This document provides information on dryland training for swimmers. It begins by establishing the need for dryland training to address muscle imbalances from repetitive swimming motions and improve strength, power, and injury prevention. It then discusses principles for dryland workout design for swimmers, emphasizing exercises that lengthen muscles, improve stability, and mimic swimming motions. Core stability is highlighted as important for technical development in young swimmers. The document concludes by demonstrating exercises and discussing considerations like breathing patterns, mobility assessments, and corrective exercises.

1. TOP TO BOTTOM
12 AND UNDER
DRYLAND TRAINING
ASCA WORLD CLINIC 2015
CHARLIE HOOLIHAN – CSCS, CES, PES

2. CAVEAT AUDIENS!!
 The author of this presentation is a sprinter.
 BUT he has done the Hawaii Ironman, several half Ironmans
and marathons.
 The author of this presentation is a short attention span
coach, athlete and researcher.
 BUT it makes him want to do something other than watch or
participate in hours of mind numbing workouts. Have used
dryland training with swimmer since 1979.
 The author is an English major.
 BUT swim coach since 1974, CSCS 2002. Health and Fitness
researcher/author who has trained junior national and national
swimmers, age group triathletes, runners and masters swimmers.

3. A HUMBLE OFFERING
“When the human body is
concerned, we are dealing with a
system that is so complex with so
many interrelated variables, we
can do nothing but be humble
about our beliefs and
recommendations.”
Chris Beardsley

4. WHY DRYLANDS FOR
SWIMMERS?
• Some things you
know
• Some things you
may not
• Some reasons to
use to explain to
parents and
swimmers

5. WHY? BECAUSE….
 The repetitive motion of swimming creates muscle
imbalances increasing the chances of injury.
 Active releases, flexibility exercises, corrective exercises and
resistance training can restore muscle balance.
 Aerobic training decreases strength and anaerobic power
 Resistance training strengthens tendons as well as muscles.
 Resistance training to failure can improve aerobic
capacity.
 Resistance training creates stronger joint force couples
 Resistance training shows a significant improvement in
movement economy compared to subjects who perform
normal aerobic programming.

6. WHAT’S LOST?
 Runners divided into HIT and HVT groups
had the same relative improvement in
their 10K times
 Swimmers divided similarly had the same
relative improvements in events
between 100 and 400 meters.
 Research consistently shows similar if not
superior gains in aerobic capacity with
high intensity training
(Laursen et al 2010)

7. BUT WAIT THERE’S MORE…..!
 Improved exercise performance as
measured by time-to-exhaustion tests or
time trials
 Increased maximal oxygen uptake
 Increases compliance in peripheral
arteries
 Increases the value of your 401K
 Order now and it will improve your
dancing skills!

8. RESISTANCE TRAINING TO MUSCLE FAILURE
(MIKKOLA ET AL. 2006)
20% of endurance volume replaced by strength and power
training with no loss of aerobic capacity. Lactate to velocity
improved slightly in experimental group

9. GENETICS:
SOME PEOPLE ARE KENYANS SOME
ARE JAMAICANS
• More than 50% of the people
in the US have a higher % of
fast twitch fibers.
• In a cardiovascular training
study improvements in VO2
max ranged from 0-1000%
• In a strength training study
hypertrophy improvements
ranged from 0-54%

10. **JOINT INTEGRITY AND TECHNIQUE**
 Most individuals have joint
dysfunctions.
 Continuous exercise to physical and
mental fatigue attacks areas of
dysfunction.
 Strength sessions can improve the
integrity of joints and create more
stability.
 Training at higher but controlled
tempos with mindful technical
proficiency increases joint
stabilization.
 Bring all the muscles to the party!

11. ENJOYMENT
 Continuous swimming and black line fever is not
pleasant for some (most?).
 Something different to look forward during a
week.
 Different goal setting that is .

12. WHY DRYLAND RESISTANCE
TRAINING FOR 12 AND UNDERS
1. Help prepare them for next level of dryland.
1. Increase strength, stability and motor control.
2. Training to walk and chew gum.
2. Increase workout time without adding more black
line fever time.
1. It’s different and fun.
2. They get to visit more and develop team
comradery

13. IMPROVE THE FORCE COUPLE IN THE MUSCLES
SURROUNDING A JOINT WITH STRENGTH AND
STABILITY
(ANTERIOR FORCES IN THIS IMAGE)

14. WHAT ABOUT SPORT
SPECIFICITY?

15. SPORTS SPECIFICITY IS THE SPORT
“No exercise in the weight room is sport specific. Training
in the weight room enhances physical qualities
associated with athleticism which is different from skill.
The repetition of the sport’s skill is what allows the
strength aspect to transfer.”
Rob Panariello
“There are reams of research showing improved
performance and transference into sporting actions.”
Bret Contreras

16. IS THIS SPORTS SPECIFIC?
LOCHTE LIFTING BIG ASS
TIRE!
LOCHTE LIFTING BIG ASS
CHAIN!

17. LOCHTE IN HI-TECH FASHION SWIM CAP, SUIT
AND FINS DOING A HIGH INTENSITY WORKOUT
W MEDBALL AND ROPE BY POOL!

18. LOCHTE’S WORKOUT WITH TWO
HAPPY TRAINERS!

19. SWIMMING SEEMS IDEALLY SUITED
TO DRYLAND STYLE HIT WORKOUTS
 Event times range from 18 seconds to 20 minutes.
 There are few ways you can improve force production
equally in the pool.
 Aerobic training weakens anaerobic muscle fibers and
more than half of swim events are at least 50 %
anaerobic.
 There is a good chance that some swimmer s can be
“tricked” into working harder on drylands than in pool.
 Specific gravity considerations.

20. NOW THAT WE’RE ALL IN
AGREEMENT!

21. A LITTLE BIOMECHANICS AND
PHYSIOLOGY AS IT RELATES TO
SWIMMING AND DRYLANDS

22. HOW DO MUSCLES RESPOND
DIFFERENTLY IN SWIMMING
 In land based activities, muscles react to ground force
reaction of the foot.
 Swimmers have an entirely different force reaction
 Top to bottom reaction.
 Hand is the driver of force and chain reaction.
 Force is initiated by a liquid and not a solid
 Force on opposite end is also anchored by liquid, not solid
 Thorax and its appendages – scapula, shoulders, ribs etc
and their attendant muscles, ligaments and attachments
take on a role similar to pelvis and trunk muscles

23. THERE ARE MANY CONSIDERATIONS
IN DRYLAND DESIGN FOR
SWIMMERS.
 Swimming primarily involves internal rotation of the
shoulder complex.
 Swimming requires a lengthened or extended torso.
 Popular dryland or gym exercises are primarily
designed for shortened or flexed torso and internal
rotation.
 Our sitting society promotes shoulder IR and anterior
tilt of the pelvis and swimming requires a neutral
pelvis.
 Swimming is a multiplanar movement (like all
athletic and active movements)

24. EXERCISE EITHER LENGTHENS
(EXTENDS) OR SHORTENS (FLEXES)
MUSCLES

25. LENGTHENING OR SHORTENING?

26. LENGTHENING OR SHORTENING

27. OPPOSING CHAIN REACTIONS
Solid (ground)
based
 Same side foot to hip.
 Opposite shoulder via
latissimus and fascia.
 Single opposing
motions between
upper and lower limbs
Fluid based from
top down.
•Same side hand to
shoulder
•Same side hip via
latissimus, obliques
and fascia.
•Single motion upper
limb between multiple
lower limb motion

28. START W STABILIZED AND
STRONG CORE MUSCLES
 “Structures that make up the Lumbo-pelvic-hip
complex.” National Academy of Sports Medicine.
 “The body minus the arms and legs” Wikipedia
 “Balanced development of deep and superficial
muscles that stabilize, align and move the trunk of the
body, especially the abdominals and muscles of the
back.” Pilates
 “The core is…abdominals…,glutes and lower back
muscles, called the erector spinae, psoas muscle of
the hips and the multifidus of the spine.Muscles (that)
stabilize the trunk, including the spine and pelvis, and
core strength training targets these muscles.”
Livestrong
 “My washboard road to paradise” – Guy in bar with
shirt off.

29. ESTABLISHING CORE STABILITY IN 12
AND UNDERS IS ESSENTIAL FOR
TECHNICAL DEVELOPMENT

30. DEVELOPMENT OF SYMMETRICAL
LATERAL STRENGTH EARLY

31. A SWIMMERS CORE HELPS MANAGE CENTER
OF GRAVITY AND ALLOW A SMOOTH CHAIN
REACTION FROM TOP TO BOTTOM.
 But a swimmers COG is vastly different from land
COG
 Lungs provide flotation and fulcrum.
 Individual torso length, femur length and muscle
density affect flotation and center of gravity.
 Movements of swimming change the COG more
dramatically.

32. BREATHING PATTERNS CRITICAL TO
SWIMMERS BECAUSE OF COG
 New research has been
investigating the importance of
breathing patterns.
 Management of breathing
throughout movements in land
based activity. This may reveal
something more critical to swimmers.
 Increased core support via the
tensile strength of a braced
diaphragm.
 Increased spinal stability – scoliosis
 Sharp, short exhalations.
 With 12 and unders this may be
more of a introductory phase in
awareness

33. FULL MUSCLE SYSTEM
WORKOUTS
 Strengthen the shoulders by building a
good foundation from the hips. The hips
need to gain good mobility and
posterior strength in order for the lumbar
spine to be stable, thoracic spine mobile.
 Cue relationship between the hips, core,
and shoulder
 Once the athlete has established this
relationship with the shoulders and the
hips, advanced exercises can be
pursued

34. SPORTCORE PRINCIPLES: SWIMMING
Emphasis on Lengthening
 Rotation and stability against rotation.
 Dynamic isometrics in the traditional core.
 Hand driver for whole body.
 Hip driver (gluteals) for lower body.
 Choose unique exercises that create stability between
hand and foot.
 Anchor hands/elbows/arms
 Anchor feet or knees
 Create stability in trunk
 Combine with traditional strength exercises
 12 and unders should exhibit control and muscle
awareness

35. SWIMMING DRYLANDS SHOULD
TARGET
Sport specificity sidebar
 Hand to hip stabilization via lats
 Single and double arm work.
 Posterior chain – scaps to glutes.
 Lateral stability and strength.
 Exercises that lengthen, strengthen and stabilize.
 Exercises that establish stable and symmetrical
rotation.

36. MUSCLE AWARENESS = SPORT SPECIFICITY
 Swimmers can train strength traditionally but need
special awareness to posture.
 Cuing is critical.
 Coach must be able to relate exercises to the
needs of swimmers.
 With 12 and unders, getting them to feel the
muscle groups is a challenge and constant
reminders and repetitions are important
 “Scapular elevation and depression is what you
do when you do every stroke. Elevation when
your stroke is stretched out. Depression when it is
coming under the body."

37. ACQUIRING NEUTRAL POSTURE: BARGE AND
BALLAST
Look at the swimmers dryland posture
and ask your self is this what you want
to see in the water.
Planks and pushups are great
exercises when done well. Enhance
weakness when done poorly.

38. PELVIC AND THORACIC MISALIGNMENT
Tight anterior (front) muscles;
some weak posterior (back) muscles
Sway back more pronounced when
fully extended – ab strength test

39. ANOTHER ANTERIOR TIGHTNESS FACTOR -
THE ONLY SKELETAL POINT OF ATTACHMENT
FOR THE ARMS IS AT THE STERNUM
Weak back muscles and tight chest/abdominal muscles pull shoulders forward
and internally rotate shoulders.

40. WHY DO EXERCISES THAT PROMOTES
FLEXION AT SPINE AND TIGHTNESS OF
THE SPINAL FLEXION MUSCLES?

41. GOOD POSTURAL
DEVELOPMENT IS CRITICAL

42. WHAT ARE YOUR 12U SWIMMERS
DOING THE OTHER 22 HOURS OF THE
DAY?
STANDING UP STRAIGHT WITH A BACK PACK CAN DEVELOP
ABDOMINAL STRENGTH

43. WE ARE A FLEXED SOCIETY

44. R/L Psoas and Quadratus Lomboram

45. HOW THE LEGS AFFECT THE DIAPHRAGM

46. WITH ALL THIS IN MIND
Releasing overactive muscles.
Stretching shortened muscles
Strengthening weak muscles
Become a priority.
Especially in 12 and unders before they develop habits that are
hard to break once they are ingrained.

47. FAULTY EXERCISE SELECTION: MY
70S TO 90S WORKOUTS

48. ALL OF AFOREMENTIONED EXERCISE CREATE
INTERNAL ROTATION DOMINANCE

49. CONSIDERATIONS IN WORKOUT
DESIGN
 Probably a 2:1 ratio of external to interval shoulder
rotation. Rowing and pulling to pressing.
 Ample supply of shoulder stabilizers.
 Determine goal of workout – stabilization or
strength and put the muscle group emphasized in
beginning of circuits.
 Multi-planar circuits that alternate muscle groups.
 All exercises done w braced core , extended or
neutral thoracic spine and neutral pelvis.
 Neutral foot position?

50. LATERAL AND ANTERIOR CORE
DEEP AND SUPERFICIAL MUSCLES
CONTRIBUTE TO STABILITY AND BREATHING

51. POSTERIOR AND ANTERIOR LINKED SYSTEMS
SUPERFICIAL LARGE MUSCLE GROUPS (ANATOMY TRAINS)

52. Rotation and deep support. These groups, especially deep muscle groups, are
most often under-trained and under-stretched. (Anatomy Trains)

53. FRONTAL AND TRANSVERSE PLANE SYSTEMS
(ANATOMY TRAINS)
 Color of Text

54. SWIMMERS’ STABILIZATION
WORK
 Assess Primary stability throughout the body.
 Thoracic spine area (shoulders and scapula)
 Wall Assessment
Kyphosis of upper spine, internal rotation of
shoulders.
Scapular distance.
 Pelvis
 Neutral pelvis – wall assessment
 Symmetrical lateral strength/mobility – wall bumps
 Symmetrical rotation strength/mobility – wall rotations

55. DEMOS
 Lengthening vs shortening – (extension vs. flexion)
 Which most appropriately reflects what happens
in swimming.
 Hollowing and bracing – lengthening the pelvis.
 Anchoring the trunk – watch abdominals in
drylands – does the stomach poke out?
 Do fat man to skinny man swim in practice.
 Wall exercises
 Draw-in/brace against the wall.
 Straighten lines and walk.
 Double arm wall lean.
 Single arm lean.
 Rotation stretch

56. BREATHING TIMING
 Brace, breathe and move!
 Recommendation for flexion dominant and internally
rotated shoulder is to inhale during the lengthening phase
of an exercise and exhale during the shortening.
 Demos
 Bird dog
 Dead bug
 Jumps
 Variable breathing patterns during planks

57. SHOULDER MOBILITY
TEST PERIODICALLY WITH 12 AND U
1. Touchdown
 Raise arms overhead
2. Hand on opposite shoulder
 Lift elbow to forehead
3. Over & under
 Try to bring hands as close
together as possible
4. Hand behind low back
 Lift back of hand away from
lower back
 Potential issues if you have
 Pain
 Limited ROM
 Asymmetry

58. TRIGGER POINT THERAPY AND
CORRECTIVE EXERCISE AS NEEDED
MOST 12 AND UNDERS WON’T “NEED” IT.
EDUCATIONAL AND PREVENTIVE
EVEN GREATER HELP IF THEY NEED IT.

59.  Pectoral, upperback and lat releases

60. THORACIC ACTIVATION
LINKED TO LOWER BODY
Plus wall clocks and leans
(Egoscue/Carey)

61. Thoracic spine releases

62. More Thoracic exercises

63. POSTERIOR MUSCLES TO FOCUS ON
BUT NOTE LUMBAR CURVE!

64. ANTERIOR MUSCLES TO STRETCH MORE
NOTICE NO ABDOMINAL BRACING!

65. ROTATOR CUFF DAMAGE: A VARIETY OF
WAYS
 Chronic overuse:
 Found among people in
occupations or sports requiring
excessive overhead activity
 Examples: painters or baseball
pitchers
 Result from previous acute injury
that has caused:
 Structural problem within shoulder
 Affected rotator cuff anatomy or
function (bone spurs that impinge
upon a muscle or tendon causing
inflammation)
 Repetitive trauma to muscle by
everyday movement of shoulder

66. ROTATOR CUFF DAMAGE: A VARIETY OF
WAYS
 Gradual degeneration of muscle
& tendon that can occur with
aging, such as tendonitis
 Degeneration (wearing out) of
muscles with age
 This usually occurs where
 Tendon attaches to bone
 Area has poor blood supply
 Mild injury
 May take a long time to heal
 Potentially lead to a secondary
tear

67. SCAPULA DEVIATIONS
 Upward rotation
 Lateral slide
 Increased protraction
 Anterior tilted
 Weak posterior & inferior
musculature

68. SCAPULAR HUMERAL RHYTHM
Scapula must move in sequence
with the arm.

69. HOW MANY PITCHES DO SWIMMERS
THROW?
 Adhere to suggested age-related pitch counts (USA Baseball)
 9-10 yr old: 50/game, 75/wk, 1000/season
 11-12 yr old: 75/game, 100/wk, 1000/season
 13-14 yr old: 75/game, 125/wk, 1000/season
 At least 3 months per year of “active rest”
 Pitch to fatigue, not through it
 Develop good pitching mechanics at an early age
 Get involved in a strength and conditioning program

70. 704,000 STROKES OF INTERNAL ROTATION
 12 and under swim practice –
4000 yards = 160 lengths x 20 sps
= 3200 freestyle or back arm
movements.
 20 days per mo x 11 months =
220 days x 3200 =704,00 strokes

71. ROTATOR CUFF EXERCISES: FOR YOUR
FILES (NO WEIGHT NEEDED FOR 12U)

72. BENT-OVER LATERAL RAISE: START WITH HEAD ON EDGE OF TABLE FOR
SUPPORT, ARMS HANGING DOWN WITH PALMS FACING EACH OTHER, OR
THUMBS UP, AND ELBOWS STRAIGHT. RETRACT YOUR SCAPULAS THEN RAISE
ARMS UP, HOLD FOR 2-3 SECONDS & RETURN TO THE STARTING POSITION.

73. SIDE LYING EXTERNAL ROTATION AT 0⁰: PLACE A TOWEL ROLL UNDER ARM
WHILE KEEPING ELBOW FLEXED AT 90°, EXTERNALLY ROTATE SHOULDER &
THEN SLOWLY RETURN IT TO STARTING POSITION & REPEAT. EXTERNALLY
ROTATE FOR A 1 COUNT & LOWER WEIGHT IN A 2 COUNT.

74. 3-STEP EXTERNAL ROTATION: START WITH SHOULDER PROTRACTED HANGING
OFF EDGE OF TABLE (STARTING POSITION), THEN RETRACT SHOULDER (STEP 1).
BRING ARM INTO AN ABDUCTED POSITION WITH ELBOW FLEXED AT 90° (STEP 2).
THEN WITH THUMB UP, EXTERNALLY ROTATE SHOULDER (STEP 3). RETURN TO
STARTING POSITION, REVERSING STEPS. HOLD EACH POSITION FOR A 2 COUNT.

75. Y-POSITION: PALMS DOWN START &
FINISH; THUMBS UP START & FINISH

76. T-POSITION: PALMS DOWN START &
FINISH; THUMBS UP START & FINISH

77. I-POSITION: HAND NEUTRAL
START & FINISH

78. WALL DRIBBLE: START BY BOUNCING THE BALL ALONG THE
WALL UNTIL IT IS OVERHEAD AND RETURN TO STARTING
POSITION. KEEP BALL BOUNCING
THROUGH THE ENTIRE PATTERN. ELBOW REMAINS STRAIGHT
THROUGHOUT MOTION.

79. THROWER’S PROGRAM
 SEATED PRESS-UPS
 Seated on a chair or on a table,
place both hands on books or
yoga blocks firmly on sides of chair
or table, palm down & fingers
pointed outward.
 Hands should be placed equal
with shoulders.
 Slowly push downward through
hands books/blocks to elevate
your body.
 Hold elevated position for 2
seconds & lower body slowly.

80. THROWER’S 10 PROGRAM
 PRONE ROWING
 Lie on your stomach with
your involved arm hanging
over side of table, DB in hand
& elbow straight.
 Slowly raise arm, bending
elbow, & bring DB as high as
possible.
 Hold at top for 2 seconds,
then slowly lower.

81. THROWER’S 10 PROGRAM
 WRIST EXTENSION/Flexion - wrist
anchors hand on water stimulates
muscle activity through hip!
 Supporting forearm & with palm
facing downward, raise weight in
hand as far as possible.
 Hold 2 seconds & lower slowly.
 WRIST FLEXION – wrist anchors hand
on water
 Supporting forearm & with palm
facing upward, lower a weight in
hand as far as possible & then curl it
up as high as possible.
 Hold for 2 seconds & lower slowly.

82. REFERENCES FROM ZYMANSKI
PRESENTATION
 Floyd, RT. The Shoulder Joint. In: Manual of
Structural Kinesiology (16th Ed). McGraw-Hill, Inc.
New York, NY. pp. 106-134, 2007.
 Velasquez, F. Pittsburgh Pirates Shoulder & Arm
Care Manual. 2004.
 Wilk, KE. Rehabilitation of the Shoulder. In: Injuries
in Baseball. Andrews, Zarins, & Wilks (ed.)
Lippincott-Raven Publishers, Philadelphia, PA.
pp. 451-467, 1998.

83. PRACTICAL ON-LINE REFERENCES
• Swimming Science – facebook and
swimmingscience.net
•Eric Cressey – facebook and ericcressey.com
•Mike Reinold – facebook and mikereinold.com
•Bret Conteras – facebook and bretconteras.com and
Strength and Conditioning Research Journal on
facebook.
•Dean Sommerset - facebook
•Kelly Starett – mobilitywod.com and youtube channel
•TRX – trxtraining.com – not as complete as once was
•Triggerpoint Therapy – tptherapy.com
•Stretchcordz

84. PROGRESSIONS: 12 AND UNDER SWIMMING
 Teach stability first
 If their position is correct in an isometric position, add movement
 Teach the muscle “feel” (Prorprioception) related to swimming.
 Ask questions? Make statements
 Make them go slowly till they learn what you are teaching
 Your count
Repetition, repetition, repetition

85. A good pair of exercises done so wrong
Neutral position
Anterior/posterior hip position
Head and neck
Brace and breathe
Set a foundation
Pushups from different angles till ready for floor.
Different hand positions.
Planks and push-ups

86. • Tying breathing, bracing and movement patterns
together
Front and back crawl
Side to side crawl
Alligator
Crawling patterns

87. PRACTICAL WORKSHOP
TRX, gymnastics rings, suspension
trainers, bands
Medicine balls
Planks and pushups

88. BAND EXERCISES  SA Chest press
 SA overhead forward pulse
 Rows
 Overhead raise
 Tricep extension
 Butterflys
 Alternating raises
 Twists
 Braced core movements
 Lateral pistols
 Rotation pistols
 Palof press with overhead
 SA variations

89. MEDICINE BALL
 Overhead throw
 Reverse overhead throw
 Rotation throw from hips
 Reverse rotation throw
 Rotation throw from hips
with push
 SL overhead lean
 SL Dead Lift
 Plyo press from floor
 Power stroke from floor
 Wall ball or standing push
press

90. PLANKS AND STABILITY BALLS
PLANKS – 5-10 EACH
 Front plank w tight core/glutes for
:10
 Front plank w
 Leg lift, arm lift, opposite
arm/opposite leg, tricep
kickback, row w band, db w
rev. fly from pup, pike and
body saw.
 Side plank w
 Straight oblique lines, pulse,
overhead db w side reach,
rotation
PAPER PLATE/MOVERS
SLIDE – 5-10 EACH
 Reverse lunge
 Lateral lunge
 Mountain climbers
 Tucks
 Pikes
 Hamstring curls
 Glute raise
 Abduction/adductions

91. TRX OR SUSPENSION TRAINERS EXERCISES
 Chest press or pushups
 Roll outs
 Rows
 Overhead raise
 Muscle ups
 Power Jumps
 Butterflys
 Alternating raises
 Twists
 Triceps
 Feet in straps (only when stability is established on floor!!)

92. PLANK AND PUSH-UP POSITION
EXERCISES – STABILITY FIRST

93. PLANK AND PUSHUP CONT.

94. Right: Cobra on floor – hold each contraction
for :06. Head in neutral, engage glutes and
lift upper spine to lift. Low back just
follows to stabilize spine. .Left: Tricep
extension from TRX strap.

95. BIRD DOG/QUADRAPED
VARIATIONS.

96. STABILITY BALL EXERCISES

97. MEDICINE BALL

98. BAND AND SUSPENSION
TRAINING EXERCISES

99. BAND EXERCISES

100. STABILITY BALL EXERCISES

101. STABILITY BALL EXERCISES

102. STABILITY BALL EXERCISES

103. TRX OR SUSPENSION TRAINING
EXERCISES

104. ADVANCED TRX SUSPENSION
TRAINING CONT.

105. ADVANCED

106. TRX/SUSPENSION TRAINING CONT.

107. EXAMPLES OF WORKOUT
CIRCUITS
CIRCUIT 1
 MB overhead throw
 MB reverse overhead throw
 Mountain climbers with paper plates
 Forward and backward crawls
 TRX or suspension butterfly
 TRX or suspension alternating rasies
 Split jumps
 Body weight lunges to floor
 Band triceps
 Band pull aparts
 Wall dribbles
 Standing wall circles
 30 to 40 seconds
of work
 30 to 20 seconds
of rest.
 Two rotations at
each station
Eliminates counting
and going out of
order

108. CIRCUIT 2
 MB rotation throws
 MB prone throws
 Side plank with pulse or jazz hands
 Side crawls
 TRX or suspension rows
 TRX or suspension pushups
 Box jumps
 Hands on wall squats
 Band Single leg balance/single arm press
 Band pistol with overhead raise
 Band reverse flys
 Scapular pushups
 Scapular elevaaton and retraction

109. WORKOUT CIRCUITS, CONT.
CIRCUIT 3
 Med ball exercise
 Med ball exercise
 Plank with rotation.
 Plank with leg lifts
 TRX or suspension power jumps
 TRX or suspension rotation
 Tucks from floor
 Y’s from floor, bench or stability ball
 Band tricep extension
 Band Jumping jacks into streamline
 Band single arm row with rotation
 Eccentric pushups

110. PERIODIZATION SCHEDULE
 Research into periodization schedules have
changed their infallible status so keep up with
research.
 Basic periodization schedule might look like this
over the course of a year.
 Return to strength training and drylands a few
weeks after peak summer meet.
 Determine peak meets during the school year.
 Divide the time to peak meet by four and establish
four cycles of development.
 Repeat cycles as needed.

111. PERIODIZATION CONTINUED
 First period starts every new “season” and consists of stability
development and enhancement. This should last at least three
to five weeks or more just to get core and breathing patterning
right
 Second period –Add in various modalities in circuit style to
develop muscle endurance.
 Third period - combination of strength plus development of
explosive power that mimics what the next level of drylands is
doing with lighter weights. Technique..
 Fourth period – 4 to six weeks out of taper – “tests” for jumping
height, medball throws, pushups, pullups etc.

112. Final notes
 If you have a dryland program, it should be as important as
your swim training.
 You should have goals for their drylands
 It should be seen as something need to improve swimming.
 Adolescent females.
 The dryland intensity should be planned along with the swim
intensity during the training cycle.
 Financial and educational resources should be committed
towards developing a solid dryland program that is worth the
time and effort.

113. Final notes, part 2
 Find a gym that needs you and pay them to let you workout
there.
 Hire a local trainer –
 ask him/her if they know what tri-plane motion training is.
 Ask him/her if ever swam competitively
 Ask him/her who their primary influences are
 Certifications – NSCA, NASM, ACE
 Invest annually in equipment – year 1 – three suspension
trainers, three med balls, three stability balls, three foam rolls
assorted bands, DBs and KBs - $1500.

114. THANKS AND MY CONTACTS
 Charlie Hoolihan on facebook – Just
health and fitness related information
and perhaps some random music info.
No rants, politics, pictures of cats, food
porn or personal workouts
 Charlie@thepac.com
 Slides will be up on www.slideshare.net
by Sunday. Search my name.