Transcript Dryland Training for Power

Dryland Training
for Swimming
by Jon Urbanchek &
Mike Bottom
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
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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)
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
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
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”