DRY LAND TRAINING.....

Integrate dry land work into the water programme

Ask yourself the question your session you are performing making you tired or is it training you?

Aim of dry land work is to develop the best swimming athlete possible!

Effort does not equal intensity


Recognise the differences in Male & females in terms of framework.

Make Training accumulative. Quote “1 session does not make an athlete but 1 session could break a swimmer”


Train movements not muscles – aggregate muscle action. “Neurologically, the brain does not recognise individual muscles; it recognises patterns of movements”

Train linkage of muscles


“Train toe nails to finger nails” – the function of a muscle depends critically on the context in which it is activated.

Demands of the event and of the stroke lead to adaptations of the programme – look at what the muscle is doing in the water and then ensure land programme is similar movements.


Failure is ok – as long as this then becomes the new goal!


All components should be trained throughout the whole year.

Machines lead to 1 plane movements therefore want to use all plane movements

Use movements with Med balls, especially before swimming “Wake up to Core”

Serape Effect – diagonal rotation patterns, emphasis on rotation therefore need lighter balls (3kg max)


Use dumb bells instead of bars – allows for more individual muscles and groups to work independently.

Emphasis on catching, not always throwing


When using stretch cords look at doing backwards movements



Use hurdles – especially for breaststrokers

Use core work as warm up then can bring the warm up in the swim session down.


Plan for sessions – Functionally strong, fast, fit, get specific


Periodisation


Foundation Strength – Total body and multiple joints movements with external resistance and body weight.

Basic strength – Volume loading through push/pull/squat sequence work

Power endurance – High Intensity work 20-30sec with 1:1 rest in multiple sets – emphasis on total body work out

Strength Endurance – 30-60secs with recovery up to 1:1 or 1:1.5

Recycle (Taper) – emphasis on recycling all of the above through short periods to refresh those aspects needed.


Ask yourself the question : Is the session you are performing making you tired or is it training you?