Ten Day Dryland Training Cycle – Some Thoughts from Coach John Leonard

Dryland Training Cycle

This is a ten day cycle. On the 2^nd ten day go-round, on the odd numbered days, add a heavier med ball to the routine. On the 2^nd go round add WEIGHT to each exercise. Same on the 3^rd go-round. Same on the 4^th go-round. After 40 days of training like this, we should adjust the routine to incorporate some changes and new material.  You’ll start out needing 30 minutes a day on the first couple of days, (outside of running, which can be done in the same session or at a different time of day.  But it will rapidly increase to about 45 minutes/1 hour per day towards the end of each cycle because of the increase in numbers.

Probably good to take a 2-3 day Break from dryland at the end of each 10 day cycle.

JL

#1 – Run 30 minutes steady, easy

Med ball – standing – 25 chest passes, 25 overheads

Med ball – standing – 50 figure eights – change direction half way.

Med ball – “hikes” – 10 each partner.

Med ball situps – 4 x 25 sprint speed with ball.

Pushups – normal position – 3(10-9-8-7-6) 40 per set, 120 total.

Med ball wall throws – Overhead – 25, from side 25 left, 25 right, heavy ball.

#2 – Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 30 seconds.

Pushups with feet on med-ball – 10

Situps with feet on exercise ball – 30

Pullups – 5 x 5

Pulldowns with light weight on machine – 3×30

Dumbbell alternate arm flings – 30 each arm.

Bam-bams with med ball – 3 x 50

Swim Bench – 75 recovery strokes – Turned around backwards.

#3 – Run 30 minutes – 20 steady, 10 sprints.

Med ball – standing – 30 chest passes,  overheads

Med ball – standing – 60 figure eights – change direction half way.

Med ball – “hikes” – 15 each partner.

Med ball situps – 5 x 25 sprint speed with ball.

Pushups – normal position – 4(10-9-8-7-6) 40 per set, 160 total.

Med ball wall throws – Overhead – 30, from side 30 left, 30 right, heavy ball.

#4. – Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 40 seconds.

Pushups with feet on med-ball – 15

Situps with feet on exercise ball – 40

Pullups – 5 x 6

Pulldowns with light weight on machine – 4×35

Dumbbell alternate arm flings – 40 each arm.

Bam-bams with med ball – 4 x 50

Swim Bench – 100  recovery strokes – Turned around backwards.

#5 – Run 30 minutes – 15 steady, 15 sprints

Med ball – standing – 40 chest passes, 40 overheads

Med ball – standing – 70 figure eights – change direction half way.

Med ball – “hikes” – 20 each partner.

Med ball situps – 6 x 25 sprint speed with ball. (125)

Pushups – normal position – 5(10-9-8-7-6) 40 per set, 200  total.

Med ball wall throws – Overhead – 350, from side 35 left, 35 right, heavy ball.

#6. Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 45 seconds.

Pushups with feet on med-ball – 20

Situps with feet on exercise ball – 50

Pullups – 5 x 7

Pulldowns with light weight on machine – 4×45

Dumbbell alternate arm flings – 50 each arm.

Bam-bams with med ball – 4 x 70

Swim Bench – 125  recovery strokes – Turned around backwards.

#7 – Run 40 minutes – Steady

Med ball – standing – 50 chest passes, 50 overheads

Med ball – standing – 70 figure eights – change direction half way.

Med ball – “hikes” – 25 each partner.

Med ball situps – 7 x 25 sprint speed with ball. (175)

Pushups – normal position – 6(10-9-8-7-6) 40 per set, 240  total.

Med ball wall throws – Overhead – 40, from side 40 left, 40  right, heavy ball.

#8.  Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 50 seconds.

Pushups with feet on med-ball – 25

Situps with feet on exercise ball – 60

Pullups – 5 x 8

Pulldowns with light weight on machine – 4×50

Dumbbell alternate arm flings – 60 each arm.

Bam-bams with med ball – 4 x 80

Swim Bench – 2 x 75   recovery strokes – Turned around backwards.

#9 – Run 40 minutes – 20 steady, 15 sprint, 5 steady.

Med ball – standing – 60 chest passes, 60 overheads

Med ball – standing – 80 figure eights – change direction half way.

Med ball – “hikes” – 30 each partner.

Med ball situps – 8 x 25 sprint speed with ball. (200 )

Pushups – normal position – 7(10-9-8-7-6) 40 per set, 280  total.

Med ball wall throws – Overhead – 45, from side 45left, 45  right, heavy ball.

 

#10. Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 55 seconds.

Pushups with feet on med-ball – 30

Situps with feet on exercise ball – 70

Pullups – 5 x 9

Pulldowns with light weight on machine – 4×60

Dumbbell alternate arm flings – 70 each arm.

Bam-bams with med ball – 4 x 100

Swim Bench – 2 x 100    recovery strokes – Turned around backwards.

Build Better Athletes with ASCA’s New Dryland Course

Check out this new edition of ASCA’s popular Dryland Training School (Oct. 2010).  This edition is almost 50% more extensive than the original school and has a number of new and useful features for coaches.  First, it comes with a DVD with 110 minutes of extensive demonstrations of more than 100 dryland training exercises. Second, there are three chapters that fully develop the place of dryland training in all programs from young age group novice athletes, to the elite athlete.  Third, it has a chapter that develops the idea of how we relate what we do on dryland, to direct faster swimming in the water.  The course also has information on developing a ‘cookbook’ approach if you lack the time to spend on extensive dryland development, and still want to do some dryland training.  And finally, there are five chapters that develop specific routines in different modalities such as stretch cords, Med-balls, Plyo-balls, hand weight exercises, and exercises with very limited amounts of equipment.  Whether you coach Age Group Athletes or Senior Swimmers, this manual is your basic primer on what to do, when and how to do it, and what it takes to effectively improve the athleticism of your athletes.