Strength and Power Contributions to Swimming Performance

Definition of Strength and Power Contributions

Strength and power are critical for sprint and start performance in swimming, while endurance capacity becomes increasingly important for longer distances.
These qualities influence propulsion, start explosiveness, turn speed, and the ability to maintain stroke efficiency across varying event durations.

Performance Relevance

Strength and power underpin:

• Sprint speed
• Start performance
• Turn explosiveness
• Propulsive force generation
• Stroke efficiency under fatigue

Endurance and metabolic capacity become progressively more important as event distance increases.

Core Principle

Strength and power show the strongest evidence for sprint and start performance, while aerobic and anaerobic metabolism better predict middle‑ and long‑distance events.
Upper and lower body contributions vary by stroke component, and age, gender, and training background influence strength–performance relationships.

Key Evidence

Component 1: Strength and Power Strongly Predict Sprint Performance

R. Sharp et al.; D. West et al.; J. Hawley et al.

1982–2011

Strength and Power Strongly Predict Sprint Performance

Evidence is strongest for sprint events.
R. Sharp et al. (1982) tested 40 competitive swimmers and found a close relationship between arm power output and sprint performance (r = 0.90).
D. West et al. (2011) studied 11 international sprint swimmers and demonstrated that lower body strength significantly predicted 50‑m start time (r = −0.74).
J. Hawley et al. (1992) examined 22 swimmers across sprint (50 m) and middle‑distance (400 m) events, finding arm power critical for both, though leg power was particularly important for sprints.

Component 2: Strength and Power Are Especially Important for Starts and Turns

Todd Price et al.; B. Muñiz‑Pardos et al.

2020–2024

Strength and Power Are Especially Important for Starts and Turns

A systematic review by Todd Price et al. (2024) analyzing 43 studies concluded that muscle strength and power are “particularly beneficial for start and turn performance,” while anaerobic and aerobic metabolism measures better predict middle‑ and long‑distance events.
B. Muñiz‑Pardos et al. (2020) reviewed 33 studies and found dry‑land power training (particularly plyometrics) effective for improving block start performance.

Component 3: Age and Event Duration Influence Strength and Power Requirements

Sian V. Allen & W. Hopkins

2015

Age and Event Duration Influence Strength and Power Requirements

Age and event duration significantly influence strength/power requirements.
Sian V. Allen & W. Hopkins (2015) found that peak performance age varies dramatically by event duration – from ~20 years for swimming events lasting 2–15 minutes to ~27 years for explosive power events lasting 1–5 seconds.

Component 4: Upper vs. Lower Body Contributions Differ by Swimming Component

P. Morouco et al.

2011

Upper vs. Lower Body Contributions Differ by Swimming Component

Upper vs. lower body emphasis varies by swimming component.
P. Morouco et al. (2011) found that lat pull‑down power was most related to overall swimming performance, while bench press correlated with arms‑only force production, and countermovement jump work predicted legs‑only tethered swimming forces.

Component 5: Gender Differences in Power Output but Not Propelling Efficiency

S. Kolmogorov et al.

2021

Gender Differences in Power Output but Not Propelling Efficiency

Gender differences exist in power output but not efficiency.
S. Kolmogorov et al. (2021) studying elite 100 m swimmers found men demonstrated higher metabolic power (3346–3560 W vs. 2248–2575 W) and mechanical efficiency than women, but propelling efficiency was similar between genders.

Component 6: Tethered Swimming Enhances Performance Prediction

Ioannis Chalkiadakis et al.

2023

Tethered Swimming Enhances Performance Prediction

Tethered swimming provides valuable performance prediction.
Ioannis Chalkiadakis et al. (2023) found that combining dry‑land bench press power with in‑water tethered swimming force explained 80% of 50 m performance variation.

Component 7: Gaps in Stroke‑Specific Strength and Power Research

Multiple Authors

Various

Gaps in Stroke‑Specific Strength and Power Research

Specific strength/power requirements for individual strokes (backstroke, breaststroke, butterfly) remain underexplored in the available literature.
Existing evidence focuses heavily on freestyle and start performance, leaving stroke‑specific demands insufficiently defined.

Conclusion

Strength and power are essential for sprint, start, and turn performance, with strong evidence linking both upper and lower body power to short‑distance success.
Endurance and metabolic capacity become more important as event duration increases.
Age, gender, and training background influence strength–performance relationships, and combining dry‑land and in‑water force assessments provides powerful predictive insight.

Citation

• Chalkiadakis, I., Arsoniadis, G. G., & Toubekis, A. (2023). Dry-Land Force–Velocity, Power–Velocity, and Swimming-Specific Force Relation to Single and Repeated Sprint Swimming Performance. Journal of Functional Morphology and Kinesiology.

• Allen, S. V., & Hopkins, W. (2015). Age of Peak Competitive Performance of Elite Athletes: A Systematic Review. Sports Medicine.

• Hawley, J., Williams, M., Vicković, M., & Handcock, P. J. (1992). Muscle power predicts freestyle swimming performance. British Journal of Sports Medicine.

• Kolmogorov, S., Vorontsov, A., & Vilas-Boas, J. (2021). Metabolic Power, Active Drag, Mechanical and Propelling Efficiency of Elite Swimmers at 100 Meter Events in Different Competitive Swimming Techniques. Applied Sciences.

• Morouco, P., Neiva, H., González-Badillo, J., Garrido, N. M. F., Marinho, D., & Marques, M. (2011). Associations Between Dry Land Strength and Power Measurements with Swimming Performance in Elite Athletes: a Pilot Study. Journal of Human Kinetics.

• Muñiz-Pardos, B., Gómez-Bruton, A., Matute-Llorente, Á., González-Aguero, A., Gómez-Cabello, A., Gonzalo-Skok, O., Casajús, J., & Vicente-Rodríguez, G. (2020). Nonspecific Resistance Training and Swimming Performance: Strength or Power? A Systematic Review. Journal of Strength and Conditioning Research.

• Price, T., Cimadoro, G., & Legg, H. S. (2024). Physical performance determinants in competitive youth swimmers: a systematic review. BMC Sports Science, Medicine and Rehabilitation.

• Sharp, R., Troup, J., & Costill, D. (1982). Relationship between power and sprint freestyle swimming. Medicine & Science in Sports & Exercise.

• Watson, J., & Moody, J. A. (2021). Strength and Conditioning for Swimming.

• West, D., Owen, N., Cunningham, D., Cook, C., & Kilduff, L. (2011). Strength and Power Predictors of Swimming Starts in International Sprint Swimmers. Journal of Strength and Conditioning Research.