How to Design the Best Dryland Workout for Competitive Swimmers

Finding the best dryland workouts for swimmers is easier said than done. With so many different types of training available on the market today, how do you know what to choose? There are several important considerations to make when choosing which workout is best for your goals and lifestyle. This article will address some of these key areas to help you decide.

Dryland workouts include activities designed specifically to complement the natural movements swimmers perform in the water by supplying a base of strength, endurance, and mobility to increase performance in the pool. These can consist of basic, traditional exercises like sit ups, push ups, squats, pull ups, and dead lifts to more advanced swimmer-focused exercises like weighted body floats, back Extensions, butterfly lifts, knee extensions, leg raises, leg curls, heel raises, swimming lunges, swimming fins, plyometrics, plyo squats, free weight training, power cleans, hurdle drills, and more.

The objective of these exercises is to increase your overall body strength, speed, balance, endurance, and agility for successful swimming, or for use in competitive swimming. Swimmers who work on their form also need to focus on their core muscles to improve their technique and reduce recovery time between events.

Core strength is essential to all swimming, regardless of whether you're doing it for recreational reasons or in competitive events. By strengthening your core, you not only improve your total swimming capabilities, but you will also notice less pain once you get out of the pool. This is because the majority of your muscles are located in or around the front, middle, back, and abdomen regions of your body. If you want to maximize your chances of improving your performance and enjoying a more comfortable swim, you need to work on your strength in these areas. If you have already been performing your strength routines for years, then you should be doing these exercises in their most effective and efficient forms.

The first category of exercises that fall into this category are swimming plyometric movements. Swimmers who are familiar with this type of training to know that they need to use very specific positions and directions to generate explosive power and generate momentum to propel themselves forward. These exercises can be used to improve your kicking skills and generate more power from each kick. You should also consider adding some butterfly lifts and other motions into your normal routines, as these types of movements will help you improve your freestyle, backstroke, breaststroke, and synchronized swimming.

The second category of exercise is dynamic stretching. Dynamic stretching works on a continual kinetic chain, much like the way your body moves when you perform an Olympic kick. Dynamic swimmers can be used to build endurance and leg strength. This type of workout should be done on grass or water, but you should never do this workout on concrete or asphalt. You can use this workout to increase your stamina and leg strength for your competitive swimming bouts, or you can also use it for a fun, light-hearted workout.

The final category of exercise is strength training. Strength training helps prevent injury by helping your muscles to recover faster after every exertion. For example, doing speed curls each day will keep your muscles from recovering quickly between workouts. If you are a woman, you can add weight resistance to your exercises to make your workout even more effective, since you can target specific muscles and strengthen them without adding bulk to your frame. Many women swimmers combine strength training and flexibility into their fitness plans to reduce risk of injury, improve performance, and to give their muscles the maximum benefit with every stroke.

References

https://www.yourswimlog.com/dryland-workouts-for-swimmers/

https://swimswam.com/dryland-exercise-swim-start/