Dryland Training for Swimming by Jon Urbanchek & Mike Bottom

Most Important Rule in Strength and Conditioning DO NO HARM 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’s Dryland Training

Types of Strength / Power 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

Basic Motor Learning Period 8-10 years of age 3-4 x 40-50 min. per week in the water 3-4 x 15-25 min. per week on land

Basic 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)

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

throwing/playing with medicine ball (2 kg), games Types of Activities throwing/playing with medicine ball (2 kg), games general strength - own body weight circuit training, isometric exercises, running, cycling flexibility

Progressive Training Period 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

Tubing, dumbbells (10%-15% of body weight), medicine balls (3 kg) Types of Exercises Tubing, dumbbells (10%-15% of body weight), medicine balls (3 kg) Flexibility Games (agility, athleticism) continue previous period methodologies

High School Age Training Period 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 Period Circuit training Continue development with previous methods Increasing weight and repetition

American Academy of Pediatrics Guidelines 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.

Guidelines for 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 Kids 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

Medicine Ball Exercises Resource: Video by Vern Gambetta “Advanced Medicine Ball Training”