Dryland Training: Building Early-Season Strength For Later Benefits
It’s October, and early-season training finds swimmers working on strengthen and endurance. Whether you’re a swimmer in high school, college or Masters, the need for strength now is essential to be able to achieve faster racing times in the winter and spring.
In this month’s “Dryside Training,” we will focus mostly on swim-specific movements, but we will also include some traditional strength exercises.
You should start with moderate resistance and increase by 10% every two weeks. Perform the program three days a week for six weeks. The strength work you’re doing now will be the foundation for power and speed training in the coming weeks.
Let’s do a six-week cycle, consisting of three sets and decreasing reps throughout the series: Weeks 1-2: 10 reps; Weeks 3-4: 8 reps; Weeks 5-6: 6 reps.
ALTERNATING DUMBBELL BENCH PRESS
While lying on a bench or stability ball, perform an alternating dumbbell bench press.
Photo Courtesy: Emmi Brytowski
DUMBBELLS AT SHOULDER SQUAT
While holding dumbbells at shoulder-height, perform a squat.
Photo Courtesy: Emmi Brytowski
STEP-UP WITH SHOULDER PRESS
Perform a shoulder press at the top of the step movement.
Photo Courtesy: Emmi Brytowski
ONE-ARM MED BALL THROWDOWN
Throw and slam a med ball to the floor. Alternate arms.
Photo Courtesy: Emmi Brytowski
STABILITY BALL PIKE-UP
Roll out facedown on a stability ball. Using your abs and thighs, establish a vertical position.
Photo Courtesy: Emmi Brytowski
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, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net.
MEET THE ATHLETE
Noriko Inada, 44, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34, 35-39 and 40-44 age groups.
NOTICE: All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.