{"id":355970,"date":"2019-03-09T04:00:14","date_gmt":"2019-03-09T11:00:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=355970"},"modified":"2019-03-08T08:53:15","modified_gmt":"2019-03-08T15:53:15","slug":"swimming-world-presents-dryside-training-exercise-equipment-series-dumbbells","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-exercise-equipment-series-dumbbells\/","title":{"rendered":"Swimming World Presents “Dryside Training: Exercise Equipment Series – Dumbbells”"},"content":{"rendered":"

Dryside Training<\/span>
\nExercise Equipment Series<\/span><\/h2>\n

Dumbbells<\/span><\/h1>\n

With trainer J.R. Rosania and athlete Noriko Inado<\/strong><\/span><\/h3>\n

Last month\u2019s (SW February<\/a>) exercise equipment series focused on stretch cords. This month, we move to dumbbell weights. As you will see, some of these exercises can include a stability ball. Dumbbells offer the opportunity to do stroke-specific movements, and also create an equal resistance per effort.<\/p>\n

I suggest you do three sets of 10 to 12 repetitions per exercise. Begin with a light weight on the first set. On the second set, increase to medium weight, then on the third set, increase to a hard weight.<\/p>\n

I also suggest two sessions a week. As always, you should discontinue any dryland training one week out from a major competition. As you can see in the photos, the use of a stability ball creates another strength dynamic throughout the core and legs.<\/p>\n

The use of dumbbells will create a higher level of strength and stability. This will not only be beneficial for injury prevention, but also enable the swimmer to sustain a higher level of training output.<\/p>\n

\"dryside \u00a0 \u00a0 \u00a0 \"dryside<\/p>\n

To access the full dumbbell workout routine with J.R. and Noriko,
\ncheck out the March 2019<\/a> issue of Swimming World Magazine<\/em>, available now!<\/p>\n

Swimming World subscribers can download this issue in the Swimming World Vault<\/span><\/a><\/span>!<\/p>\n

\"SW<\/a><\/p>\n

[PHOTO CREDIT: PETER H. BICK]<\/p>\n

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