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.

Dryland: Thoughts by Coach Kelton Graham

ASCA just started a focus group, comprised of roughly two dozen young, resourceful and dynamic coaches.  The topic of discussion this week — Dryland —

Here’s what Coach Kelton Graham, of Club Wolverine, had to say on the subject…

1.       Explain your general dryland plan.  (e.g., How many times per week?  How long?  What age kids?)

Coach Kelton:  Basically we start off with some dynamic stretching where we have the kids swing their arms and maybe some leg swings as well. Things like touch their toes and maybe arch their backs. Bend over and swing inside their feet and then swing outside their feet.  We do this maybe three times a week about 30 to 45 minutes ages 11 on up.  Depending on our location we like to use med balls.  I still use some of Mike Barroman’s exercises where the kids pass the ball back and forth and do chess passes, or over head tosses, between the leg tosses.  This is good for all ages, we have lighter med balls for the kids who are 11 and heavier ones for the older kids (up to 18).  We typically alternate between doing these sort of exercises and doing some core body work with a physio ball or just basic planks.  We also do pull ups and some of the older kids tend to use stretch cords as well.

I try to make my dryland follow the water portion of the season.  So in the beginning while I may be doing drills in the water and teaching.  In the beginning I am going over proper technique for maybe squats ( although I have to review this myself).  I maybe doing basic things such as sit ups and lunges etc. And just adding reps in order to build strength.  Not must need for speed yet.  And we ALWAYS ATTACK THE ABS.  We do as many ab exercises as we can in order to strengthen it.

As the season progresses, and I think the kids maybe getting bored, then I may add in the med balls and try to make them more explosive.  So mid season we may just be doing basic sets of 10,  I may ask the kids to increase the speed of them and become more explosive than before.

 

2.       Is your dryland plan for this time of year different than what you do in the fall or winter?

Coach Kelton:  Well yes and no.  Not to different than the fall, since that is also early season, but yes for the winter.  Right now, all we are doing is just dynamic stretching or just some basic ab work.  Our spring season just started today.  So we basically just introduced ourselves to the kids and that was about it.

3.       Where do you get your dryland information?  What is the best resource (e.g., book, website, person, course) you have used to improve your dryland?

Coach Kelton: Various places.  We are surrounded by colleges here in Ann Arbor. But I still like Mike Barrowman’s med ball training. I’ve  picked ideas from EMU and U of M.  Bottom and Richardson and Linn all have great ideas.  Vern Gambetta has some interesting things that he puts up on his web site.  Bailey Weathers has some good stuff.  There is even an old Scott Volkers video that I thought was really good that I some times peek at here and there. Bowman had some good stuff here that I still use.

4.       Do you have a specific dryland coach?

Coach Kelton: We’ve had some in the past, unfortunately they’ve all got other jobs because they are good at what they are doing they move on.

5.       Do you do dryland with your swimmers?

Coach Kelton: Sometimes, if I think it will motivate the kids to do a good job.  Like if I have a swimmer not doing a good job with a med ball, I may become his partner and do it with them and remind them that I am old and can still throw the ball harder than them. (That only works with boys).  Other times I may go running with some of the kids and just talk to them as we go around a track or just run through a trail of some sort, kids seem to like that sort of stuff.  Never play dodge ball with them, because they all just aim at you however.

6.       What do you want to know about other teams’ dryland plans and training?

Coach Kelton: Probably just seasonal planning.  And how do they keep it interesting?

7.       What do you want to share about your dryland plan that is not addressed in the above questions?

Coach Kelton: I think one thing that we do pretty well is that we mix it up quite a bit in order that certain kids excel at certain things.  Some of our kids are good runners, so every once in a while we may go for a run and you’ll see certain kids take off, while us coaches may be in the back with those kids lagging behind or if I am feeling good I may try to keep up with the fast kids.  Other days, we may see how many sit ups a kid can do in a minute and you’ll see another set of kids rising to the occasion and winning that competition as well.

 

Related Articles

• Build Better Athletes with ASCA’s New Dryland Course (swimmingcoach.wordpress.com)
• Dryland: Stronger Shoulders for $2 and 6 Minutes Per Day (swimmingcoach.wordpress.com)

Workout Wednesday

Every Wednesday, ASCA publishes a workout on our website — past contributors have included Coaches Bill Rose, Dick Shoulberg, Gregg Troy and others.  This week’s workout is from Coach John Collins, of Badger Swim Club, NY.

“Workout Wednesday for 3/24/11″

From Coach John Collins

The group is high school aged, middle distance oriented, about 20 to 30 in number….amongst the group are 8 boys = between 4.26 -4.38  and 5 girls =between 4.52 and 5.00…
The workout is a post championship effort aimed at starting the long course season…emphasis on decent
yardage, breathe control, and fast kicking…800 swim, wrong side only breathing….16×50 on 45, alt by 50= single stroke R, single stroke L, 3R 3L, double arm back= 4X…….then 4X= 400 crawl pull (prefer strap and pull buoy), breathing every 5th stroke on 6 min, followed by a max effort 100 crawl k (w/board, no z) on 2 mins…….the key was to keep the 5 breathing pattern faithfully throughout, and to blast the kick…..best kids av @ 4.00 on pulls (boys)   girls slower….kicking generally @1.15 (poor kicking team) then 3×200= double arm back, dolphin k on back, back swim…10 seconds…….4X= 400 IM pull on 5-6 mins, followed by 100 k max effort fly or breast, on 2 mins…….finished the workout with a T1650 from dive   boys had to break 17:15…girls 18.15  or else had to do over…..most made it……

If you have a workout that shows your personal creativity and passion for getting the most out of your athletes, send it our way (mpittman@swimmingcoach.org).  Maybe next week you’ll be the featured author of “Workout Wednesday.”