{"id":488934,"date":"2021-10-06T04:00:21","date_gmt":"2021-10-06T11:00:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=488934"},"modified":"2021-10-05T11:00:10","modified_gmt":"2021-10-05T18:00:10","slug":"swimming-world-october-2021-presents-basic-dryland-training-with-santa-margarita-coaches-ron-and-rich-blanc","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-october-2021-presents-basic-dryland-training-with-santa-margarita-coaches-ron-and-rich-blanc\/","title":{"rendered":"Swimming World October 2021 Presents – Basic Dryland Training with Santa Margarita Coaches Ron and Rich Blanc"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n

Basic Dryland Training with Santa Margarita Coaches Ron and Rich Blanc<\/span><\/h1>\n

By Michael J. Stott<\/span><\/p>\n

A concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster.<\/strong><\/p>\n

This year, the Santa Margarita Catholic High School girls are Swimming World\u2019s independent high school national champions. The boys are the 2021 California Interscholastic Federation (CIF) Southern Section titlists. Twice a week in-season, the team supplements in-pool training with hour-long morning workouts. Ron Blanc, co-head coach, hopes\u2014schedules permitting\u2014to increase that frequency in the school\u2019s 6,000-square-foot weight room to three sessions per week.<\/p>\n

This last season, Santa Margarita, guided by Ron and his brother (also co-head coach), Rich, followed a dryland training schedule that was divided into two four-week rounds.<\/p>\n

Says Ron Blanc, \u201cThe first session of each round, we taught technique to the athletes, explained how each exercise would benefit their swimming and typically got in three rounds of each exercise. The following morning sessions, we ramped up to four sets of each exercise. In Round 1, there is a warm-up and three groupings of exercises. In the warm-up, we would do three times of each exercise. In the three groupings of exercises, we would do four times.<\/p>\n

\u201cThe focus of each exercise is flawless technique, full range of motion, with a little rest in between exercises. We keep up an intense pace and complete everything within the hour. We did not focus on heavy weights or resistance.\u201d<\/p>\n

ROUND 1 (DONE THE FIRST FOUR WEEKS OF THE SEASON)<\/span><\/strong>
\nDAY 1<\/strong>
\nTRI-SET WARM-UP (2x)
\n1. Hip Hydrants (10x each). Keep back flat, raise leg to side to hip height.
\n2. Bird Dog (8x). Hip hydrant position, right arm and left leg extended, then left arm and right arm extended.
\n3. Superman W\u2019s (12x). On stomach, chest off ground, move arms to W shape with elbows bent.<\/p>\n

SERIES #1 (3x)<\/strong>
\n1. Goblet Squat (8x). Hold weight plates under chin, squat down until hips are below knees in between heels. Good back, \u201cdown-2-3-4-hold-2-up.\u201d
\n2. Seated Squat Jump (6x). Sit on end of bench, swing arms down and behind, then explode up and land in trophy position, knees bent.
\n3. Bird Dog Reverse Side Lift (10x). On ground, hip hydrant position, 2.5 pounds, left leg extended; right arm rises up with weight to shoulder height.<\/p>\n


\nTo continue reading the complete dryland exercise series #2 and #3 ,
\nClick here to download the full October issue of Swimming World Magazine, available now!<\/a><\/strong><\/span><\/p>\n

 <\/p>\n

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, \u201cToo Much Loft,\u201d was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.<\/em><\/p>\n


\n\"Swimming<\/a>[PHOTO BY GEORGIO SCALIA \/ DEEPBLUEMEDIA]<\/p>\n

 <\/p>\n

Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
\nBecome A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n

New! 30 Day Membership to ISHOF AND<\/em> Digital Swimming World Subscription for just $10 a month!<\/a><\/span><\/h3>\n

Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print AND<\/em> Digital Subscription<\/span> Order Now!<\/span><\/i><\/a><\/h3>\n

Non-Subscribers can click here to download this issue for only $5.94<\/strong><\/span><\/a><\/h2>\n

 <\/p>\n

FEATURES<\/p>\n

010<\/span>\u00a0\u00a0\u00a0\u00a0 THE OLYMPIC \u201cQUADRENNIUM:\u201d\u00a0 A LOOK BACK AND A LOOK AHEAD<\/strong><\/span>
\nby David Rieder<\/strong>
\nSwimming World reflects on the last five years since the last Olympic Games in Rio and ponders the questions that lie ahead during the next three years leading up to Paris 2024.<\/p>\n

014<\/span>\u00a0\u00a0\u00a0\u00a0 A CANADIAN SURGE<\/strong><\/span>
\nby Matthew De George<\/strong>
\nSwimmers from Canada exceeded expectations at the Tokyo Games. And the Canadian delegation showed that the future is as bright as the present, with prolific young talents on both sides of the competition.<\/p>\n

020<\/span>\u00a0\u00a0\u00a0 ISHOF FEATURE: AQUATOTS MURDER CASE\u2014THE KATHY TONGAY STORY (Part 1)<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nIt is doubtful that in the annals of aquatic history, there has ever been an example of abusive parents like the story of \u201clittle Kathy Tongay.\u201d<\/p>\n

024\u00a0<\/span>\u00a0\u00a0 EXPECT GREAT THINGS!<\/strong><\/span>
\nby John Lohn<\/strong>
\nDavid Popovici just turned 17 years old, but the Romanian sprint freestyler appears poised to follow a path to prominence.<\/p>\n

031<\/span>\u00a0\u00a0\u00a0 NUTRITION: KNOW THYSELF<\/span>
\n<\/strong>by Dawn Weatherwax<\/strong>
\nKnowing your body composition can help you swim fast and stay healthy.<\/p>\n

COACHING<\/p>\n

029<\/span>\u00a0\u00a0\u00a0 BASIC DRYLAND TRAINING<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nA concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster. Coaches Ron and Rich Blanc of Santa Margarita Catholic High School in Southern California share last season\u2019s dryland training schedule that helped his girls\u2019 and boys\u2019 teams become national powers.<\/p>\n

030<\/span>\u00a0\u00a0\u00a0 WEIGHT ROOM COMMON SENSE<\/span>
\nby J.R. Rosania<\/strong>
\nThese \u201cDo\u2019s and Dont\u2019s\u201d are courtesy of exercise scientist J.R. Rosania, whose performance enhancement firm Healthplex serves multisport athletes worldwide.<\/p>\n

034<\/span>\u00a0\u00a0\u00a0 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 5): MINIMIZING THE ARM RECOVERY PHASE<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nThe greatest possible time decreases for additional swimming velocity increases are in the non-propulsive phases (entry and recovery). This article includes strategies to minimize the recovery phase time of all four strokes.<\/p>\n

045\u00a0<\/span>\u00a0\u00a0 Q&A WITH COACHES RON & RICH BLANC<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

046<\/span>\u00a0\u00a0 HOW THEY TRAIN MAGGIE McGUIRE & JACK NUGENT<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

033<\/span>\u00a0\u00a0\u00a0 DRYSIDE TRAINING:\u00a0 BACK TO BASICS (Part 1)<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

044<\/span>\u00a0\u00a0 UP & COMERS:\u00a0 MARYJANE (MJ) NEILSON<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COLUMNS & SPECIAL SECTIONS<\/p>\n

008\u00a0\u00a0<\/span>\u00a0 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

009\u00a0\u00a0<\/span>\u00a0 DID YOU KNOW: ABOUT FAMOUS GUYS WHO GOLF?<\/strong><\/span><\/p>\n

016\u00a0<\/span>\u00a0\u00a0 HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n

036\u00a0\u00a0<\/span> PREP SCHOOL DIRECTORY`<\/strong><\/span><\/p>\n

048<\/span>\u00a0\u00a0 GUTTERTALK<\/strong><\/span><\/p>\n

049\u00a0\u00a0<\/span>\u00a0 PARTING SHOT<\/strong><\/span><\/p>\n

 <\/p>\n

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

The latest issue of Swimming World Magazine is now available for download in the Swimming World Vault! Non-Subscribers Can Download This Issue Here Basic Dryland Training with Santa Margarita Coaches<\/p>\n","protected":false},"author":5977,"featured_media":488938,"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":[42807,27721,129475,129476,129474,36692,54417,129389],"class_list":["post-488934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dryland-training","tag-michael-j-stott","tag-rich-blanc","tag-ron-and-rich-blanc","tag-ron-blanc","tag-santa-margarita-catholic-high-school","tag-swimming-world-magazine","tag-swimming-world-october-2021"],"jetpack_publicize_connections":[],"yoast_head":"\r\nBasic Dryland Training with Santa Margarita Coaches Ron and Rich Blanc<\/title>\r\n<meta name=\"description\" content=\"A concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster.\" \/>\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-october-2021-presents-basic-dryland-training-with-santa-margarita-coaches-ron-and-rich-blanc\/\" \/>\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 October 2021 Presents - 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