Dryland Training: The Summer Shift to Power and Speed
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Well, it’s summer. And where I live in Phoenix, Ariz., we’ve already hit triple digits. Swim meets are popping up all over the Southwest, and training has begun the shift to power and speed in the weight room.
Now’s the time to zero in on explosive and fast movements. Here are some exercises that will help that process.
Your training now should include more rest between exercises and less repetitions. Let’s do three sets of six to eight repetitions per exercise. Focus on an increase in speed during the movement.
Perform these exercises for the next four to six weeks…and, like always, discontinue the weight training program seven to 14 days away from any major competition.
DUMBBELL SQUAT WITH SHOULDER PRESS
While holding dumbbells at your shoulders, drop into a squat. On the way back up, press the dumbbells overhead.
Photo Courtesy: Emmi Brytowski
STEP-UP WITH OVERHEAD PRESS
Holding dumbbells in each hand, step up onto a box or platform and press the dumbbells overhead. Step off, and alternate legs.
Photo Courtesy: Emmi Brytowski
BOX JUMPS
Standing in front of a box/platform that is six to 24 inches high, squat and then jump to the top of the box. Step off and repeat.
Photo Courtesy: Emmi Brytowski
OVERHEAD FLOOR SLAM
For extra height and distance, stand on top of a box/platform and lift a med ball overhead with straight arms, then slam the ball off the floor. Catch the ball on the rebound and repeat.
Photo Courtesy: Emmi Brytowski
ALTERNATING DUMBBELL TRICEPS KICKBACK
While holding dumbbells, bend over at your waist until your back is parallel with the floor. With your elbows by your side, completely extend your arms, then bend them back in and repeat.
Photo Courtesy: Emmi Brytowski
BONUS EXERCISE: STABILITY BALL TUBE STROKE
Lie face down with your chest and stomach on a stability ball. While holding tubes anchored several feet in front of you, perform freestyle and butterfly strokes.
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, 43, 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.
NOTE: 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.