The breaststroke strength series in Swimming World Magazine brings you the third of a four-part series that will focus on stroke-specific exercises designed to help strengthen the proper muscles for each stroke. By acquiring more strength, you will be able to deliver more power and speed in the pool! Continuing with the IM order (which first appeared in February with butterfly)…this month’s article features breaststroke.
The muscles used during breaststroke are different than the other three strokes. It’s also a very explosive movement combining lower body and upper body power at the same time. Photos by Emmi Brytowski
Breaststroke Strength Dryland Set
- TUBE STABILITY BALL STROKE
Lying and balancing face down on a stability ball, grab tubes that are anchored several feet in front of you. Perform breaststroke strength movement while stabilizing on the ball.
- ALTERNATE PLANKS
Begin in a plank position with your elbows under the shoulders. Lift one arm off the ground and point it straight forward. Hold for two seconds, then return to the starting position and alternate arms.
- DUMBBELL SQUAT TO OVERHEAD PRESS
Standing with your feet shoulder-width apart and holding dumbbells in your hands, drop into a squat. On the upward motion, press the dumbbells overhead.
- MEDICINE BALL PULLOUT THROW-DOWN
Standing on about a one-foot platform and using a 12-to-15-pound medicine ball, begin by holding the ball overhead. Thrust the ball downward to the floor using a pullout breaststroke strength motion. Retrieve the ball and repeat the movement.
- STABILITY BALL HAMSTRING LEG CURL
Lying on the floor on your back, place your heels with your legs straight on top of a stability ball. Lift your hips upward and then your knees. Pulling the ball toward your hips, maintain a high head position and return the legs to straight. Repeat.
J.R. Rosonia, B.S., recommends doing this workout twice a week. Complete each exercise for three sets of 10 reps. Because of the nature of this training program, developing power, Rosonia suggests discontinuing these exercises two weeks out from any major competitions.
MEET THE TRAINER
J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines. Check out Rosania’s website at www.jrhealthplex.net.
Read more about J.R. Rosonia and Swimming World’s Stroke Strength Series by downloading the latest edition of Swimming World Magazine form the Swimming World Vault.
Photo Courtesy: PHOTO BY SIMONE RIVI, PROVIDED BY JAKED
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Swimming World Magazine April 2020 Issue
FEATURES
014 2019 TOP 12 WORLD MASTERS SWIMMERS OF THE YEAR
by Dan D’Addona, David Rieder and Taylor Brien
022 FOR LOVE OF THE SPORT
by Andy Ross
There is no denying that Federica Pellegrini is the greatest 200 freestyler in history. What makes her illustrious career so special is her approach to swimming—she’s simply doing what she loves.
024 TAKEOFF TO TOKYO: SWIMMING’S FIRST FEMALE SUPERSTAR
by John Lohn
When the Olympic Games return to Tokyo this summer, one of the highlights will be a swimming schedule that is identical for men and women, the 1500 freestyle added for the ladies and the 800 freestyle added to the program for the gentlemen. But the first four editions of swimming at the Modern Olympics did not feature equality, with women not involved until 1912—at which point Fanny Durack made a major splash.
026 ISHOF: WHEN JAPAN RULED THE POOL
by Bruce Wigo
Japan’s men dominated world swimming in the 1930s, a period known as the Golden Age of Japanese Swimming.
030 THE OLYMPIC EFFECT
by Michael Randazzo
The upcoming Tokyo Olympics has shuffled the deck for the 2020 NCAA women’s water polo season.
032 MENTAL PREP: BEFORE THE BEEP WITH CLAIRE DONAHUE
by Shoshanna Rutemiller
COACHING
008 LESSONS WITH THE LEGENDS: GLEN HUMMER
by Michael J. Stott
012 SWIMMING TECHNIQUE CONCEPTS: THE VALUE OF HAND FORCE ANALYSIS: PART I—BUTTERFLY
by Rod Havriluk
While information provided by underwater video alone can be useful, it doesn’t provide a quantitative measure of specific movements. A force analysis gives swimmers and coaches accurate and precise information so they can be absolutely certain of the impact of specific technique elements on performance.
034 ALL HAIL TO ALMA MATER!
by Michael J. Stott
Alumni support positively affects college swimming and diving teams across the country.
036 SPECIAL SETS: TRANSITION TRAINING
by Michael J. Stott
Frank Busch shares how he trained his NCAA national champion University of Arizona athletes in 2008 between NCAAs to the U.S. Olympic Trials.
042 Q&A WITH COACH MIKE LEONARD
by Michael J. Stott
043 HOW THEY TRAIN LUKE PAXTON AND OWEN TAYLOR
by Michael J. Stott
TRAINING
011 DRYSIDE TRAINING: STROKE STRENGTH SERIES—BREASTSTROKE
by J.R. Rosania
JUNIOR SWIMMER
039 GOLDMINDS: BELIEVING IN YOURSELF
by Wayne Goldsmith
Here is a team-based approach to helping swimmers develop the quality of confidence.
045 UP & COMERS: KATIE CROM
by Shoshanna Rutemiller
COLUMNS
006 A VOICE FOR THE SPORT
007 BEYOND THE YARDS
038 MOMS AT MEETS
046 GUTTERTALK
047 PARTING SHOT
Kel Senior – for the breaststroker’s
Josh Barila
Dylan Green
Molly Monk
DJ Poulin