Swimming World Presents – Dryside Training: Training Amy Bilquist

Swimming World June 2021 - Dryside Training - Training Amy Bilquist with J.R. Rosania

J.R. with Amy, who won the gold medal in the women’s 100 back at the 2019 U.S. Summer National Championships

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Dryside Training: Training Amy Bilquist

By J.R. Rosania

Amy Bilquist is a different kind of animal. I’ve never been around someone who has had to persevere through so much adversity and still come out on top. I have been providing her dryland programs for the last year-and-a-half.

This article is just a small highlight on the young woman and some of our training…and what makes her tick.

• She’s 23 years old and currently training in Phoenix, Ariz. I have had the pleasure of training her dryland and weights the past few years. She is a true delight.

• She graduated from Cal in 2019 after a successful four-year swimming and academic college career.

• She was a gold medal winner at the 2019 U.S. nationals in the 100 meter backstroke.

She hardly ever complains…and when she does, it’s because she wants to understand what she’s doing so she can give the proper feedback.

• Previous Olympic Trials: 2016—3rd, 100 back; 4th, 200 back. 2012—swam the 50-100 free and 100-200 back.

• Injuries and surgeries in the last three years: three stress fractures, broken hand, broken foot, knee surgery and shoulder surgery!

• Amy’s philosophy in regard to life and swimming: “It’s changed a lot over the years. I have had a lot of obstacles, but it’s taught me to enjoy and respect the journey more than focusing so much on the destination. Life is never predictable, and we must find beauty and strength in the unpredictability that we conquer.”

• Amy’s comments about our relationship: “In this stage of my career, J.R. has given me the best opportunity I could have asked for. He has provided me with interesting, original and innovative workouts that allow me to gain strength, work around injuries and gain confidence in my athletic abilities.

“He has not only helped improve my physical abilities, but also my mental abilities as an athlete by exploring new ways to feel powerful and strong as a young woman. This has translated into my swimming by helping me still drop time and stay consistent even after training through multiple injuries and surgeries. “Strength training with J.R. three times a week is consistently a high point because even if it was a hard session, I leave feeling refreshed and motivated.”

As Amy’s trainer, I am very thankful for the opportunity to train this young lady. We have a very good rapport with each other, and she actually makes it easy for me to train her.

To access the dryland exercises J.R. Rosania used for training Amy Bilquist,
Click here to download the full June 2021 Issue of Swimming World Magazine

J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines. Check out Rosania’s website at www.jrhealthplex.net.

[PHOTO CREDIT: TAYLOR BRIEN]

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Swimming World June 2021 Issue

FEATURES

12 | U.S. OLYMPIC TRIALS PREVIEW
by David Rieder
The fastest swimmers in the United States will be putting their hopes and dreams on the line at the U.S. Olympic Team Trials-Swimming, June 13-20, in Omaha, Neb. If realized, they’ll have the opportunity to perform next month on the world’s grandest stage: the Olympic Games in Tokyo.

22 | A NATURAL LEADER
by John Lohn
Still producing elite-level performances, Nathan Adrian, now 32 and pursuing his fourth Olympic Games, has the opportunity to further his already lofty reputation. And whenever his days in the sport come to an end, Adrian will be viewed for his excellence in the sport as an athlete, teammate and ambassador.

25 | NJCAA CHAMPIONSHIPS: QUALITY & QUANTITY
by Andy Ross
That’s the same winning formula that Indian River’s men’s and women’s swimming and diving teams have been using for nearly a half-century at the NJCAA Championships. The Pioneer men now have won 47 straight team titles; the women, 39—and 43 of the past 47.

26 | TAKEOFF TO TOKYO: A FORGOTTEN STAR
by John Lohn
By all measures, Don Schollander is a legend in the sport, a Hall of Fame talent who was unrivaled in his heyday. Yet, his impact has been lost to a combination of unfortunate timing and modern-day fascination.

29 | DOMINANCE AND PARITY ON DISPLAY IN TOKYO
by Dan D’Addona
While the U.S. women have dominated international water polo since 2015—winning their second straight Olympics in 2016 plus three World Championships in 2015-17-19—a different men’s champion has emerged at each of the last three major international competitions—Serbia (2016 Olympics), Croatia (2017 Worlds) and Italy (2019 Worlds).

30 | ISHOF: REMEMBERING THE KALILI BROTHERS—90 YEARS AGO
by Bruce Wigo
As kids who preferred to dive for coins rather than race in a swimming pool, brothers Maiola and Manuella Kalili from Hawaii would eventually become national champions and Olympic silver medalists in 1932.

33 | NUTRITION: HOW MANY CALORIES SHOULD I EAT?
by Dawn Weatherwax
As long course, Olympics and endurance events get underway, a common question is: “How much do I need to eat?” This is a loaded question—one in which the author will try to simplify.

35 | MENTAL PREP: BEFORE THE BEEP WITH AMY BILQUIST
by Shoshanna Rutemiller

COACHING

38 | SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 2)—STROKE CYCLE PHASES
by Rod Havriluk
Swimmers typically decrease non-propulsive time to decrease stroke time, increase stroke rate and swim faster. Research shows that a further decrease in the non-propulsive time is possible and should produce further performance improvement.

40 | A COACHES’ GUIDE TO ENERGY SYSTEMS
by Michael J. Stott
In the first of two parts, Swimming World explores the concept of energy systems and how coaches can use them to maximize athlete development and performance.

42 | SPECIAL SETS: KATIE LEDECKY—RUN-UP TO RIO 2016
by Michael J. Stott
With this month’s Olympic Swimming Trials now upon us, Swimming World takes a back-to-the-future approach to revisit some training done by superstar Katie Ledecky prior to the 2016 U.S. team qualifying meet.

44 | Q&A WITH COACH CATHERINE KASE
by Michael J. Stott

45 | HOW THEY TRAIN HALEY ANDERSON
by Michael J. Stott

TRAINING

037 | DRYSIDE TRAINING: TRAINING AMY BILQUIST
by J.R. Rosania

JUNIOR SWIMMER

47 | UP & COMERS: KEELAN COTTER
by Shoshanna Rutemiller

COLUMNS

08 | A VOICE FOR THE SPORT

11 | DID YOU KNOW: ABOUT BUSTER CRABBE?

48 | GUTTERTALK

49 | PARTING SHOT

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org

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