Dryland & Strength Standards

Dryland    

            Our focus is on bodyweight mastery and increased general work capacities, achieved thru non-specific and varied training means.  Means selected providing the greatest adaptation response with the least possible disturbance to swim training most often.  Tested exercises are general, and not representative of the wide variety of exercises involved in dryland training.

Basic Bodyweight Fitness Standards – 13 & Over

Strength

• 10+ consecutive full dead-hang Pull-ups @ cadence
• 15+ consecutive Pull-ups
• 20+ consecutive Toes-to-bar
• 30+ consecutive full Push-ups with pause @ bottom, @ cadence

Work Capacity (Conditioning)

• 25+ consecutive 8-count Bodybuilders in 2:00
• 30+ consecutive Recline Pulls in 1:30
• 35+ total, strict Sit-up Jump-ups in 2:00
• 45+ total Ab Rollouts in 2:00
• 60+ total Push-ups in 1:30

Full ROM is expected in testing, and dryland testing is most often completed in split sessions.  Younger athletes will be expected to meet some or most dryland standards prior to lifting.

Lifting  (Kahuna & HPG)               

            Our focus is on increased maximal strength, as this type of strength influences every other type of strength and provides the best sport injury prevention.  Single maximal repetition (1 RM) tested for Barbell (and/or Hex Bar) movements, varied means of training employed to increase overall strength and conditioning.  Barbell training is emphasized throughout Kahuna & HPG lifting sessions.

Movement                   Goals:              Athletic             Elite__________________150# Elite athlete

Hang Snatch                                         .50+                  .75     x Body Weight              115#

Power Clean                                         .75+                 1.25     x Body Weight             185#

Bench Press                                          1.00                 1.50     x Body Weight             225#

Squat and/or Deadlift                      1.50                 2.00     x Body Weight             300#

The above measures are all objective.  Subjective evaluation is done with regard to exercise execution, movement speed, RFD and complex-set ability.  Not all lifts tested per group/per season.

Testing

Testing is performed several times throughout the year to determine strengths and weaknesses, both general and specific.  Desired values were calculated by association of improved sport performance and primary physical capacities (speed, strength, endurance, mobility, coordination).