{"id":396454,"date":"2019-10-07T10:00:40","date_gmt":"2019-10-07T17:00:40","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=396454"},"modified":"2019-10-07T10:32:16","modified_gmt":"2019-10-07T17:32:16","slug":"swimming-world-presents-dryside-training-building-lean-muscle","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-building-lean-muscle\/","title":{"rendered":"Swimming World Presents &#8220;Dryside Training: Building Lean Muscle&#8221;"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"color: #9c8d0e;\">Dryside Training: Building Lean Muscle<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #9c8d0e;\">By J.R. Rosania<\/span><\/p>\n<p>As a Masters swimmer myself, I know when my body is leaner and carrying less body fat. I not only feel better, but I also feel faster. With the thousands of swimmers of all genders and ages\u2014from age groupers to Olympians\u2014a leaner, fitter, stronger swimmer seems to be a faster swimmer.<\/p>\n<p>This month, I want to share a resistance dryland program using dumbbells, with the focus of building lean muscle. The great thing about adding some muscle is that it helps burn fat calories at a higher rate, even at rest!<\/p>\n<p>Perform each exercise for three sets of 10 reps. Come close to max effort the third set of 10. Do the workout twice a week, but don\u2019t miss any training days.<\/p>\n<p>I suggest you also \u201cclean\u201d up your diet and maybe even reduce your caloric intake by 200 to 300 calories daily.<br \/>\nIn several weeks, you should notice a leaner, more muscular body&#8230;and a faster swimmer.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"355978\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-exercise-equipment-series-dumbbells\/dryside-training-meet-the-trainer-jr-rosania\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" data-orig-size=\"429,200\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"dryside training meet the trainer JR Rosania\" data-image-description=\"&lt;p&gt;dryside training meet the trainer JR Rosania&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" class=\" wp-image-355978 aligncenter\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg\" alt=\"dryside training meet the trainer JR Rosania\" width=\"371\" height=\"173\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania.jpg 429w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-280x131.jpg 280w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-300x140.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/03\/dryside-training-meet-the-trainer-JR-Rosania-150x70.jpg 150w\" sizes=\"auto, (max-width: 371px) 100vw, 371px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>To access the full training session with J.R. Rosania,<\/strong><br \/>\n<strong>Check out the October issue of Swimming World, out now!<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2019\/swimming-world-magazine-october-2019-issue-pdf-only\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"395823\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-japans-daiya-seto-on-the-cover-of-october-2019-issue\/swimming-world-october-2019-cover\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover-.jpg\" data-orig-size=\"800,1070\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Swimming World October 2019 Cover Daiya Seto\" data-image-description=\"&lt;p&gt;Swimming World October 2019 Cover  Daiya Seto&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;October 2019 &lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--766x1024.jpg\" class=\"alignnone wp-image-395823 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover-.jpg\" alt=\"Swimming World October 2019 Cover Daiya Seto\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover-.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--150x201.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--374x500.jpg 374w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/09\/Swimming-World-October-2019-Cover--533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\">Get <em>Swimming World Magazine<\/em> and <em>Swimming World Biweekly<\/em> FREE When You<br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGfwbLD2OaI21g28efcR0DZZlQSOQ\"><span style=\"color: #0000ff;\">Become A Member of the International Swimming Hall of Fame<\/span><\/a><\/h3>\n<h3 style=\"text-align: center;\">Want More? <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGUtYR-CDVRKQExnpkyfZ9KA7lw2g\">Subscribe With This Special 2-Year Offer!<\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\">New! 1-Year Digital Only Subscription for just $39.95 <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNFABDX1wfngxBgFclk9e7ThsWDuyA\"><span style=\"color: #ff0000;\">Order Now<\/span>!<\/a><\/h3>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-october-2019-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue For Only $5.94<\/span><\/a><\/p>\n<p><span style=\"color: #000000;\"><br \/>\nFEATURES<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>024 MYSTERIES OF OUR MUSEUM: A MYSTERIOUS MEDAL<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Bruce Wigo<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">A beautiful bronze medal commemorating a Japan-USA-Denmark International Swimming Meet led to the story of the best all-around woman swimmer from the early 1950s who also became one of the best Masters swimmers ever: Gail Peters Roper.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>026 TAKEOFF TO TOKYO: DAWN OF GREATNESS<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by John Lohn<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">When the 2020 Olympic Games open next July, there will be no round-number anniversary of what Australian Dawn Fraser accomplished 56 years earlier in 1964. Rather, it is the site of the Olympiad that resonates. As Tokyo prepares to host the world\u2019s finest athletes, it also serves as the place where Fraser became the first swimmer ever to win Olympic gold in the same event at three consecutive Games\u2014a feat that, even now, is wildly difficult to comprehend.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>030 IT\u2019S TIME FOR SOME RESPECT<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by John Lohn<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">For someone to boast four World titles and seven individual medals from the World Championships, the instant assumption is that he stands out as one of the biggest names in the sport. Sure, Japan\u2019s Daiya Seto is respected by his rivals and generally around the pool, but his exploits are greater than the recognition that has been given.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>034 FASTER THAN EVER<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by David Rieder<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">Heading into the 2020 Olympics, a young American sprint corps has turned the United States into heavy gold-medal favorites in both the 100 free and 400 free relay. However, the real contest will come at the U.S. Trials, where Olympic hopefuls must get through a cutthroat gauntlet of speed in order to earn their spots for Tokyo.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>038 THE NEW \u201cKIDS\u201d ON THE BLOCK<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Craig Lord<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">This month marks the beginning of a new era in swimming with the unveiling of the International Swimming League, featuring a new and dynamic format of swimming that includes a global Pro-Team tour with some of the world\u2019s greatest swimmers in action.<\/span><\/p>\n<p><span style=\"color: #000000;\">COACHING<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>010 LESSONS WITH THE LEGENDS: KAREN MOE HUMPHREYS<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Michael J. Stott<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>014 SWIMMING TECHNIQUE CONCEPTS: SHOULDER INJURY PREVENTION FOR THE FREESTYLE ARM ENTRY<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Rod Havriluk<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">Every team\u2019s injury management plan should include strategies to address the freestyle arm entry and prevent shoulder injury. Major benefits also include increasing the index of coordination and, thereby, increasing swimming velocity.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>016 A CASE FOR HIGH SCHOOL SWIMMING: ALL FOR ONE, ONE FOR ALL<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Michael J. Stott<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">The verdict is unanimous: high school swimming adds immeasurable value to the career and experience of a young athlete.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>051 Q&amp;A WITH COACH TERRY JONES<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Michael J. Stott<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>052 HOW THEY TRAIN KAITLYNN SIMS AND LILLIE NORDMANN<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Michael J. Stott<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">TRAINING<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>013 DRYSIDE TRAINING: BUILDING LEAN MUSCLE<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by J.R. Rosania<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">JUNIOR SWIMMER<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>042 GOLDMINDS: BUILDING A TEAM OF GREAT SWIMMING PARENTS<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Wayne Goldsmith<\/strong><\/span><br \/>\n<span style=\"color: #000000;\">When given the opportunity to understand the importance of their role and their influence, swimming parents can become the most powerful, positive force in their child\u2019s life.<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>054 UP &amp; COMERS: KEATON JONES<\/strong><\/span><br \/>\n<span style=\"color: #000000;\"><strong>by Shoshanna Rutemiller<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">COLUMNS &amp; SPECIAL SECTIONS<\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>008 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>009 BEYOND THE YARDS<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>018 DID YOU KNOW? MARTHA NORELIUS<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>019 HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>044 PREP SCHOOL DIRECTORY<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>055 GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #9c8d0e;\"><strong>056 PARTING SHOT<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryside Training: Building Lean Muscle By J.R. Rosania As a Masters swimmer myself, I know when my body is leaner and carrying less body fat. I not only feel better,<\/p>\n","protected":false},"author":5977,"featured_media":396453,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,16],"tags":[],"class_list":["post-396454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swimming World Presents &quot;Dryside Training: Building Lean Muscle&quot; - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-building-lean-muscle\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swimming World Presents &quot;Dryside Training: Building Lean Muscle&quot;\" \/>\r\n<meta property=\"og:description\" content=\"Dryside Training: Building Lean Muscle By J.R. Rosania As a Masters swimmer myself, I know when my body is leaner and carrying less body fat. 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