What is a Dry Land workout?
Ever wonder how a swimmer trains outside of the pool? “Having over 15 years of swimming experience, dry land training has led me and many of the swimmers I have coached to championships, personal records and league titles!” Dry land training isn’t only for swimmers but many other sports as well, such as rowing, diving, hockey, water polo, skating, etc. Dry land training gives you many ways to exercises outside of the pool, rink, or lake to help you improve your strength, stamina, flexibility, coordination, speed and endurance, while decreasing the risk of injury. Dry land training can be used for sports specific training or just everyday use.
All athletes and individuals at every stage can benefit from a dry land program. In addition to a motivational value, the following are common reasons given to include dry land activities in a sport or a daily routine: 1.) Increased flexibility, 2.) Muscular training, 3.) Improved coordination 4.)Aerobic conditioning and 5.)Injury rehabilitation. Remember to start light and gradually increase the weights; slow progress is the key to good strength gains without injury!
Dry land training is functional training that dictates, that the body moves in movement patterns, not isolated muscle actions. Therefore this dry land class focuses on movement actions related to sport specific and daily activities, not isolated body-building exercises. This program uses two to three different phases. The first phase is to either get you started or to build strength. The second phase is to take your strength gains and build on them. The third phase (if you are training for a competition) is for the last three to four weeks before a competition, and you should stop the routine 7 – 14 days before the first day of competition. You are going to maintain most of your strength gains, build more muscular power, and begin to reduce the stress to your muscles so they are fully recovered for the big event!
Below is an example of some exercises!
- Lower Body Exercises – These includes all lower body exercises that will improve stability, strength and ultimately more power in the lower body. These exercises will transfer to a better start, turn and kick in the pool, or daily activities!
- Alignment and core rotation exercises – This component includes all core exercises. Core strength and stability as well as the ability for the core to rotate are very important when trying to maintain proper alignment and posture in the water.
- Pull and Push Exercises – Exceptional upper body strength is needed to maximize ones potential as a swimmer. The pulling muscles, such as the lats and posterior deltoids are more dominant in swimming.
- Shoulder Stability – Injury prevention is the most important component of any strength and conditioning program. If you’re hurt you can’t perform at a 100%. This component is made up of a variety of exercises that help increase stability and strength through different ranges of motion which will help prevent shoulder problems.
Why should you practice dry land training? It’s simple, vary your athletic routine. A varied routine keeps the body toned and fit and pushes individuals to develop new skills. Dry land training is a great way to break through a plateau and move up to a new level of fitness, strength and speed!
Come check out this exciting new class that will begin in June, every Monday from 10:45 – 11:45!
Ask Chris for details!