Dryland Training: Exercises For Cardio and Strength As School Seasons Resume
By J.R. ROSANIA
DEMONSTRATED BY NORIKO INADA • PHOTOS BY EMMI BRYTOWSKI
Across the USA, high school and college swimmers are coming off breaks and are getting ready for the short course season.
Now is a good time to focus your training on two main components: cardio and strength. All swimmers, though, can benefit from this program, as we sometimes need to rebound from vacation or a training break.
The following exercise program should be done three times a week in a circuit format. Do three rounds of each exercise with a 15-second rest. While maintaining good form, try to increase the amount of reps you can achieve with each round. Use an appropriate weight that allows you to do each exercise with proper technique.
The combination of cardio and strength exercises will help bring you back to your top fitness level. This program should be added to your overall training and not take the place of swim workouts. Have fun and get fit!
JUMP ROPE
Do various hopping exercises, both single and double leg.
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PLANK WITH ARM EXTENSION
Get into a plank position on your forearms, then extend one arm at a time off the floor and overhead. Alternate sides.
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BOX JUMPS
Use a sturdy box or a platform between 12 and 24 inches high. Start the exercise in a squat position and jump to the top of the box. Jump off and repeat.
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MEDICINE BALL OVERHEAD THROWDOWN
Holding a medicine ball over your head, slam the ball to the floor, then catch it on the way up and repeat.
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TUBE OR CABLE BACK ROW
While standing or seated, use a tube or cable system and perform a rhomboid/back row.
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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.
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