Effect of 12-weeks Resistance Training in Water Combined With Land on Starting and Turning Performance of Chinese Adolescent Swimmer
Phase: NA
Conditions: Resistance, APC
Sponsor: Universiti Putra Malaysia

 
Verification of Expert 
 
 
 
 
 
Dear expert ， 
 
My name is xxx, and I come from University Putra, Malaysia. My research topic is " Effect of 12-
weeks resistance training in water combined with land on starting and turning performance of Chinese 
adolescent swimmer " You have a wealth of theoretical knowledge and long experience in adolescent 
swimming training. For now, we want you to validate whether my 12 weeks of resistance training 
intervention is reasonable? Your suggestion is very important to my research. I can promise, your 
suggestions only use me to perfect the experiment design and will not be used for any other purpose. 
All information you give will be kept confidential. 
 
Thank you so much for being so helpful, and best wishes to you. 
 
 
 
 
University Putra Malaysia 
 
Supervisory Committee: 
 
 
10 August  2021 
 
 
 
 
 
 
 

Title: Effect of 12-Weeks Resistance Training in Water Combined with Land on Starting and 
Turning Performance of Chinese Adolescent Swimmer 
 
Expert: 
 
 
Specialized field: 
 
 
1. Questionnaire information 
 
This questionnaire adopts a 5-point scale, with 1-5 representing increased support (1= strongly 
agree, 2= agree, 3= no need, 4= disagree, 5= strongly disagree). Can you grade the training 
intervention? Please submit your comments in the "Suggestions for improvement" section. If 
there's anything else. You can add them and indicate the name. After reading, please score the 
following aspects and tick "√" on the corresponding scoring scale. Finally, as we all know, you 
are a well-known expert in this field. I hope you can give me some advice. Your opinion is very 
important to me and will help me improve my intervention plan. 
 
2. Executive Summary 
 
Resistance training has been widely used in various sports and is a common practice aimed at 
improving competition performance, especially in swimming. Swimming performance is highly 
dependent on muscle strength, especially short distances. Water or land resistance training can 
improve the swimming performance, especially the swimming performance of 50 meters and 100 
meters. Both type of training has their own strength and weakness. Hence, combining both 
methods strength may enhance swimmer performance. In addition, competitive swimming 
consists of different stages, namely start, clean swim, turn and finish. However, there is no 
literature on the influence of resistance training on starting and turning. 
Through experimental design and quantitative research methods. In this experiment, the 
resistance training method of water combined with land was used to intervene the turning and 
starting of young people, and the traditional strength training was compared to find out a better 
training method. The experiment will use 12 weeks of resistance training to improve the 
swimmer's turn and start intervention. The experiment consisted of four groups, 20 boys and 20 
girls in the experimental group and 20 boys and 20 girls in the control group. Compare the 
differences between the two groups. Divided into discussion groups and general teaching groups. 

Two of the most significant differences, this experiment aims to provide a theoretical basis for 
improving the training methods of swimming, so that young swimmers can get better swimming 
performance, especially on the start and turn. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

To evaluate the effectiveness of a 12-week water combined with land  
resistance training intervention 
 
 
  
 
 
 
 
 
 
Table 1. Intervention Plan-Same Characteristics 
Content 
1. Land Combined Water Resistance Exercises Group 
2. Traditional Strength Training  Group 
Improvement 
suggestions 
 
 
Athlete 
Qualification 
Similar age groups ：11-12 
 
 
Same training background (Three years of training) 
 
 
No other resistance training was given during the 
experiment. 
    
 
 
Coach 
Qualification  
From the same club 
 
 
Same experience: Minimum more than 10 years 
 
 
   Physical education graduate 
 
 
 
Table 2. Different resistance loads and intervals in strength training (Fleck, 1997) 
Loads 
>13RM 
11-13RM 
8-10RM 
5-7RM 
<5RM 
Intervals 
<1min 
1-2min 
2-3min 
3-5min 
<5min 
 
 
Table 3. Percentage of 1RM Repetition Scale (Santana, 2015) 
Percentage of 
Repetitions 
Maximum 
(%1RM) 
100% 
95% 
90% 
85% 
80% 
75% 
70% 
65% 
60% 
Maximal 
Repetition 
1 
2 
4 
6 
8 
10 
12 
14 
16 
 
 
 
 
 
 
 
 
 
 
 
 
 

Table 4. Arms 
Arms 
Arm Description 
picture 
Improvement 
suggestions 
Drag 
Umbrella ,  
 
In the water, a small 
umbrella is attached to the 
athlete to increase 
resistance. 
 
Resistance 
Bands 
 
On land, use a stretch rope 
to increase resistance. 
 
Hand 
Resistance. 
 
In the water, increase 
resistance by increasing 
the area of the hand. 
 
Swiss Ball 
On land, inflatable bouncy 
balls are used to increase 
strength. 
 

Medicine 
Ball, 
On land, solid balls are 
used to increase strength. 
 
Pulley 
Pull,   
On land, pulleys are used 
to increase resistance. 
 
Resistance 
Suit. 
In the water, use swim 
shorts that increase 
resistance 
 
 
 
 
 
 
 
 
 
 

 
Table 5. Intervention Plan Design – Must make sure you have land and water right? 
 
Group 
Experiment Group  
Control Group  
Improvement Suggestions 
Week 
1-3 
3-6 
6-9 
9-12 
1-3 
3-6 
6-9 
9-12 
 
 
 
 
Strength 
training 
 
Hand 
Resistance 
 
Drag 
Umbrella 
 
Resistance 
Bands 
 
Swiss Ball 
 
Hand 
Resistance 
 
Drag 
Umbrella 
 
Resistance 
Bands 
 
Swiss Ball  
Resistance 
Suit 
 
Drag 
Umbrella 
 
Pulley 
Pull 
 
Medicine 
Ball 
 
Resistance 
Suit 
 
Drag 
Umbrella 
 
Pulley 
Pulls 
 
Medicine 
Ball 
 
Sit-Up 
 
 
Press-Up 
 
 
Deep 
Squat 
 
Lift Heel 
Sit-Up 
 
 
Press-Up 
 
 
Deep Squat 
 
Lift Heel 
Dumbbell 
 
 
Barbell 
 
 
Stomach 
Up 
 
Squat Up 
Dumbbell 
 
 
Barbell 
 
 
Stomach 
Up 
 
Squat Up 
 
Swimming 
1500m 
  1500m 
Frequency 
3/week 
3/week 
 
Warm Up 
10 min 
10 min 
 
 
Basic 
Training 
 
50-60%   
1RM 
3 sets*15 
 
60-70%   
1RM 
3 sets*15 
70-80%   
1RM 
3 sets*15 
80-90%   
1RM 
3 sets*15 
50-60%  
  1RM 
3 sets*15 
 
60-70%   
1RM 
3 sets*15 
70-80%   
1RM 
3 sets*15 
80-90%   
1RM 
3 sets*15 
 
Interval 
1min 
3min 
3min 
5min 
1min 
3min 
3min 
5min 
 
Stretch 
10min 
12min 
12min 
15min 
10min 
12min 
12min 
15min 
 
 
 
*Idea: Based on (Fleck, 1997. Santana, 2015)

Table 6. Training Program (Warm Up) 
Warm Up（10 min）         
Improvement Suggestions 
 
⚫ Jogging (2 min) 
⚫ Aerobic Warm-Up (8min) 
1.  Neck Up and Down 
2. Around The Shoulder 
3. Arm Swings Backwards 
4. Turn The Waist 
5. Lunges Leg Press 
6. Side Leg Press 
7. Roll Your Knees 
8. Turn The Ankle 
9. Turn The Wrist 
 
 
 
 
 
 
Table 7. Training Program(Stretch) 
Stretch(10 -12min) 
Improvement Suggestions 
 
⚫ Static Stretching 
1. Arm Stretch 
a) Forearm stretch 
b) Big arm stretch 
2. Trunk 
c) Chest stretch 
d) Abdomen drawing 
a) Stretching back 
3. Leg  
a) Leg before test  
b) Calf stretch 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
Forearm stretch                  Big arm stretch                      Chest stretch 
 
 
 
 
 
Abdomen stretch                    Stretching back                    Stretching back 
 
 
 
 
 
Thigh stretch                
Thigh stretch                                                Calf stretch