{"id":489001,"date":"2021-10-06T10:00:36","date_gmt":"2021-10-06T17:00:36","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=489001"},"modified":"2021-10-06T09:53:56","modified_gmt":"2021-10-06T16:53:56","slug":"swimming-world-october-2021-presents-dryland-training-back-to-basics-part-1-by-j-r-rosania","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-october-2021-presents-dryland-training-back-to-basics-part-1-by-j-r-rosania\/","title":{"rendered":"Swimming World October 2021 Presents – Dryland Training: Back To Basics (Part 1) – By J.R. Rosania"},"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

Dryland Training: Back To Basics (Part 1)<\/span><\/h1>\n

By J.R. Rosania<\/span><\/p>\n

With the Olympic Games behind us and with high school, collegiate and international seasons picking up, it\u2019s time to get back to the basics with our dryland training.<\/p>\n

In this two-part series, we will address beginning basic movements to help strength development. Next month, we will look at more advanced strength and power movements.<\/p>\n

It\u2019s very important to develop a base of strength and stability throughout your body to help you withstand the rigors of six to eight months of hard training and racing.<\/p>\n

This month\u2019s article takes a look at several multi-muscle functional movements. These exercises provide strength in the upper body and lower body as well as stability throughout the core.<\/p>\n

During this phase of the training, perform these exercises three times a week, completing each one for three sets of 10 repetitions.<\/p>\n

Keep the weight moderate, and be sure to be able to complete all 30 reps.<\/p>\n

Have fun getting back to the basics.<\/p>\n


\nTo access the full 5-step Dryside Training workout complete with demonstrations,
\nClick here to download the full October issue of Swimming World Magazine, available now!<\/a><\/strong><\/span><\/p>\n

 <\/p>\n

\"Dryside<\/a><\/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","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 Dryland Training: Back To Basics (Part 1)<\/p>\n","protected":false},"author":5977,"featured_media":489004,"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":[74795,43219,3902,54417,129389],"class_list":["post-489001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dryside-training","tag-j-r-rosania","tag-noriko-inada","tag-swimming-world-magazine","tag-swimming-world-october-2021"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSwimming World October 2021 Presents - Dryland Training: Back To Basics (Part 1) - By J.R. 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