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Dryside Training: Gold Medal Workout (Part 2) – By J.R. Rosania
By J.R. Rosania
Last month (SW August 2021), we discussed training outside of the pool with exercises to enhance strength, power and stamina, resulting in faster swimming. We watched in awe this summer as Olympic swimmers performed and produced amazing results in Tokyo.
Most, if not all, of the swimmers nowadays use resistance dryland training to strengthen muscle groups that are so overused. The following exercises not only enhance strength and athletic ability, but they also provide balance between overused and non-used muscle groups.
Here are another five exercises to add to your Gold Medal workout that will strengthen and balance the muscles involved in your strokes and events.
Maintain the format of performing these exercises two to three times a week, completing three sets of eight to 12 repetitions per exercise.
Resistance should be at 90% of max ability, meaning the third set in the last few reps should be difficult, but not impossible. As is customary, discontinue this program seven to 10 days prior to a major competition.
Have fun, and enjoy your Gold Medal workout.
[PHOTO BY ROB SCHUMACHER / USA Today Sports]
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FEATURES
2020 TOKYO OLYMPIC GAMES
by John Lohn, Dan D’Addona,
Matthew De George and David Rieder
010 | LIKE NO OTHER
There has never been an Olympics like the one held in Tokyo from July 23 through Aug. 8. Even the Games themselves were known as the Tokyo 2020 Olympic Games despite the fact that the actual event was held a year later! Yet, once the competition got started—at venues without any spectators—the XXXII Olympiad provided all of the anticipated emotions, surprises, goal fulfillments and more.
014 | MALE PERFORMANCE OF THE MEET: Caeleb Dressel (100 Fly)
014 | FEMALE PERFORMANCE OF THE MEET: Tatjana Schoenmaker (200 Breast)
015 | BEST WOMEN’S RELAY PERFORMANCE: Australia (400 Freestyle Relay)
016 | BEST MEN’S RELAY PERFORMANCE: USA (400 Medley Relay)
017 | BEST INDIVIDUAL RELAY PERFORMANCE: Adam Peaty (100 Breast/400 Medley Relay)
018 | BIGGEST UPSET/SURPRISE: Ahmed Hafnaoui (400 Free) & Lydia Jacoby (100 Breast)
019 | BREAKOUT PERFORMER: Bobby Finke (800 and 1500 Free)
020 | COUNTRY ON THE RISE: Italy
021 | RESILIENCE AWARD: Sarah Sjostrom (50 Free)
022 | OLYMPIC PHOTO GALLERY
027 | RETURN TO NO. 1
by David Rieder
After a two-season absence as Swimming World’s girls’ high school national champions, Carmel High School (Ind.) has returned to claim its seventh overall team title since 2011.
029 | SWIMMING WORLD MAGAZINE’S GIRLS’ NATIONAL HIGH SCHOOL CHAMPIONSHIPS MOCK HEAT SHEET
by Bob Klapthor
031 | MAKING HISTORY
by Dan D’Addona
Carmel High School (Ind.) is the first school in 21 years to have both its girls’ and boys’ swimming teams win Swimming World’s national high school championships in the same year—a feat last accomplished by Bolles (Fla.) in 2000.
033 | SWIMMING WORLD MAGAZINE’S BOYS’ NATIONAL HIGH SCHOOL CHAMPIONSHIPS MOCK HEAT SHEET
by Bob Klapthor
COACHING
038 | WHAT COACHES WISH PROSPECTS KNEW ABOUT RECRUITING
by Michael J. Stott
When it comes to college recruiting, swim coaches agree: they’re looking at much more than swimming times. They’re evaluating the whole package: academic, athletic, personal… and more!
041 | SPECIAL SETS: ERIN GEMMELL—OLYMPIC BLOODLINES
by Michael J. Stott
Bruce Gemmell of Nation’s Capital Swim Club provides an interesting capsule of coaching for his 16-year-old daughter, Erin, as she prepared for her first U.S. Olympic Trials experience and earned a spot on the U.S. Junior team headed for the Berlin and Budapest World Cup stops in October.
043 | Q&A WITH COACH JEFF JULIAN
by Michael J. Stott
044 | HOW THEY TRAIN TRENTON JULIAN
by Michael J. Stott
TRAINING
037 | DRYSIDE TRAINING: GOLD MEDAL WORKOUT (PART 2)
by J.R. Rosania
JUNIOR SWIMMER
047 | UP & COMERS: HENRY WEBB
by Shoshanna Rutemiller
COLUMNS
008 | A VOICE FOR THE SPORT
040 | THE OFFICIAL WORD
046 | HASTY HIGH POINTERS
048 | GUTTERTALK
049 | PARTING SHOT
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