This article of “Dryside Training” focuses on specific exercises for individual strokes and race distances. I believe it’s beneficial to train your muscles and energy systems on land to help complement what’s being done in the pool. We also want to strengthen muscles that are frequently used to build more strength to help with overuse and fatigue.
If you are a sprinter, train like a sprinter; if you’re a distance swimmer, train like a distance swimmer. And if you’re an IM swimmer, train exercises for all four strokes. I have seen benefit in this module for every distance and stroke.
This month’s article focuses on distance freestyle.
Because there is so much volume already applied to the body during swim training, my desire is to work specific muscle groups that are underloaded during the swimming to decrease tension and pressure on the muscles that are overloaded.
Swimmers should complete two to three sets of these exercises for 12 to 15 reps. Distance swimmers should never life their maximum weight or do one or two repetitions. The weight should be based at 60 to 70 percent of their one- or two-rep max.
Perform the exercises three times a week during non-race season and one to two times a week during race season. Discontinue any resistance training seven to 10 days from any major competition.
Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.
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.
MEET THE ATHLETE
Noriko Inada, 39, 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 and 35-39 age groups.
If Noriko swam at 1992 Olympics she would have been 11 years old! Wow!