Dryland

We are 3 weeks into our season so far, and I am very pleased with how our dryland is working.  Our goal is to get fit, understand the way we move in the water, and create strength that promotes injury free swimming and power in the water.

Monday through Friday after we Warmup with some dynamic stretches.  We rotate each of our groups through 3 different routines.

1.  Yoga - trust me, I am no Yoga guru, but it is not hard to learn and teach some basic moves and poses that will help your team.  So far we have mastered the sunrise salutations, the warrior poses and the crescent poses.  This is about 15 minutes, and it really stretches them out, and the team has really embraced it.  Depending on how humid it is in your pool, it could double as "hot" yoga.


2.  Med Balls - we have 10 different moves we do with a partner which can probably be found in most med ball programs.  I just pick out the ones I think translate the best to how we move in the water.  We are at 40 reps per minute and we are working our way up to go reps per minute.

3.  Boxing - This is new to us this year, and our team really enjoys this.  The HR is way up, the rotation and use of the core is excellent.  Some practice gloves and sparring pads are all it takes.  About 15 minutes and the team is sweating buckets.

In the weight room on Tues/Thur. we lift a little more traditionally, however on Saturday's I use a crossfit workout that I adapted for my men's team, and it has been working really well.  We use low to moderate weight and aim for reps,  We are in groups of 3, it is very competitive, and only 21 minutes total.  We use the deadlift, Burpee's, and Squats, although you could choose any 3 exercises you want for your team.  Just set up the weights and go straight through.  Everyone does two minute intervals, then 1 minute, then 30 seconds.  The rest is built in.  See the spreadsheet below.

 For the women's team, I am always looking for ways to build a little more power.  On Saturday's, the women have been riding spinning bikes, targeting their power output with various strategies, and we have been doing power cleans with 40 lb. med balls.  This has worked great, they do a power clean with the ball starting on the floor, and then finish with a push press as they use the legs to throw the ball as far as they can.  This has been fun and a little less intimidating than the bar.

2 min 2 2 2 2 2 Athlete 1 BackSquat Rest Burpee Rest Deadlift Rest Athlete 2 Burpee Rest Deadlift Rest Backsquat Rest Athlete 3 Rest BackSquat Rest Burpee Rest Deadlift 1 min 1 1 1 1 1 Athlete 1 BackSquat Rest Burpee Rest Deadlift Rest Athlete 2 Burpee Rest Deadlift Rest Backsquat Rest Athlete 3 Rest BackSquat Rest Burpee Rest Deadlift 30 sec 30- 30 30 30 30 Athlete 1 BackSquat Rest Burpee Rest Deadlift Rest Athlete 2 Burpee Rest Deadlift Rest Backsquat Rest Athlete 3 Rest BackSquat Rest Burpee Rest Deadlift
If you have any great new idea's send them my way, as I am always looking for creative ways for my team to learn how to move better.