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Questioning the Benefit of Dryland?

You should probably question a normal workout program for your swimmers.

BUT if your dryland is centered around SWIM SPECIFIC movements and building the muscle chains, you can be assured of results.

Benefits to Dryland:

1.) Faster development of swim muscles rather than in the water

2.) Long term injury prevention (support the joint, range of motion, opposing muscle groups)

3.) Targeting swim specific muscles that will not be built in the water

4.) Better prepared for college swim

5.) Increase training time without water

6.) Improve the technique in dryland

If you are still questioning the value, have your swimmers use this swim circuit to evaluate some swim-specific muscle chains that require dryland exercises to be fully developed:

Your Initial Test Set

How to add dryland from scratch

The hardest decision you have to make if you are considering adding dryland to your program from scratch is when/if to cut out water time to incorporate dryland

If your current swim program is:

For more information about in- water Training

Check out 'Sets For Dummies' worksheet (no offense) with a simplified step-by-step for your first few months to get started with little prep.

You will learn plenty just by safely getting started and trying new things.

Learn how to customize your future sets while you get started with our 'for dummies' workouts first.

Combining Dryland During In-Water Training ('Train Savage Combos')

Making practices FUN with PURPOSE

By combining Dryland during in-water training, coaches can target movements, muscles, and technique that is re-inforced when the swimmers get back in the water

Advantages for Coaches:

1. Great way to test out ideas for future dryland programs

2. Great way to 'sell' the benefits of dryland and get swimmers to respect what it can do for them

3. Sometimes this is the only way to allocate dryland time for a group

4. Can use this as a way to 'sell' dryland to the parents and board for allocatation of dedicated dryland sessions

Advantages for Swimmers:

1. Learn that dryland can help their swim technique

2. Stress muscle chains without endless junk yardage

3. Learn to respect the process of dryland so they will give it full effort when they transition to dedicated dryland sessions

Purpose for Combos:

A. Train Technique (ex. fingertip paddles with stretch cords just prior to swimming to build the proper muscle chain and high catch)

B. Push Muscle fatique just prior to racing (as a way to training for 200 yard races and such without junk yardage)

C. Make swim practices more mentally engaging

D. Utilyze in-water time to train new dryland methods and processes

We call this 'Train Savage Combos' and you can dig deeper into this concept here:

How to select and modify your own program

1. try the workouts yourself first

2. be ready with ways to customize the exercise to meet the needs of your mixed group (ie ankle weights / weight belt / latex band / free weights)

3. prepare to repeat new movements for a few weeks (or a few months) until you see progress from the entire group. Once your group can handle variations for 45 seconds to a minute even with various intensity variations (adding resistance or weight) then you will want to include that movement less frequently throughout the next few months.

4. you need to have a plan on how to integrate new people into the groups (until swimmers can do the White Color code for 45 secs comfortably they shouldn't move on)

Evaluating your Dryland Program (do every 4-6 months)

1. Create a schedule of what Muscle Chain you will focus on in each session

2. You can either make your own workouts by going to the dryland page and creating a workout OR pick a workout found in the For Dummies sheet

3. Make modifications to each exercise for the various swimmers (some might accelerate through the program faster than others)

List of Swim-Specific Muscle Chains

(click to link to each idea sheet)

Muscle Chain Explanation

Fingertip Engagement Paddle - ONE Swim (swimmersbest.com)

Power Phase Dryland

TRS Kit (Total Resistance Suspension) - ONE Swim (swimmersbest.com)

Stroke Finish Dryland

Fingertip Engagement Paddle - ONE Swim (swimmersbest.com)

Outside Muscles: BR/FLY Dryland

Fingertip Engagement Paddle - ONE Swim (swimmersbest.com)

Core- Abs / Obliques Dryland

Physio Ball - ONE Swim (swimmersbest.com)

Propulsive Kick Dryland

Stretch Cords with Leg/Ankle Cuffs - ONE Swim (swimmersbest.com)

Recovery Kick Dryland

Latex Straps - ONE Swim (swimmersbest.com)

Underwaters Dryland

Physio Ball - ONE Swim (swimmersbest.com)

Latex Straps - ONE Swim (swimmersbest.com)

Start Power (Track Start) Dryland

TRS Kit (Total Resistance Suspension) - ONE Swim (swimmersbest.com)

TRS Kit (Total Resistance Suspension) - ONE Swim (swimmersbest.com)

Latex Straps - ONE Swim (swimmersbest.com)

Shoulder Driven FR Dryland

Meet / Practice Warm Up Dryland

Behind Block Warm Up

Pre- Hab Dryland