{"id":513830,"date":"2022-10-13T02:25:55","date_gmt":"2022-10-13T09:25:55","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=513830"},"modified":"2022-10-13T07:31:15","modified_gmt":"2022-10-13T14:31:15","slug":"dryland-training-building-early-season-strength-for-later-benefits","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-training-building-early-season-strength-for-later-benefits\/","title":{"rendered":"Dryland Training: Building Early-Season Strength For Later Benefits"},"content":{"rendered":"

Dryland Training: Building Early-Season Strength For Later Benefits<\/strong><\/p>\n

It\u2019s October, and early-season training finds swimmers working on strengthen and endurance. Whether you\u2019re a swimmer in high school, college or Masters, the need for strength now is essential to be able to achieve faster racing times in the winter and spring.
\nIn this month\u2019s \u201cDryside Training,\u201d we will focus mostly on swim-specific movements, but we will also include some traditional strength exercises.<\/p>\n

You should start with moderate resistance and increase by 10% every two weeks. Perform the program three days a week for six weeks. The strength work you\u2019re doing now will be the foundation for power and speed training in the coming weeks.<\/p>\n

Let\u2019s do a six-week cycle, consisting of three sets and decreasing reps throughout the series: Weeks 1-2: 10 reps; Weeks 3-4: 8 reps; Weeks 5-6: 6 reps.<\/p>\n

ALTERNATING DUMBBELL BENCH PRESS<\/strong><\/p>\n

While lying on a bench or stability ball, perform an alternating dumbbell bench press.<\/p>\n

\"Dumbbell\"

Photo Courtesy: Emmi Brytowski<\/p><\/div>\n

DUMBBELLS AT SHOULDER SQUAT<\/strong><\/p>\n

While holding dumbbells at shoulder-height, perform a squat.<\/p>\n

\"Squat\"

Photo Courtesy: Emmi Brytowski<\/p><\/div>\n

STEP-UP WITH SHOULDER PRESS<\/strong><\/p>\n

Perform a shoulder press at the top of the step movement.<\/p>\n

\"Stepup\"

Photo Courtesy: Emmi Brytowski<\/p><\/div>\n

ONE-ARM MED BALL THROWDOWN<\/strong><\/p>\n

Throw and slam a med ball to the floor. Alternate arms.<\/p>\n

\"MedBall\"

Photo Courtesy: Emmi Brytowski<\/p><\/div>\n

STABILITY BALL PIKE-UP<\/strong><\/p>\n

Roll out facedown on a stability ball. Using your abs and thighs, establish a vertical position.<\/p>\n

\"Pike\"

Photo Courtesy: Emmi Brytowski<\/p><\/div>\n

MEET THE TRAINER<\/strong><\/p>\n

J.R. Rosania<\/strong>, B.S., exercise science, is one of the nation\u2019s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania\u2019s website at www.jrhealthplex.net<\/a>.<\/p>\n

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

Noriko Inada<\/strong>, 44, 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, 35-39 and 40-44 age groups.<\/p>\n

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

The latest issue of\u00a0Swimming World Magazine<\/em>
\nis now available for download in the\u00a0Swimming World Vault<\/strong><\/a>!<\/h3>\n

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Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print\u00a0AND<\/em>\u00a0Digital Subscription\u00a0Order Now!<\/i><\/a><\/h3>\n

Non-Subscribers can click here to download this issue for only\u00a0$5.94<\/strong><\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"

Dryland Training: Building Early-Season Strength For Later Benefits It\u2019s October, and early-season training finds swimmers working on strengthen and endurance. Whether you\u2019re a swimmer in high school, college or Masters,<\/p>\n","protected":false},"author":59119,"featured_media":513822,"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":[122077,18,6,8],"tags":[42807,57261],"class_list":["post-513830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-americas","category-coaches-education","category-college","category-high-school","tag-dryland-training","tag-strength"],"jetpack_publicize_connections":[],"yoast_head":"\r\nDryland Training: Building 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