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. …
A Comprehensive Look at Our 3 Day At-Home Swimming Dryland Program Read More »
In the holiday lull of the lengthy winter swim season, some of our better athletes are chipping away at their weaknesses, building to their strengths, and generally outworking the competition. While some excuse away their laziness over the holidays as a ‘break’, others view it as a chance to double-down on swimming, but very strategic …
Tip #3 – Use Unilateral Exercises to Develop the Lower Extremities If you are limited by access to equipment or adequate time to develop athlete proficiency at the primary barbell lifts, unilateral exercises are a very strategic selection. While bilateral exercises such as the traditional barbell back squat or deadlift may be rate-limited in their …
Tip #2: Train Lower Leg Flexion for More Resilient Breaststrokers Lower leg flexion, notably leg curls like the machine hamstring curl, swiss ball hamstring curl, valslide hamstring curl, and a handful of other variants regularly take the backseat in targeted hamstring training to hip hinging variations like the Romanian Deadlift (RDL), Trap Bar Deadlift, …
Tip #1: Never Underestimate the Band Pull Apart Regardless of if our swimmers are just doing a short warm-up, like our Champion Complex, or a more lengthy workout, I always encourage our athletes to do at least a handful of band pull aparts. For athletes that I’m fortunate enough to work with throughout the year, …
