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Dryland Training for Swimming by Jon Urbanchek & Mike Bottom

Dryland Training for Swimming by Jon Urbanchek & Mike Bottom

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Dryland Training for Swimming by Jon Urbanchek & Mike Bottom

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  1. Dryland Training for Swimmingby Jon Urbanchek &Mike Bottom

  2. Most Important Rule in Strength and ConditioningDO NO HARM!!Dryland strength and conditioning should complement and enhance the swim training.Adapted from Jim Richardson’sDryland Training

  3. 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 Training

  4. 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

  5. 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 Period

  6. 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 Period

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

  8. 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 Period

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

  10. 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

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

  12. 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 Guidelines

  13. 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 Workouts

  14. 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 Kids

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