With no end in sight to the current pandemic, I’ve compiled a free 3-Day Dryland Workout for High School Swimmers. This workout is primarily intended for Pottsville Area High School Swim Team, which has extensive experience on many of these exercises and know some of the specifics with regards to how we coach what cue.
This program is almost entirely bodyweight-based. The only pieces of specialized equipment are for optional segments of the workout. They include a pull-up bar for dead hangs, a dumbbell for half-kneeling dumbbell overhead presses, and a hill for hill sprints. Though the hill sprints are optional, I highly recommend them.
Very few training methods induce the same set of adaptations as hill sprints, particularly in swimmers who develop tight hips from repetitive use in the same planes of movement. Though it may be, don’t consider the lock down a hindrance to your athletic success. This is an opportunity to focus on the season ahead and improve your overall fitness. By getting in shape now, you’ll be better prepared for when you get back in the pool.
Because this program is designed to accommodate everyone by not including any special equipment, some benefits are indeed lost. Though bodyweight training can be part of an extremely effective training routine, it is only one tool in our toolbox. And the more tools we have access to, the better designed, and more specialized we can make a program.
With this in mind, if you have access to strength training equipment, we’d be happy to work with you in designing a more robust training program. You can also visit the handful of articles from around the web that collectively make up our Internal Program Review Series. These provide actual strength training workouts, along with the scientific and biomechanical principles that make them so effective.
Here’s an article from the series, written for Swimming Science: Internal Program Review: Strength Training for an Elite Freshman Swimmer.
You can also visit some other articles on the site to learn about improving your immune system, and also how to improve your performance while quarantined.
Demo Video
Here’s a link to the demo video where I talk about how to fill in the program, how to complete each exercise, special notes, and more. This video is the key to help you get the most out of the workout.
I’ll apologize in advance for the sound quality of the video. I’ll try to film a replacement video in the coming days, but this will provide all of the pertinent info to get you started. Watch the demo video here.
Download the At-Home Dryland Training Program Here
Contact:
If you have any questions about the program, feel free to reach out in the contact box below:
