1. Dryland Training for Swimming by Jon Urbanchek & Mike Bottom

2. 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

3. 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 for girls and ~18 for boys
Weights and strength training apparatus

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

5. 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)

6. 5-6 x 45-60 min. per week in the water
Basic Training Period
10-12 years old
5-6 x min. per week in the water
3-4 x min. per week on the land

7. 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

8. Progressive Training Period
12-14 years of age
6-8 x min. per week in the water
4-5 x min. per week on the land

9. 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

10. High School Age Training Period
14 and older
8-10 x min. per week in water
3 x min. per week on land

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

12. 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.

13. Guidelines for Workouts
minutes of warm-up
2. Start with body weight exercises
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 minutes. At least 1 recovery day between workouts.

14. 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

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