The Pro Level comprehensive 3-month program is an evolution of the Elite Level, tailored specifically for professional swimmers who demand a regimen that not only complements their in-water training but is also meticulously aligned with the demands of their specific swimming events. This program is characterized by a focus on quality over quantity, ensuring that each dryland session maximizes the development of the appropriate energy systems and muscle groups vital for swimming performance.
PRO DRyland Breakdown-
-
Comprehensive Gym Setup: Access to a diverse range of equipment, including Olympic barbells, various dumbbells, kettlebells, medicine balls, weight benches, squat racks, pull-up bars, and specialized machines such as cable machines and leg presses.
Specialized Swimming Equipment: Utilization of swim cords, stability balls, and sliders for targeted swim-specific strength and conditioning exercises.
-
Total Sessions: Three 1-hour strength training sessions per week, each precisely designed to augment in-pool training and elevate overall swimming performance.
Strength Training Focus: Sessions are tailored to engage crucial muscle groups and energy systems, emphasizing functional strength, explosive power, and muscular endurance, all vital for competitive swimming success.
-
TAILORED PROGRAMS FOR SWIMMING EVENTS:
Sprint, Middle Distance, & Distance: Three distinct programs are crafted to align with the swimmer's events, ensuring that dryland training is perfectly synchronized with in-water demands. This customization ensures that athletes work on the specific energy systems and muscle groups required for their event categories, enhancing efficiency and effectiveness.
MONTH 1: FOUNDATION AND STRENGTH BUILDING
Objective: Build a strong strength foundation, emphasizing proper technique and a gradual increase in workout intensity.
Key Exercises: Core compound lifts (e.g., squats, deadlifts, bench press) for overall strength, complemented by swim-specific exercises (e.g., lat pulldowns, swim cord exercises) for stroke power, and core stabilization exercises for enhanced body alignment in the water.
Swim-Specific Focus: Concentration on exercises that replicate swimming strokes, boosting upper body endurance, which is crucial for competitive swimming.
MONTH 2: POWER AND PERFORMANCE ENHANCEMENT
Objective: Shift the focus toward developing explosive power and muscular endurance, with the introduction of dynamic and plyometric exercises.
Key Exercises: Incorporation of Olympic lifts (e.g., clean and jerk, snatch) for explosive strength, alongside plyometric drills (e.g., box jumps, medicine ball throws) for power, and circuit training for muscular endurance. The continuation of swim-specific exercises with increased intensity and complexity is crucial.
MONTH 3: PEAK PERFORMANCE AND INJURY PREVENTION
Objective: Fine-tune the athlete's strength, power, and endurance, with a strong emphasis on injury prevention and recovery strategies.
Key Exercises: Advanced strength and power exercises focusing on unilateral movements to correct imbalances, with ongoing swim-specific training tailored to the swimmer's events.
Recovery and Mobility: A heightened focus on mobility work, active recovery sessions, and flexibility exercises to improve the range of motion and prevent overuse injuries. The implementation of recovery strategies, such as myofascial release and targeted stretching routines, is crucial for maintaining peak performance and minimizing injury downtime.
-
Special attention is given to mobility work through the shoulders and hips, creating a resilient swimmer capable of meeting the demands of high-level in-water training. This focus ensures that swimmers maintain optimal joint health and flexibility, crucial for both performance enhancement and injury prevention.
The Elite Level program offers a rigorous and sophisticated approach to dryland training for competitive swimmers aiming for college-level performance. By integrating advanced strength, power, and endurance training with swim-specific exercises, this program is poised to substantially elevate a swimmer's competitive edge.
ELITE dryland breakdown
-
Comprehensive Gym Setup: Access to a diverse range of equipment, including Olympic barbells, various dumbbells, kettlebells, medicine balls, weight benches, squat racks, pull-up bars, and specialized machines such as cable machines and leg presses.
Specialized Swimming Equipment: Utilization of swim cords, stability balls, and sliders for targeted swim-specific strength and conditioning exercises.
Professional-Level Cardio Equipment: Premium rowing machines, stationary bikes, and treadmills for optimal cardiovascular conditioning and effective warm-up routines.
-
Total Sessions: Three 1-hour strength training sessions per week, each precisely designed to augment in-pool training and elevate overall swimming performance.
Strength Training Focus: Sessions are tailored to engage crucial muscle groups and energy systems, emphasizing functional strength, explosive power, and muscular endurance, all vital for competitive swimming success.
-
TAILORED PROGRAMS FOR SWIMMING EVENTS:
Sprint, Middle Distance, & Distance: Three distinct programs are crafted to align with the swimmer's events, ensuring that dryland training is perfectly synchronized with in-water demands. This customization ensures that athletes work on the specific energy systems and muscle groups required for their event categories, enhancing efficiency and effectiveness.
MONTH 1: FOUNDATION AND STRENGTH BUILDING
Objective: Build a strong strength foundation, emphasizing proper technique and a gradual increase in workout intensity.
Key Exercises: Core compound lifts (e.g., squats, deadlifts, bench press) for overall strength, complemented by swim-specific exercises (e.g., lat pulldowns, swim cord exercises) for stroke power, and core stabilization exercises for enhanced body alignment in the water.
Swim-Specific Focus: Concentration on exercises that replicate swimming strokes, boosting upper body endurance, which is crucial for competitive swimming.
MONTH 2: POWER AND ENDURANCE ENHANCEMENT
Objective: Shift the focus toward developing explosive power and muscular endurance, with the introduction of dynamic and plyometric exercises.
Key Exercises: Incorporation of Olympic lifts (e.g., clean and jerk, snatch) for explosive strength, alongside plyometric drills (e.g., box jumps, medicine ball throws) for power, and circuit training for muscular endurance. The continuation of swim-specific exercises with increased intensity and complexity is crucial.
Endurance and Conditioning: High-intensity interval training (HIIT) sessions are included to boost cardiovascular endurance and mimic race conditions.
MONTH 3: PEAK PERFORMANCE AND INJURY PREVENTION
Objective: Fine-tune the athlete's strength, power, and endurance, with a strong emphasis on injury prevention and recovery strategies.
Key Exercises: Advanced strength and power exercises focusing on unilateral movements to correct imbalances, with ongoing swim-specific training tailored to the swimmer's events.
Recovery and Mobility: A heightened focus on mobility work, active recovery sessions, and flexibility exercises to improve the range of motion and prevent overuse injuries. The implementation of recovery strategies, such as myofascial release and targeted stretching routines, is crucial for maintaining peak performance and minimizing injury downtime.
-
Special attention is given to mobility work through the shoulders and hips, creating a resilient swimmer capable of meeting the demands of high-level in-water training. This focus ensures that swimmers maintain optimal joint health and flexibility, crucial for both performance enhancement and injury prevention.
Choose your plan
The Level 3 program is a challenging and intensive progression for individuals deeply committed to their fitness journey. For those who have experience with dryland programming and have resistance training experience and workout regularly. Requires a home gym or gym membership/access Six 45 minute sessions per week (3 strength based, 3 core/mobility based)
This 3-month program is structured to build upon existing fitness levels. For those who have experience with dryland programming or who workout occasionally Requires some equipment (bands, pull-up bar, dumbbells, kettlebell, weight bench), can be done at home or at gym Four 30 minute sessions per week (2 strength based, 2 core/mobility based) with optional 3rd strength session and 1 mobility session.
This 3-month program is structured to be progressive, starting from the basics and gradually increasing in complexity and intensity.For those inexperienced with professional dryland programming and want an emphasis on increased range of motion and core stability Requires very little equipment (bands, pull-up bar, medball, etc.), easily done at home Four 30 minute sessions per week ( 2 strength based, 2 core/mobility based) with optional 3rd strength session and 1 mobility session.
FULL DRYLAND ACCESS FOR A TEAM
-
These swimmers will be able to view all four of the programs (Level 1, Level 2, Level 3, and Elite) over that time period.
-
If you purchase this, I will grant dryland program access for each team annually .
