FULL LINK LIST BELOW!!
Basic Training linked HERE with options!
NAAC Dryland spring & summer
There is always room for improvement in strength and mobility to increase your ability to express your current skill set as well as to learn & implement new skills better. Some basic ideas of dryland are noted below for different swim levels, and improving dryland is simple (simple sets noted below), not easy.
As noted on our Senior Groups Dryland info link posted below...
“Increased general work capacity and energy system fitness is the main focus, achieved thru non-specific and varied training means. Means selected providing the greatest adaptation response with the least possible disturbance to swim training. Tested exercises are general, and not representative of the wide variety of exercises involved in dryland.”
We don’t want to create too much soreness, so after swim practice and/or completing added dryland on off days would be best, and 2 added days per week is plenty of volume. A pull up bar is all that is needed to perform anything noted below, and sets should be time-based so that you can improve consecutive reps and/or reps per time, rest 2:00 between exercises, so in total this would take 30 minutes to complete:
Exercise video demos on our NAAC YouTube channel HERE!
Pull-ups 3 x 1:00 AMRAP 1st :30 of each minute
Push-ups 3 x 1:00 same
Knees to Elbows 3 x 1:00 same
------------ AMRAP = As Many Reps As Possible ------------
8-count Bodybuilders 3 x 1:00 AMRAP 1st :45 of each minute
Sit-Up Get-Ups 3 x 1:00 same
Sit-Outs 3 x 1:00 same
The standards noted below are in place for 2 main purposes…
- Primarily so that swimmers do not get injured operating at higher & higher swim ability levels
- Secondarily so that swimmers can impart a high level of force into their swim abilities over an entire race – whatever distance – and so swim fast(er)
Basic Bodyweight Swim Fitness Standards PER LEVEL
Strength Exercise Elite Sect/Zone AG podium AG qual
consecutive full dead hang Pull-ups 10+ 8+ 6+ 5+
consecutive dead hang Toes to Bar 20+ 16+ 14+ 10+
consecutive full Push-ups to chest touch 30+ 25+ 20+ 15+
Athleticism Movement Elite Sect/Zone AG podium AG qual
consecutive 8-count Bodybuilders in 2:00 25+ 20+ 15+ 12+
consecutive strict Sit-Up Jump-ups in 2:00 35+ 30+ 20+ 15+
consecutive Ab Roll-outs in 2:00 45+ 40+ 30+ 20+
Full ROM is expected in all exercises and movements! Working beyond level standards is always fine, and why the “+” is included. Demos on this and more can be found on our NAAC YouTube channel HERE, and we have posted the exercises noted above, in the workout order noted! We have also posted a very short video with some demos of new dryland equipment this spring HERE!
DRYLAND LINK LIST
- NAAC Upper Groups Dryland & Lifting Standards HERE
- NAAC Dryland Spring & Summer word doc HERE
- NAAC Quaran-Train YouTube Playlist HERE
- NAAC Championship Core Training YouTube Playlist HERE
- NAAC Mobility & Deck-Based Warm-Ups Below!
Mobility Circuit Video HERE
1:00 per exercise or 15 min +/- total
Repeat any movements that are tight
- Windmills
- Forward Kicks
- Backward Kicks
- Downward Dog
- Swan Pose
- Push-ups to T
- Hip Flexor Cross Stretch
- Wide Mountains
- V-Sit to Plow
- Lunging Arm Swings
- Big Arm Circles
- Wrist on Hip
Hip Mobility Protocol Video HERE
20 reps or 1:00 per – 10 min/rd
Repeat any movements that are tight
- Snatch
- OH Squats
- Slide Squats
- Step-back, Reach Back Lunge
- Forward Lunge & Reach
- Side Lunge & Reach
- Wide Mountains
- V-Sit / Plow
- Zips 1
- Sit-up Get-up w/reach
- Grok Squat +/- Wall
Shoulder Mobility Protocol Video HERE
10 reps +/- or :30 per @ 10 min/rd +/-
All movements deliberate & controlled
- Band Back & Forth
- Band Pull Apart Series (8)
- Band Cuban Press
- Band Side Pulls
- ------------------
- Scarecrow Rolls
- Scap Push-Up
- Plank Scap-Up
- Wrist on Hip
- I-Y-L-W Wall Slides
- -------------------
- Bar Hang w/Rotation
- Bar Scap Up
- Recline Pull
- Recline Scap Up
Deck-Based Warm-Ups Video HERE
A
2 or 3 rds as follow, increase speed/rd
- 15 Squat Thrusts
- 10 Push-Ups
- 5 Jumps
B
2 or 3 rds as follow
Rd 2 adds push-ups, Rd 3 adds jumps
- 15 Zips @ moderate pace
- 10 Zips 1 @ medium pace
- 5 Zip-Ups 1 @ fast pace
