The Dryland Essentials

If you look around the swimming world, dryland is becoming more and more of a staple in a team’s progression. From the age group level to the elite, discussion on how to properly implement dryland training are spreading like wildfire. 

If you’re new to dryland or looking to refocus your efforts, let’s walk through some essentials you can apply with your own programming. 


Dryland Essential #1: Function

The most basic and arguably the most potent thing you can do for yourself is focus on injury prevention! Think about it, less interrupted training time, more time in the pool, better performance. It is quite simple when you look at the progression.

However, maintaining that ability to train is easier said than done. Swimming is high volume, high repetition and the human body needs daily care. 

That’s why we start each dryland session off with what we call “Function.” Yes, the exercises are fantastic warm up exercises and will help you swim better through movement improvements. However, they are also meant to improve daily function. They are meant to make life easier which will make SWIMMING easier. 

Dryland Essential #2: Raise the Bar

You can interpret this a handful of ways. As a swimmer (or swim coach), do not fear increases in strength, do not fear the power of basic movement, and embrace general skill to raise the bar as as swimmer. Track success on the dryland side as well. 

Some Simple Tips to Follow: 

  • Higher reps leads to more protein breakdown and more muscle growth. Many swim programs I talk to say they do three sets of 15-20 repetitions because they don’t want the athletes to look like bodybuilders. However, this is exactly what bodybuilders do. 
  • Lower reps and higher weight will help build strength without the same level of protein breakdown. It also allows you to train less volume which is helpful in a high volume sport like swimming. Build proper form first. Then increase the weight. 
  • Basic movements work really well. You don’t have to be fancy! Drylan

CLICK HERE to read the full article from our friends at Ritter Sports Performance


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