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