Swimming World October 2021 Presents – Dryland Training: Back To Basics (Part 1) – By J.R. Rosania

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By J.R. Rosania

With the Olympic Games behind us and with high school, collegiate and international seasons picking up, it’s time to get back to the basics with our dryland training.

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.

It’s 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.

This month’s 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.

During this phase of the training, perform these exercises three times a week, completing each one for three sets of 10 repetitions.

Keep the weight moderate, and be sure to be able to complete all 30 reps.

Have fun getting back to the basics.


To access the full 5-step Dryside Training workout complete with demonstrations,
Click here to download the full October issue of Swimming World Magazine, available now!

 

Swimming World October 2021 - David Popovici - New Kid On The Block - COVER[PHOTO BY GEORGIO SCALIA / DEEPBLUEMEDIA]

 

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FEATURES

010     THE OLYMPIC “QUADRENNIUM:”  A LOOK BACK AND A LOOK AHEAD
by David Rieder
Swimming 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.

014     A CANADIAN SURGE
by Matthew De George
Swimmers 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.

020    ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 1)
by Bruce Wigo
It is doubtful that in the annals of aquatic history, there has ever been an example of abusive parents like the story of “little Kathy Tongay.”

024    EXPECT GREAT THINGS!
by John Lohn
David Popovici just turned 17 years old, but the Romanian sprint freestyler appears poised to follow a path to prominence.

031    NUTRITION: KNOW THYSELF
by Dawn Weatherwax
Knowing your body composition can help you swim fast and stay healthy.

COACHING

029    BASIC DRYLAND TRAINING
by Michael J. Stott
A 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’s dryland training schedule that helped his girls’ and boys’ teams become national powers.

030    WEIGHT ROOM COMMON SENSE
by J.R. Rosania

These “Do’s and Dont’s” are courtesy of exercise scientist J.R. Rosania, whose performance enhancement firm Healthplex serves multisport athletes worldwide.

034    SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 5): MINIMIZING THE ARM RECOVERY PHASE
by Rod Havriluk
The 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.

045    Q&A WITH COACHES RON & RICH BLANC
by Michael J. Stott

046   HOW THEY TRAIN MAGGIE McGUIRE & JACK NUGENT
by Michael J. Stott

TRAINING

033    DRYSIDE TRAINING:  BACK TO BASICS (Part 1)
by J.R. Rosania

JUNIOR SWIMMER

044   UP & COMERS:  MARYJANE (MJ) NEILSON
by Shoshanna Rutemiller

COLUMNS & SPECIAL SECTIONS

008    A VOICE FOR THE SPORT

009    DID YOU KNOW: ABOUT FAMOUS GUYS WHO GOLF?

016    HOLIDAY GIFT GUIDE

036   PREP SCHOOL DIRECTORY`

048   GUTTERTALK

049    PARTING SHOT

 

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