Dryland Training for College Level Swimmers
Introduction
This post is a follow up to the last one on Dryland Training. If you read through the last blog you have probably surmised that I am not a big fan of weight training. I am not convinced that a swimmer should exclusively be in a weight lifting program only. I believe there is a place for weight training in college swimming, just not for distance swimmers. I believe that a hybrid weight lifting and dryland training program will be the most effective method to helping swimmers gain land strength that transfers to the water. However, for this to happen the weight/dryland training program must focus on strengthening functional movements and provide exercises that increase flexibility and land based endurance. I put this dryland training program in place for last season to help those who were not able to lift weights for various reasons. I am interested in hearing the opinions from those who read this post. If you would like to comment please do so at the bottom of the post.
BYU SWIMMING AND DIVING
Distance Group Dryland Program 2019-2020
Purposes: Create a dryland routine that does the following:
1. Builds strength and enhances endurance training by exercises done in gravity
2. Causes the muscles to work together synergistically
3. Enhance anaerobic capacity and provides the foundation for speed in the water
4. Prevent future injuries
5. Train movements for greater functional strength in the water to compliment what is done in the water
Methods:
1. Plyometric exercises
2. Running
3. Medicine Balls, Dumbbells and Kettle bells
4. Jump Ropes
5. Calisthenics Body weight exercises
6. Core work
7. VASA Trainer and Ergometer
8. TRX and 4 D Pros
9. Active stretching
Program Phases:
1. September 5 to 28 Foundational Strength Phase
2. September 30 to October 18 Basic Strength Phase
3. October 21 to November 13 Strength Endurance Phase
4. November 14 to 20 Recovery Phase
5. November 25 to December 22 Strength Endurance Phase
6. December 27 to February 10 Power Endurance Phase
7. February 12 to February 19 Recovery Phase
Program Outline
Foundational Strength Phase September 5 to 28
1. Focus: Core body work and body weight exercises-done in a circuit
2. Use this phase to teach correct movements
3. Specific Exercises (45 to 60 minutes in a circuit type set up)
Basic Strength Phase September 30 to October 18
1. Focus: Core body work, body weight exercises and foundational strength-swim specific
2. Emphasis on correct movements that simulate in water technique
3. Specific Exercises (45 to 60 minutes in timed sets and 2-3 rounds)
a. Core work
b. Running
c. Calisthenics
d. Jump Rope
e. VASA Trainer and Ergometer
f. Plyometric
g. Medicine Ball, dumbbell and kettle bell
h. Body weight exercises
i. 4 D Pros
Strength Endurance Phase October 21 to November 13/ November 25 to December 22
1. Focus: Core body work and body weight exercises performed at the speed of movement needed to simulate swimming speeds-timed reps to train for the desired tempo for in water races
2. Specific Exercises (45 minutes with more built in recovery between exercises)
a. Core work
b. Calisthenics
c. Jump rope
d. VASA Trainer and Ergometer
e. Plyometric-using tubing and TRX bands with an emphasis on tempo of movement
f. Medicine ball, dumbbell and kettle bell-with an emphasis on tempo of movement
h. Body weight exercises
i. 4 D Pros
Recovery Phase November 14 to November 20/ February 12 to February 19
1.Focus: Core body work with active stretching and maintenance exercises to protect the gains from previous phases
2. Specific Exercises (40-45 minutes of exercises, tapering down to allow for more rest to help prepare the body to compete at the highest levels possible)
a. Core work
b. Light calisthenics
c. Light tubing for stretching and muscle warming purposes
d. Jump Rope for light cardio purposes
e. TRX bands for technique purposes
f. 4 D Pros
Power Endurance Phase December 27 to February 10
1. Focus: Core body work with body weight exercises performed at the speed of movement needed to simulate swimming speeds-timed reps to train for the desired tempo for in water races.
2. Specific Exercises (40-60 minutes of exercises, with more rest built in to increase effort and insure proper technique is being used, timed reps for tempo purposes)
a. Core work
b. Calisthenics
c. Medicine Ball, dumbbell and kettle bell
d. VASA Trainer and Ergometer Plyometric
e. TRX Bands and 4 D Pros
Sample Schedule for Foundational Strength Phase September 5 to 28
Monday/Thursday
1. Run 15 minutes
2. Exercises done in a circuit (30 reps each exercise for 45 minutes)
a. VASA Trainer
b. Jump Rope
c. Tubing Freestyle pull throughs (tempo focus)
d. Planks
e. Push-ups
f. Jumping Jacks
g. Crunch-Left/Rights
h. Tubing-Bent Elbow Backstroke Twisters
i. Streamlined leapers
j. Crunch flutter kicks
Tuesday/Friday
1. Run 15 minutes
2. Exercises done in a circuit (30 reps each exercise for 45 minutes)
a. VASA Ergometer
b. Jump Rope
c. Tubing-Breaststroke Arms
d. Crunch Accordions
e. Reverse Push ups
f. Lunge Leapers
g. Crunch Trikes
h. Tubing-Backstroke Clappers
i. Burpees
j. L/R Accordions
Wednesday Morning-Off
Sample Schedule for Basic Strength Phase September 30 to October 18
Monday/Thursday
1. Run 15 minutes+5 minutes of stair work in Smith Field House
2. Exercises done in a circuit (30 reps each exercise for 45 minutes)
a. VASA Trainer/Ergometer
b. TRX/4 D Pros: Reverse Pull ups
c. Jump Rope
d. Medicine Ball Overhead slams
e. Mountain Climbers
f. Tubing: Triceps Press
g. Med Ball Partner Sit up and toss (Plyoball?)
h. Med Ball “Speed” Triceps Press
i. Tubing: Fly Recovery
j. TRX/4 D Pro Accordions
Tuesday/Friday
1. Run 15 minutes
2. Exercises done in a circuit (30 reps each exercise for 45 minutes)
a. Med Ball Crunch Twisters (Plyoball?)
b. TRX/4 D Pro Biking
c. VASA Trainer/Ergometer
d. Med Ball 1 Legged Chest Pass to partner (or wall)
e. TRX/4D Pro Reverse V-ups
f. DB Squat and throw to streamline
g. Med Ball Partner Press and Pop
h. Jump Rope
i. DB Lunge and throw to streamline
j. Med Ball Standing Left-Center-Right-Center Twisters
Wednesday Morning-off
Sample Schedule for Strength Endurance Phase October 21 to November 13/ November 25 to December 22
Monday/Thursday
1. Exercises done in a circuit (30 repetitions each exercise with stretching after the exercise, 45 to 50 minutes)
a. VASA Trainer/Ergometer
b. Med Ball Push-ups
c. Med Ball Pilate Toss w/partner
d. Jump Rope
e. Med Ball Traveling Push-ups (left-Center-Right-Center)
f. Med Ball Pilate Toss w/Partner 1 up and 1 down
g. TRX/4 D Pro Mountain Climbers
h. Jump Rope
Tuesday/Friday
1. Exercises done in a circuit (30 repetitions each exercise with stretching after the exercise)
a. DB Lunges
b. DB Breaststroke Squats to streamline
c. Tubing: Free Pull Throughs
d. TRX/4 D Pro Push-ups
e. TRX/4 D Pro Fly Kicking
f. DB Squats to streamline
g. DB Shoulder Shrugs
h. Tubing: Bent Elbow Backstroke Twisters
Wednesday Morning-off
Sample Schedule for Recovery Phase November 14 to November 20/ February 12 to February 19
Monday/Thursday
1. Exercises done in a circuit with emphasis on speed and exactness 20 reps each exercise 30 to 40 minutes
a. Jump Rope-two foot or alternating
b. Tubing with therabands
c. TRX/4 D Pro Dives to Streamline
d. Crunch Twisters Tubing: Choice of exercise
e. Planks
Tuesday/Friday
1. Exercises done in a circuit with emphasis on speed and exactness 20 reps each exercise 30 to 40 minutes
a. TRX/4 D Pro Dives to streamline
b. Crunch left/rights
c. Tubing; Fly Recovery
d. Push ups
e. Tubing: Backstroke Clapper
f. Jumping Jacks
Wednesday morning-off
Sample Schedule for Power Endurance Phase December 27 to February 10
Monday/Thursday
1. Exercises done individually for decreasing reps with increase tempo-Reps 30-20-10 for 45 to 50 minutes
a. VASA Trainer/Ergometer (Focus is on goal splits times and tempo)
b. Med Ball Crunch 1-2-3
c. Tubing: Back Clappers
d. DB Lawn Mowers to streamline reach
e. Jump Rope
f. DB Squat and Throw to streamline simulating dive off blocks
g. Med Ball left/right V-Ups
h. Med Ball Crunch flutter kicks
Tuesday/Friday
1. Exercises done individually for decreasing reps with increase tempo-Reps 30-20-10 for 45 to 50 minutes
a. TRX/4 D Pros: Butterfly Kicks
b. DB Lunge and Shoulder Press
c. Med Ball Combo Lift: Triceps Press-Shoulder Press
d. TRX/4 D Pros: Mountain Climbers
e. Med Ball Press and pop w/partner
f. DB Shoulder Shrugs
g. TRX/4 D Pros Push-ups (12-10-8)
h. Plyoball Ab In and Out V-ups
Wednesday morning-off
Summary-the Goal of Distance Group Dryland Training Program
This dryland program is designed to be both flexible and adaptable to the individual needs of the student-athletes. Exercises, repetitions and other elements can be added or deleted depending on a number of factors. Rehab exercises can also be added to the program using tubing, VASAs and light calisthenics. The program can be used to teach important skills that will carry over into the water. Tempo can be trained on the VASA, VASA Ergometer and tubing exercises, streamline position can be taught and used on many of the medicine ball, dumb bell exercises and calisthenics. The program will help to improve, and enhance the aerobic and anaerobic levels in the student-athletes, as well as serve to provide the student-athletes with weight bearing exercises so very important to bone density, as well as using gravity to help with land base endurance that will help in water endurance.
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