Watch the Power Phase of Scottsdale Aquatic Club’s Dryland Training (Video)

Photo Courtesy: Scottsdale Aquatic Club

SCOTTSDALE – Swimming World’s J.R. Rosania is back with another great dryland video. This time, he worked with the Scottsdale Aquatic Club to demonstrate the power phase of his dryland training system.

Rosania has been the strength and conditioning dryland coach for Scottsdale for three years, and during that time period he has directed a weekly workout based on a three-phase system that includes a strength phase, a power phase and a speed phase.

Each phase will last anywhere from 2 to 6 weeks, and the exercises and resistance are adjusted appropriately.

Currently, the Scottsdale swimmers have completed the strength phase and, as seen in this video, they are now performing the power and explosive phase.

The movements are complex involving several different muscle groups. There are also swim specific movements for each of the four individual strokes.

The swimmers are constantly monitored for both technique and performance ability.

The final phase will be a speed phase where resistance is dramatically decreased and the speed of movement of the activity or exercise is increased.

Rosania has seen great success with the swimmers on this program.

Power Phase of Scottsdale Aquatic Club’s Dryland Training

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Christos Constantinides

8 years ago

Anais kalinihta

Kimberly Chung

8 years ago

Ross — 2:08 flutter-kick plank!!

Maged Bazina

8 years ago

Ahmed El Deeb

Elenoa Osborne

8 years ago

Angela Birch Kaye Lepper-Wind Rosemary Rova

Léon Bernard Hartman

8 years ago

Can they make a program for kids -12yrs old

8 years ago

Reply to Léon Bernard Hartman

I can design programs for all ages and abilities..

RACHEL JORDAN

8 years ago

Very Cool , looks like a great program , YMCA Avondale, AZ. Masters program.
Very nice video!!!!

Ross Bishop

8 years ago

Wow

Sam

8 years ago

Looks all movement in the water stimulated by weights and stretch chords, but i think good idea to swim for a while immediately after land training to prevent muscle sore and increase flexibility.

Seth Benson

8 years ago

Robbie McKernan I love that they never settle for how good they are, they keep developing.

Patricia Tjon A Joe

8 years ago

Arantxa Tjon A Joe

Veronica Perez

8 years ago

Ashley Hernandez
Alexis M. Mendoza
Aaliyah Mendoza

Christoffer Bing Madsen

8 years ago

Nicolai Billenstein

Sandra O'brien

8 years ago

Paola O’Brien

Robbie McKernan

8 years ago

Seth Benson

Michael Anderson

8 years ago

Rick Pendleton

Sam

8 years ago

Trent Ballou

8 years ago

Outstanding!

Heather Lynch Pearson

8 years ago

Reese Pearson

Diego Lozano

8 years ago

Y no hacen físico.. Elen Rs Mariana Alcalá

Elen Rs

8 years ago

Reply to Diego Lozano

Ya vamos a empezar o no Mariana Alcalá?

Alireza Mohammadi

8 years ago

Yes….!

Mehmet Göksel Işıklı

8 years ago

Blood sweat and tears:)

Rosemary Rova

8 years ago

Thanx Noa

Tim Manley

8 years ago

JR has done great things for our program in Surprise, AZ with no year round swimmers we have 4 qualifiers for the AZ State meets and JR helped by introducing swim specific dryland to our athletes.

Jo Murphy

8 years ago

Alex Murphy

Sam

8 years ago

Pretty weak dry land program.

Champ

8 years ago

Reply to Sam

Dear Troll, (aka “Sam”) I suggest that unless you have something better to add about powerful dry land training, you keep your negative comments to the lesser publications with the other Trolls. There is always one Troll that feels the need to post negative comments when they see greatness in others that they will never aspire too.
I personally found this great and plan to use some of this dryland with my team. If possible can you please post more for teams that don’t have a weight room?

Gary Stoops

8 years ago

Mark Stoops

Mary Drake Anderson

8 years ago

Koen