In addition to Health and Wellness Programming for individuals and Corporate Wellness. I also have a very extensive background in training swimmers as a Dryland Coach. Dryland in itself is simply the strength and conditioning program for competitive swimmers; No Swim Technique, just how to get stronger and faster in the water through out of the water activities. I have had the pleasure of seeing many high school swimmers obtain College Scholarships and gain overall improvements from all ages of swimmers.

Below is a 36 week Dryland Training Program for a high school or club swimmer. Enjoy

36 Week Program

Core and Stabilization:

This portion of the program is the most important, as it is the foundation in which all the other movements are built upon. Research suggests that rigidity of the core stabilizing muscles is the key to maintaining proper form in the pool; the proverbial flat back or stiff back. If this area of the swimmer is inefficient then the form is broken as the swimmer wears. The broken form of the swimmer may cause other areas of the body like the hips and shoulders. It is suggested that 60% of swimmers suffer from some sort of shoulder imbalance and that 80% of it can be alleviated if the swimmer can maintain a stiff spine throughout the movement; this is great for Tanner.

Below is a sample workout for the first six weeks. Considering the time constraints there is not a lot that can be focused on, but over the course of 6 weeks a comprehensive foundation can be created. The program is stabilization intensive with slight movements throughout. The foam rolling session is 5 minutes and the movement prep is 5 minutes (30 seconds in each movement). The work set is 1 minute movements for each exercise 3 times through (total of 12 minutes). The finisher set is max effort  for a total of 5 minutes.

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Plank Arm raises

Glute Bridge

Single Leg Glute Bridge

Straight Leg sit up

Work Set:

TRX Plank

TRX Pike

TRX Knee Drags

TRX Superman

Finisher Set:

Flat Back Bear Crawl Reverse Races (Last person wins)

 

 

 

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Plank Arm raises

Glute Bridge

Single Leg Glute Bridge

Straight Leg sit up

Work Set:

Jack Knife with Stability Ball

Russian Twist

Side Planks

TRX Mountain Climbers

Finisher Set:

Kneeling side-to-side ball slams

Plank

(Pair up; 15 slams each side an switch with partner for 6 minutes)

 

Yoga (Recovery)

 

Strength Program:

The strength program is really base level movement program that transitions into a loaded protocol. This portion of the program cannot begin until proper demonstration of the stabilization phase is completed. The days are broken down into an upper body intensive and lower body intensive day. Ideally I would want to get two full body exercises each day but there is not enough time to accomplish.

 

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Open Books

Arm Circles

Arm Figure Eights

Scapula retractions

Work Set:

10 TRX Row

6 Pull Ups

8 Single Kneeling Kettlebell Press

5 TRX Chest Fly to T-hold

(as many times through in 15 minutes)

Finisher Set:

Pushups

Sled Pulls

(Partner pushups until sled is pulled) twice

 

 

 

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Glute Bridge

Side lying knee openers

Side lying heel to knee touches

Standing hip hinges

Scapula retractions

Work Set:

5 Goblet Sumo Squat

5 Dead Lift

5 Single Side Loaded Forward Lunges

5 TRX Single Leg squat

(as many times through in 15 minutes)

Finisher Set:

High Sled Pushes

Low Sled Pushes

(down and back twice)

 

Yoga (Recovery)

 

The power program is designed to build on the stabilization program. The goal is to create power or explosiveness through some of the same movement patterns taught in the above strength training program. This particular program is believed to be the most beneficial aspect of training. In youth swimming a swimmer can gain a significant advantage just be being explosive off the blocks and off the wall. The work load is really driving that portion home by focusing on power of both the upper and lower body on both days. Due to the nature of power exercises it is important to reduce the amount of repetitions so the goal is 8 per exercise.

Power Program:

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Glute Bridge

Warm-up:

Power Skips

Lateral Bounds

Jump Rope

Work Set:

Depth Jumps

Explosive Push ups

Medicine Ball Throws

Streamline Jumps

 

 

 

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Bird Dogs

Glute Bridge

Warm-up:

Power Skips

Lateral Bounds

Jump Rope

Work Set:

Hurdles (double leg, single leg, 180 degree jumps)

Medicine Ball Slams

Box Jumps

Chest Throws w/ med ball

Yoga (Recovery)

 

Sports Specific Program:

This portion combines all of the foundational movements above into demonstration and action of similar movements done into the pool. It is very important to not stress the shoulders due to the already persistent over use in the pool on a day to day basis. A big focal point of this program is get them moving in certain positions while maintaining a flat back and great postural balance throughout.

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Arm Circles

Arm Figure 8 circles

Scapula retractions

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

Over/Unders

High Knees

Work Set:

TRX Swim Fly (Variation of the TRX Superman)

Squat Hold into Streamline Jumps (triple Extensions)

Lying feet raises

Prone Frogger Swim

 

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Arm Circles

Arm Figure 8 circles

Scapula retractions

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

Over/Unders

High Knees

Work Set:

TRX Plank weight freestyle stroke

TRX Breast Stroke (variation of the TRX superman)

Superman

 

Yoga (Recovery)

 

Loaded Strength and Power Program:

This portion is designed to combine all aspects of training into strength or power coordinated movements. The two exercises chose for this portion is the deadlift and the clean. In addition, the front squat and the hang clean will be used alternatingly. This section of the training protocol is to really develop strength and power for the blocks.

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

90/90’s

Over/Unders

High Knees

Work Set:

Deadlifts (6 sets to 3 RM)

 

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Arm Circles

Arm Figure 8 circles

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

90/90’s

Over/Unders

High Knees

Work Set:

Clean (6 sets to 3RM)

 

Yoga (Recovery)

 

 

Flexibility, Core, and Taper:

This portion of the program is refocusing on the stability learned in the first 6 weeks as the swimmer begins to taper into their swim meet. In addition to, core stabilization and endurance we focus on range of motion of the hip joints and shoulder girdle. The reason for this is to limit the drag do to the inability go through the proper range of motion that can be sometimes created by the above programs.

Day 1 Day 2 Day 3
5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Arm Circles

Arm Figure 8 circles

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

Over/Unders

High Knees

Work Set:

Plank

TRX Superman

40 yard walk outs

5-minute foam rolling

Movement Prep:

Cat/Camel

Fire Hydrants

Open Books

Single Leg Donkey Kicks

Quadruped T-Spine Rotations

Shoulder packing

Bird Dogs

Glute Bridge

Single Leg Glute Bridge

Arm Circles

Arm Figure 8 circles

Warm-up:

Walking Knee Pulls

Walking Tin Soliders

Over/Unders

High Knees

Work Set:

40 yard Flat back mountainclimbers

Plank knee drags

TRX Scapula retractions

 

Yoga (Recovery)

 

In this particular program yoga is prescribed every week for two reasons. The simplest reason is because it is the only thing I could get my swimmers into on Saturday and because some of their swim loads are very extensive. Going into the rest day with a recovery session has been extremely beneficial.

In regards to nutrition guidelines, the most important aspect is to eat whole foods throughout the day. This is harder said than done because these swimmers are between the ages of 8 and 17 and their bodies perform amazingly on some of the worse diets. Trying to convince them to ditch the In-N-Out for broccoli and sprouts is hard. The other key to success is post workout meals and hydration. This is something discussed with the swimmers on a consistent basis. The transition from pool to dryland sessions or vice versa needs to have a quickly absorbed meal like a smoothie or bar of some sort, also, drinking water while in the pool is important as well.