEEK 1 (MAX 2)

USE THE PYRAMID! SIMPLE ,SAFE, EASY, (LESS CHANCE OF BULK)

REDUCE SESSIONS PRIOR TO OR WITHIN THE TAPER PERIOD.

SOME PSYCH POWER IN FEELING STRONG! BLEND WITH YOUR OWN APPROACH TO THE TAPER.

ENDURANCE BUILDING THROUGH WEIGHT TRAINING?

A PERSONAL VIEW – NOT ON MY AGENDA WITH AGE GROUPERS, MASTERS, TRIATHLETES, NATIONAL COMPETITVE, ELITES, OR WITH MY SELF- DO IT IN THE POOL,OR BUILD IT EARLIER IN THE SEASON WITH CROSS TRAINING.

OTHER CONSIDERATIONS

• PERSONAL PREFERENCE FOR FEELING ,STRONG AND LOOKIN’ GOOD!

• BODY CLOCKS AND WORK OUT SCHEDULES ; AM OR PM?

• LESS IS BETTER WHEN SICK OR OVERTRAINED- LISTEN AND FEEL.

• MEDICATION, LIFESTYLE. 

• NUTRITION,. SUPPLEMENTS, HYDRATION, CARBO AND PROTEIN AFTER SESSIONS.

• CHOOSE YOUR EXPERT CAREFULLY.

FAVOURED EXERCISES IN THE GYM

(SELF+OTHER ATHLETES IN OUR PROGRAM).

• BENCH PRESS

• TRICEP EXTENSION

• LAT PULL DOWNS

• SQUATS OR LEG PRESS

• LEG EXTENSIONS

• PLYOMETRICS!

AN ASIDE

• OLYMPIC LIFTS FOR POWER, 
  EG,CLEAN AND JERK, 

• FROM THE HANG AND FLOOR POSITIONS
  POWER PULLS.
  NOTE; SKILL AND TECHNIQUE BASED, DANGEROUS , EFFECTIVE IF DONE WELL.
  MATURE EXERCISES WHICH REQUIRE YEARS OF STRENGTH PREPARATION BEFORE THEY CAN BE DONE.