Functional Dryland Training-a key tool for the coach's and swimmer's tool box

For many coaches designing and writing workouts is not a challenge given that in water training sessions is something they are very familiar with as they have probably grown up in the water so to speak. However, designing and writing a dryland program for their swimmers may cause some real anxiety, and if left unaddressed it may cause the coach to either drop dryland training, or send the coach to his/her computer to look for resources to help set up a proper program.

The "Why" do it of dryland training

There are a lot coaches who simply leave dryland training to someone else, or will hire someone to come to his/her swimmers and provide them a dryland opportunity. No matter the case dryland training is often neglected simply out of ignorance, lack of knowledge, unwillingness to plan out and commit to the time necessary for dryland training, a belief that it is not necessary, lack of space and/or equipment, and even a philosophical belief that it is not necessary. Whatever the reason(s) for leaving dryland training out of the swimmer's routine maybe, here are five reasons for including it as part of the normal routine:

1. Can be a source of team building
2. Helps swimmers develop a greater sense of body awareness
3. Increases land based endurance and strength
4. Helps develop mental strength and focus
5. Land based strength gains will help improve functional strength and benefits the musculoskeletal system.

Can be a source of team building

A huge benefit of a well designed dryland training program is the opportunity to present to each member of the team a chance to work together to achieve a common dryland training goal. Everyone on the team should be expected to give their very best in performing the designated exercises. For example the coach could challenge the swimmers to set "team records" for doing certain exercises. The challenge could be that the team will do as many jumping jacks as they can in 10 minutes. The coach should then record how many each swimmer performed and then add the total together for a team record. This could be done for any designated exercise. Plus the swimmers will be working on jumping which will translate into better leg strength for push offs the dives and walls. So the swimmers can come together for a common cause, set a new team record and gain strength benefit from the jumping jacks. I once challenged my club team American Fork, UT to do as many jumping jacks as possible in 60 minutes. I think we hit over 10,000 jumping jacks collectively with everyone contributing. It was great as there were swimmers cheering for and encouraging those around them, even the coach got encouragement from the swimmers.

Helps swimmers develop a greater sense of body awareness

As swimmers perform the dryland exercises they are moving in an entirely different medium-air and gravity. Performing exercises on land helps the swimmer to be connected to their body movements in new ways. The have to jump, twist, push. pull, lunge, squat etc working against air and gravity. As they do this they become more adept at moving their body and fighting against gravity. They learn to control their body through a range of movements while working against gravity. They learn focus by doing correctly the movements against gravity in order to be efficient and get the most out of their body movements. A great example is that one time we have a "plank" contest where each member of the team had to hold a plank with head in line and a flat back , no wiggling and bending or dropping the head, or knees. It was great because as they did it you could see the focus in each swimmer's eyes and how they were trying hard to control their body and focus their will on being the longest to stay in plank position. This learned focus translates to help the swimmer keep focus through the length of any given swim, and focus on doing everything correctly.

Increases land based endurance and strength

As the swimmers work against gravity, their natural use of their bodies as weight devises will increase their strength. Exercises like push-ups, pull-ups. TRX inverted pull-ups and push-ups, VASA Ergometer, and VASA Trainer will all help the swimmer gain land base strength and endurance that translates into great water based strength and endurance. Additionally as these exercises are performed correctly the core is also strengthened, which in turn helps to strengthen the back. When the body is used as the weight there is a wide range of benefits for the total body. The core is so very critical in swimming as it serves to keep the body in line, and helps to maintain proper technique in all the strokes.

Helps develop mental strength and focus

When the swimmers are challenged to do a difficult dryland they will have to be focused on doing things correctly. Dryland should be challenging and stress the body's systems to help increase strength and endurance. In order for this take place the swimmers need to keep a focus on the task being asked of them to do. The longer they do a given task, and the increased challenge presented to the swimmers they will have to focus in a challenging situation. If the swimmers are properly challenged they will improve their mental acuity.

Land based strength gains will help improve functional strength and benefits the musculoskeletal system.

There is research to support the need to do exercises that are weight bearing exercises in order to keep proper bone density and muscle tone. It is especially critical for young women to do some type of weight bearing exercises because as they age. The risks of osteoporosis increases after menopause. Besides nutritional recommendations, the National Osteoporosis Foundation recommends exercise on a regular basis to help prevent and diminish the effects of osteoporosis. It is recommended that young women get in the habit of doing some type of weight bearing exercise while young to help prevent bone density loss, especially when combined with the development of proper nutritional habits and preventative measures. Men as they age are subject to osteoporosis but at a lower rate, however weight bearing exercises have been shown to be of help to them as well. This is especially true when combined with Vitamin D and calcium supplementation.

Sample #1 Dryland Team Session-Aerobic

Exercises
1. Jumping Jacks
2. Push ups (modified or regular)
3. 2-4 count Flutter Kicks
4. Breaststroke Squats to streamline
5. Streamlined leapers
6. Regular Crunches
7. Left/Right V-ups
8. Streamlined Lunges
1 minute jog as a team

Directions: do 1 rep of each exercise up to 12 reps of each exercise and then back down again. It will take anywhere from 40 to 60 minutes and complete 1200+ total reps.

This can become a team challenge in that you, the coach could tell the team we will get in 1200 X the number of team members=the number of reps in 60 minutes. Everyone works together and strives to help each other stay focused and helps to build pride in achieving a team goal in that given amount of time.

Sample #2 Dryland Session-Power

Exercises .                                      Partner #1                                       Partner #2

1. Jump Rope                                 Jump Rope                                      Lunge Leapers
2. Med Ball 1 Legged Chest Pass
3. Med Ball Press and Pop
4. Med Ball Russian Twists
5. VASA Trainer (Freestyle Pull or pull-ups)                                         Flutter kick Crunches
6. Planks
7. Med Ball Partner Sit up and Toss
8. Med Ball Lunge and Shoulder Press
9. Med Ball Speed Tricep Press
10. Med Ball Toe Raisers in Streamlined position
11. Med Ball Pilate Toss
12. VASA Ergometer                                                                              Up/Downs (aka Bur-pies)

Directions: For this type of dryland I usually have the athletes do each exercise for 20-30 seconds. The stated goal for them is to do 1 rep each second. On the Ergometer the stated goal is to hold a certain tempo for the 30 seconds. This can be set and seen on the Ergometers digital read out. There are three exercises where the partners are doing different things while the other is doing the primary exercise. At each station there are two 30 bouts with about 15 seconds rest between each exercise. I try to get the athletes through at least 5 to 8 rounds depending on time.

Summary

Dryland that focuses on functional movements helps the swimmer to build gravity built strength and endurance that carries over into the water. This dryland will also help with injury prevention and can serve as a way to bring the team together. The number of types of exercises done is only limited by your thinking and time. The bottomline is that dryland can be challenging and fun and team building.