{"id":447517,"date":"2020-09-24T15:07:23","date_gmt":"2020-09-24T22:07:23","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=447517"},"modified":"2020-10-28T16:21:21","modified_gmt":"2020-10-28T23:21:21","slug":"dryside-training-by-commit-swimming-more-core","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-more-core\/","title":{"rendered":"Dryside Training by Commit Swimming: More Core"},"content":{"rendered":"

There are two types of core training: core for show…and core for go!\u00a0 Swimming World’s J.R. Rosania<\/strong> believes in an exercise routine for core that centers itself around stabilization. Thousands of crunches and sit-ups only slightly enhances stabilization and body position in the water. This is true whether you\u2019re on your stomach face down in the water or on your back face up.<\/p>\n

Elite swimmers train their core by doing dryland that mimics body position and leg position while swimming. This enables them to generate more force through their core section and deliver into the legs.<\/p>\n

Begin by performing each exercise for two sets of 10 reps. After two weeks, progress to three sets of 10 reps. These are more advanced and activity-specific core exercises.<\/p>\n

Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.<\/em><\/p>\n

\"Core-5\"

Photo Courtesy: BY EMMI BRYTOWSKI<\/strong><\/p><\/div>\n

\"Core-4\"

Photo Courtesy: BY EMMI BRYTOWSKI<\/strong><\/p><\/div>\n

\"Core-3\"

Photo Courtesy: BY EMMI BRYTOWSKI<\/strong><\/p><\/div>\n

\"Core-2\"

Photo Courtesy:\u00a0BY EMMI BRYTOWSKI<\/strong><\/p><\/div>\n

\"Core-1\"

Photo Courtesy:BY EMMI BRYTOWSKI<\/strong><\/p><\/div>\n

\"JR<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

MEET T<\/b>HE TRAINER<\/b><\/p>\n

J.R. Rosania, B.S., exercise science, is one of the nation\u2019s 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\u2019s fitness trainer and was named one of \u201cAmerica\u2019s Top Trainers\u201d by Men\u2019s Journal and Vogue magazines. Check out Rosania\u2019s website at www.jrhealthplex.net.<\/span><\/i><\/p>\n

\"Noriko<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

MEET THE ATHLETE<\/b><\/p>\n

Noriko Inada, 39, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women\u2019s 25-29, 30-34 and 35-39 age groups.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

There are two types of core training: core for show…and core for go!\u00a0 Swimming World’s J.R. Rosania believes in an exercise routine for core that centers itself around stabilization. Thousands<\/p>\n","protected":false},"author":5440,"featured_media":447524,"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":[3,121666,69173,122310],"tags":[62850,45256,42807,126120,40843,117850],"class_list":["post-447517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-commit-swimming-news","category-dryland","category-dryside-training","tag-commit-swimming-news","tag-dryland-exercises","tag-dryland-training","tag-exercises-for-swimmers","tag-jr-rosania","tag-strength-exercises"],"jetpack_publicize_connections":[],"yoast_head":"\r\nDryside Training by Commit Swimming: More Core - Swimming World<\/title>\r\n<meta name=\"description\" content=\"Core for show or core for go?Swimming World's J.R. 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