Dryland Training for Swimmingby Jon Urbanchek &

Mike Bottom

Most Important Rule in Strength and Conditioning

DO NO HARM!!Dryland strength and conditioning

should complement and enhance the swim training.

Adapted from Jim Richardson’sDryland Training

• Explosive Power Training– Game type sports (jumping, quick explosive movements)– Medicine ball for upper body

• Muscular Endurance Training– Circuit training for load duration– distance swimmers> :50 on / :10 off– mid-distance> :40 on / :20 off– Sprint> :30 on / :30 off

• Maximum Strength Training– shorter the race, the more important– should be delayed until 16-17 for girls and ~18 for boys– Weights and strength training apparatus

• Explosive Power Training– Game type sports (jumping, quick explosive movements)– Medicine ball for upper body

• Muscular Endurance Training– Circuit training for load duration– distance swimmers> :50 on / :10 off– mid-distance> :40 on / :20 off– Sprint> :30 on / :30 off

• Maximum Strength Training– shorter the race, the more important– should be delayed until 16-17 for girls and ~18 for boys– Weights and strength training apparatus

Types of Strength / Power TrainingTypes of Strength / Power Training

• 8-10 years of age3-4 x 40-50 min. per week in

the water

3-4 x 15-25 min. per week on land

• 8-10 years of age3-4 x 40-50 min. per week in

the water

3-4 x 15-25 min. per week on land

Basic Motor Learning PeriodBasic Motor Learning Period

• variety of movement and activities in the water

• general endurance, flexibility, agility

• ball games

• basic swimming technique skills

• running, jumping, throwing

• gymnastic exercises (body weight only)

• variety of movement and activities in the water

• general endurance, flexibility, agility

• ball games

• basic swimming technique skills

• running, jumping, throwing

• gymnastic exercises (body weight only)

Basic Motor Learning PeriodBasic Motor Learning Period

• 10-12 years old

5-6 x 45-60 min. per week in the water

3-4 x 20-30 min. per week on the land

• 10-12 years old

5-6 x 45-60 min. per week in the water

3-4 x 20-30 min. per week on the land

Basic Training PeriodBasic Training Period

• throwing/playing with medicine ball (2 kg), games

• general strength - own body weight

• circuit training, isometric exercises, running, cycling

• flexibility

• throwing/playing with medicine ball (2 kg), games

• general strength - own body weight

• circuit training, isometric exercises, running, cycling

• flexibility

Types of ActivitiesTypes of Activities

• 12-14 years of age

6-8 x 70-90 min. per week in the water

4-5 x 20-40 min. per week on the land

• 12-14 years of age

6-8 x 70-90 min. per week in the water

4-5 x 20-40 min. per week on the land

Progressive Training PeriodProgressive Training Period

• Tubing, dumbbells (10%-15% of body weight), medicine balls (3 kg)

• Flexibility

• Games (agility, athleticism)

• continue previous period methodologies

• Tubing, dumbbells (10%-15% of body weight), medicine balls (3 kg)

• Flexibility

• Games (agility, athleticism)

• continue previous period methodologies

Types of ExercisesTypes of Exercises

• 14 and older

8-10 x 90-120 min. per week in water

3 x 30-40 min. per week on land

• 14 and older

8-10 x 90-120 min. per week in water

3 x 30-40 min. per week on land

High School Age Training PeriodHigh School Age Training Period

• Circuit training

• Continue development with previous methods

• Increasing weight and repetition

• Circuit training

• Continue development with previous methods

• Increasing weight and repetition

High School Age Training PeriodHigh School Age Training Period

• 1. Appropriate methodologies and safety precautions to ensure safety and effectiveness. Need to start a program must be determined first.

• 2. Preadolescents and adolescents should avoid:–Power lifting; body building; max lifts.

• 3. Educate to avoid performance enhancing substances.

• 1. Appropriate methodologies and safety precautions to ensure safety and effectiveness. Need to start a program must be determined first.

• 2. Preadolescents and adolescents should avoid:–Power lifting; body building; max lifts.

• 3. Educate to avoid performance enhancing substances.

American Academy of Pediatrics GuidelinesAmerican Academy of Pediatrics Guidelines

• 1. 5-10 minutes of warm-up

• 2. Start with body weight exercises

• 3. 8-15 repetitions, 6-8 exercises using all muscle groups through full range of motion

• 4. Increase repetitions, sets, and resistance over time

• 5. 3 workouts per week lasting 30-40 minutes. At least 1 recovery day between workouts.

• 1. 5-10 minutes of warm-up

• 2. Start with body weight exercises

• 3. 8-15 repetitions, 6-8 exercises using all muscle groups through full range of motion

• 4. Increase repetitions, sets, and resistance over time

• 5. 3 workouts per week lasting 30-40 minutes. At least 1 recovery day between workouts.

Guidelines for WorkoutsGuidelines for Workouts

• 1. Light resistance and controlled movements

• 2. Body weight or tubing

• 3. Strength training, NOT weightlifting

• 4. Can begin as early as 8 if the child can follow directions and maintain proper technique and form

• 1. Light resistance and controlled movements

• 2. Body weight or tubing

• 3. Strength training, NOT weightlifting

• 4. Can begin as early as 8 if the child can follow directions and maintain proper technique and form

Guidelines for KidsGuidelines for Kids

Resource:

Video by Vern Gambetta

“Advanced Medicine Ball Training”

Resource:

Video by Vern Gambetta

“Advanced Medicine Ball Training”

Medicine Ball ExercisesMedicine Ball Exercises