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Dryland Training: Back To Basics (Part 1)
By J.R. Rosania
With the Olympic Games behind us and with high school, collegiate and international seasons picking up, it’s time to get back to the basics with our dryland training.
In this two-part series, we will address beginning basic movements to help strength development. Next month, we will look at more advanced strength and power movements.
It’s very important to develop a base of strength and stability throughout your body to help you withstand the rigors of six to eight months of hard training and racing.
This month’s article takes a look at several multi-muscle functional movements. These exercises provide strength in the upper body and lower body as well as stability throughout the core.
During this phase of the training, perform these exercises three times a week, completing each one for three sets of 10 repetitions.
Keep the weight moderate, and be sure to be able to complete all 30 reps.
Have fun getting back to the basics.
[PHOTO BY GEORGIO SCALIA / DEEPBLUEMEDIA]
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FEATURES
010 THE OLYMPIC “QUADRENNIUM:” A LOOK BACK AND A LOOK AHEAD
by David Rieder
Swimming World reflects on the last five years since the last Olympic Games in Rio and ponders the questions that lie ahead during the next three years leading up to Paris 2024.
014 A CANADIAN SURGE
by Matthew De George
Swimmers from Canada exceeded expectations at the Tokyo Games. And the Canadian delegation showed that the future is as bright as the present, with prolific young talents on both sides of the competition.
020 ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 1)
by Bruce Wigo
It is doubtful that in the annals of aquatic history, there has ever been an example of abusive parents like the story of “little Kathy Tongay.”
024 EXPECT GREAT THINGS!
by John Lohn
David Popovici just turned 17 years old, but the Romanian sprint freestyler appears poised to follow a path to prominence.
031 NUTRITION: KNOW THYSELF
by Dawn Weatherwax
Knowing your body composition can help you swim fast and stay healthy.
COACHING
029 BASIC DRYLAND TRAINING
by Michael J. Stott
A concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster. Coaches Ron and Rich Blanc of Santa Margarita Catholic High School in Southern California share last season’s dryland training schedule that helped his girls’ and boys’ teams become national powers.
030 WEIGHT ROOM COMMON SENSE
by J.R. Rosania
These “Do’s and Dont’s” are courtesy of exercise scientist J.R. Rosania, whose performance enhancement firm Healthplex serves multisport athletes worldwide.
034 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 5): MINIMIZING THE ARM RECOVERY PHASE
by Rod Havriluk
The greatest possible time decreases for additional swimming velocity increases are in the non-propulsive phases (entry and recovery). This article includes strategies to minimize the recovery phase time of all four strokes.
045 Q&A WITH COACHES RON & RICH BLANC
by Michael J. Stott
046 HOW THEY TRAIN MAGGIE McGUIRE & JACK NUGENT
by Michael J. Stott
TRAINING
033 DRYSIDE TRAINING: BACK TO BASICS (Part 1)
by J.R. Rosania
JUNIOR SWIMMER
044 UP & COMERS: MARYJANE (MJ) NEILSON
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
008 A VOICE FOR THE SPORT
009 DID YOU KNOW: ABOUT FAMOUS GUYS WHO GOLF?
016 HOLIDAY GIFT GUIDE
036 PREP SCHOOL DIRECTORY`
048 GUTTERTALK
049 PARTING SHOT
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