Dryland Training for Swimmers: Boost Your Performance Out of the Pool

By Shawn P. Ford
3/29/2023

Swimming is a highly demanding sport that requires a combination of strength, endurance, flexibility, and technique. While pool training is crucial for honing these skills, incorporating dryland training can significantly enhance a swimmer's performance. Dryland training refers to exercises performed outside the pool that help swimmers build strength, power, endurance, and flexibility. In this comprehensive guide, we'll explore the benefits of dryland training for swimmers, discuss essential exercises to include in your routine, and provide tips for creating an effective dryland training program.

  1. Benefits of Dryland Training for Swimmers

a. Increased strength and power: Dryland training helps swimmers develop functional strength, which translates to increased power and speed in the pool. Exercises targeting the core, upper body, and lower body muscles are crucial for swimmers to generate force and propel themselves through the water.

b. Improved endurance: Cardiovascular exercises performed during dryland training can enhance a swimmer's aerobic capacity and stamina, allowing them to maintain a high level of performance throughout a race or training session.

c. Enhanced flexibility and mobility: Flexibility and mobility are essential for executing efficient swimming techniques. Dryland training can help swimmers improve their range of motion, reducing the risk of injury and enabling smoother, more efficient strokes.

d. Injury prevention: Dryland training can help swimmers identify and address muscle imbalances, reducing the likelihood of overuse injuries. Strengthening the muscles around the joints can also provide added stability and support, further reducing the risk of injury.

  1. Essential Dryland Exercises for Swimmers

a. Core Exercises

  • Plank: The plank is a fundamental core exercise that targets the deep stabilizing muscles of the abdominal and lower back regions. Hold the plank position for 30-60 seconds, maintaining a straight line from head to toe. Perform 3-4 sets.
  • Russian Twists: Russian twists work the oblique muscles, which are crucial for swimming. Sit on the ground with your knees bent, holding a medicine ball or weight. Rotate your torso from side to side, tapping the weight on the ground next to your hip. Perform 3 sets of 12-15 repetitions.
  • Dead Bug: The dead bug exercise helps improve core stability and coordination. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg simultaneously, then return to the starting position. Alternate sides and perform 3 sets of 10 repetitions.

b. Upper Body Exercises

  • Pull-ups: Pull-ups target the latissimus dorsi, biceps, and forearms, which are essential muscles for swimming. Aim for 3 sets of 8-12 repetitions. If you cannot perform a pull-up, use a resistance band or assisted pull-up machine for support.
  • Push-ups: Push-ups work the chest, shoulders, and triceps, contributing to a powerful arm stroke. Perform 3 sets of 12-15 repetitions, maintaining proper form and alignment.
  • TRX Rows: TRX rows target the back, shoulders, and biceps, which are crucial for a strong pull in the water. Adjust the TRX straps to a comfortable height and lean back, holding the handles with extended arms. Pull your chest towards the handles, then slowly return to the starting position. Perform 3 sets of 12-15 repetitions.

c. Lower Body Exercises

  • Squats: Squats are an excellent exercise for building leg strength and power. Perform 3 sets of 12-15 repetitions, focusing on maintaining proper form and alignment.
  • Box Jumps: Box jumps develop explosive power in the legs, which can translate to faster starts and turns in the pool. Stand in front of a sturdy box or platform, and explosively jump onto it, landing softly with both feet. Step down and repeat. Perform 3 sets of 8-12 repetitions.
  • Lunges: Lunges target the quadriceps, hamstrings, and glutes, helping swimmers generate propulsion through their kick. Perform 3 sets of 10-12 repetitions on each leg, maintaining proper form and alignment.

d. Flexibility and Mobility Exercises

  • Dynamic stretching: Incorporate dynamic stretches such as leg swings, arm circles, and hip rotations into your warm-up routine to improve your range of motion and prepare your muscles for exercise.
  • Foam rolling: Foam rolling can help release tight muscles and improve mobility. Focus on areas prone to tightness in swimmers, such as the shoulders, lats, and hips.
  • Static stretching: Perform static stretches at the end of your dryland training session to maintain and improve flexibility. Hold each stretch for 15-30 seconds, targeting the major muscle groups used in swimming.
  1. Creating an Effective Dryland Training Program

a. Determine your goals: Your dryland training program should align with your swimming goals, whether it's improving your sprint speed, endurance, or technique. Tailor your exercise selection and volume to support these goals.

b. Balance strength and cardio: A well-rounded dryland training program should include a mix of strength exercises targeting the upper body, lower body, and core, as well as cardiovascular exercises to improve endurance.

c. Focus on functional movements: Choose exercises that mimic the movements and muscle activation patterns used in swimming. This will help ensure that the strength and power gains translate to improved performance in the pool.

d. Prioritize recovery: Recovery is an essential component of any training program. Incorporate rest days, proper nutrition, and adequate sleep to promote optimal recovery and prevent overtraining.

e. Monitor progress and adjust accordingly: Regularly assess your progress in both dryland training and swimming performance. Adjust your program as needed to address weaknesses, avoid plateaus, and continue making progress towards your goals.

 

Dryland training is a valuable addition to any swimmer's training regimen, providing numerous benefits such as increased strength, power, endurance, and flexibility. By incorporating a balanced mix of core, upper body, lower body, and flexibility exercises, swimmers can maximize their performance in the pool and reduce the risk of injury. Remember to tailor your dryland training program to your individual goals and needs, monitor your progress, and prioritize recovery to ensure optimal results. With dedication and consistency, you'll soon see the impact of dryland training on your swimming performance.