Some Swimming Dryland Training Thoughts

What is Dryland training? It has to be more that just another workload that you impose on your swimmers. It must be highly correlated with the objectives of the water workout. This is necessary to achieve optimum results. Dryland is not an end unto itself. It must be swimming appropriate. If streamlining and efficiency in the water are the goal, then the Dryland routine must reflect this. Work must be done on movements to strengthen the muscles that help with body alignment and propulsion. It must be coached. It is more than counting out reps and blowing a whistle to signify a change in stations. It must stress linkage – everything possible must be done to reinforce the hip-to-shoulder relationship. Train movements not muscles. It is not bodybuilding!

A sound Dryland program must address individual needs. Every swimmer should be assessed to determine any remedial needs in regards to posture or joint instabilities. Biological age and gender must receive strong consideration. If the girls through puberty and after are not emphasizing strength training more than the boys then you are selling them short. All the work in the water is essential, but if they are not strong and stable enough to hold a position—especially as they fatigue—all the yards in the world will not make them a better swimmer. I firmly believe that some swimmers need more emphasis on Dryland strength training during growth.

If you are still having shoulder problems in your program, you really need to take a look at your Dryland and shoulder-prevention program. If you are doing a bunch of isolated shoulder internal and external rotation you are probably wasting your time. They do not prevent shoulder injuries.

Ask yourself the following questions:

What are you doing?

Why are you doing what you are doing?

When are you doing it?

Is what you are doing stroke-like or stroke-specific?

Are you making your swimmers better; or are you just making them tired?

Innovation and change are never comfortable, but they are necessary. I hope this stimulates you to take another look at your Dryland program and make appropriate changes.