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Dry Land Swim Training 

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This conditioning program has been put together with the aim of increasing the participant’s strength, endurance, stability and flexibility specifically for triathlon and swimming.

It is designed to supplement the athlete’s regular training, not replace it.

The program will be progressed and advanced fortnightly to change as the participant gets better at the exercises and develops more strength, endurance, control and flexibility.

Sessions will generally take between 30 and 45 minutes to complete. The program does not need to be a rigid guide but for those that like to take the thought out of it they can follow it to the letter for specific numbers and repetitions.

Equipment required:

Swimming Stretch cords or thera-tubing (if you don’t have this try aquashop or get 3m of blue or black tubing from your nearest physio- Blue for the medium strength, Black for the really strong ones)

Seat

Yoga mat optional

Modifications for different fitness levels:

Not so fit currently: halve all repetitions, and reduce the push ups to knee push ups

Very Fit- increase all repetitions by 50%, and 100% if required.


 Week 1 Session 1 & 2
The gentle break in.

If you need to see how to do the exercises then go to the Physiocare Youtube Channel HERE and follow the examples.

Block 1- 2 x through
Alternating leg lunges x10 each side
Full butterfly catch with stretch cords x20
Bicycles (dead bugs) x 15 each leg

Block 2- 2 x through
Single leg heel raise left x 15
Single leg heel raise right x 15 each side
Tricep extensions on stretch cords x 15
Supermans -opposite arms and legs alternating sides,
5 second holds 8 each side

Block 3- 2 x through
Single leg squats right x 15
Single leg squats left x 15
Seated triceps dips x 15
Lateral plank left 8x 5 second holds
Lateral plank right 8x 5 second holds

Block 4- 2 x through
Single leg deadlift left x 15
Single leg deadlift right x 15
Shoulder external rotation and retraction pulls x 15
push up x 10
plank 8x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

Week 2 Session 1 & 2
Moving Forward

Block 1- 2 x through
Alternating leg lunges x12 each side
Full butterfly catch with stretch cords x22
Bicycles (dead bugs) x 17 each leg

Block 2- 2 x through
Single leg heel raise left x 17
Single leg heel raise right x 17 each side
Tricep extensions on stretch cords x 17
Supermans -opposite arms and legs alternating sides,
5 second holds 8 each side

Block 3- 2 x through
Single leg squats right x 17
Single leg squats left x 17
Seated triceps dips x 17
Lateral plank left 8x 5 second holds
Lateral plank right 8x 5 second holds

Block 4- 2 x through
Single leg deadlift left x 17
Single leg deadlift right x 17
Shoulder external rotation and retraction pulls x 17
push up x 12
plank 8x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

Week 2 Session 3
A Challenge

Block 1- 3 x through
Alternating leg lunges x10 each side
Full butterfly catch with stretch cords x22
Bicycles (dead bugs) x 17 each leg

Block 2- 3 x through
Single leg heel raise left x 15
Single leg heel raise right x 15 each side
Tricep extensions on stretch cords x 15
Supermans -opposite arms and legs alternating sides,
5 second holds 8 each side

Block 3- 3 x through
Single leg squats right x 15
Single leg squats left x 15
Seated triceps dips x 15

Block 4- 3 x through
Single leg deadlift left x 15
Single leg deadlift right x 15
Shoulder external rotation and retraction pulls x 15
push up x 10
plank 8x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

Thanks to Anthony Rule from Physiocare, for more on Anthony see his bio HERE

 

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©2015 Transitions.

 

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