1 GAIN Dryland Training Concepts Mission Statement To instill a culture of daily physical preparation that grows & nurtures adaptable swimming athletes who understand the wisdom of their bodies, its ability to self organize and solve movement problems Goal At the end of the journey all physical limitations are eradicated and the simmer is ready technically, tactically, physically and psychologically to compete to win What is Dryland training? It is more that just another workload that you impose on your swimmers. It must be highly correlated with the objectives of the water workout to achieve optimum results. It 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. It must be coached. It must stress linkage everything possible must be done to reinforce the hip to shoulder relationship. 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 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 Some swimmers need more emphasis on dryland strength training during growth.
2 Objectives Prevent Injury Bullet Proof Them Develop functional strength Develop muscular endurance Improve explosive power Training Rules Have a Plan, Execute It, and Evaluate It Build the Complete Swimming Athlete All systems work together Train all components all the time - Use It or Lose It Fundamental Movement Skills Before Specific Sport Skills You Are What You Train To Be Build the Athlete from the Ground Up Train Postural Strength & Stability with Core as the Center of the Action To Be Fast You Must Train Fast Build an appropriate Work Capacity Base for Swimming Train Toe Nails To Fingernails Train Movements not Muscles Train Multi Joint & Multi Plane Movements Training is Cumulative - Win the Workout
3 Program Principles Dynamic postural alignment and dynamic balance are the foundation for all training Train movements not muscles Train fundamental movement skills before sport specific skills Train core strength before extremity strength Train body weight before external resistance Train joint integrity before joint mobility Train strength before strength endurance, power before power endurance Train speed before speed endurance Foundational Concepts Connect toenails to fingernails with the core as the center of the action Link the shoulder to the hip to more effectively hold water It is not the exercise that will determine the training effect; it is how the exercise is executed Volume of core work should rise rapidly and be held high through the taper The highest volume of leg work should precede the highest volume of kicking Use it to lead into and prepare for kicking Highest volume of upper body work should precede the highest volume of swimming Context Everything must be in context. What you are doing today must fit with what you doing the next training session, as well as what went before. Systematic Approach to Training 3M +3P = Training System
4 Strength Training Coordination training with appropriate resistance to handle bodyweight, project an implement, more or resist movement of another body, resist gravity and optimize ground reaction forces. Philosophy of Strength Training for Swimming Dynamic Postural Enhancement Body Shape Improve Ability to Hold Water Nervous System Excitation The Application Training is Cumulative Train Movements not Muscles Neurologically, the brain does not recognize individual muscles; It recognizes patterns of movement the function of a muscle depends critically on the context in which it is activated. Roger Enoka Think Big Picture Linkage Link Sync Connect Coordinate Full Spectrum Work Multiple Planes Multiple Joints Full Range of Motion Propioceptively Demanding
5 Postural (Core) Strength & Stability Conceptually - Build the swimmer from the center out All training is core training! Serape Effect Postures & Positions Prone Supine Standing Moving The Shoulder Get Hip To The Shoulder Logan and McKinney Page 157 Structure & Function Mostability (Flexibility) The correct amount of motion, in the correct plane, at the correct time Reconcile shapes you need to make with those you can make Dynamic before swim >>>>>>>>>>Static After swim Warm-up Warm-up to swim, do not swim to warm-up Injury Prevention Neural activation Warm-up should be active and dynamic
6 Planned Performance Training (Periodization) Effectively it is the timing, sequence and interaction of the training stimuli to allow optimum adaptive response in pursuit of specific competitive goals. It is: Why you do, what you do, in relation to when you do it. 3P Criteria Practical/Personal/Proactive Coordination/Meshing of Dryland Training with Actual Swim Workouts Before Workout After Workout Separate Training Session Organizing Training Themes & Objectives Planning Development Factors Demands of the stroke Qualities of the individual athlete Pattern of Injuries/Injury History 24 Hour Athlete Concept Gender The Time Frame Available to Execute the Plan Specific goals Developmental Level Current state of fitness Competitive Schedule Qualifying Format Current technical development Championship Format Recovery/Regeneration
7 Dryland Strength Training Periodization Intensity use the greatest amount of weight possible for the prescribed reps Time under tension No failure Imperative to get the reps! Total Load in terms of tonnage is quite high Body composition will show significant changes The GH and strength endurance phases are the keys. The GH serves to create a favorable endocrine/hormonal environment and the strength endurance is designed to push work capacity to its highest levels Gender must be considered. The female will require slightly more volume of intensity and must never stop strength training The length of the blocks can and should be adjusted depending on the population and the competition schedule. Particularly effective for the maters athlete, but allow more recovery between sessions Coordination with other training is essential, it must support it, not detract Gambetta Sports Training Systems Phone: 941-378- 1778 E-mail: Vgambetta@aol.com Web Page: www.gambetta.com Blog: www.functionalpathtraining.blogspot.com Twitter: @coachgambetta