Category Archives: practice

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

Dryland Training Cycle

This is a ten day cycle. On the 2nd ten day go-round, on the odd numbered days, add a heavier med ball to the routine. On the 2nd go round add WEIGHT to each exercise. Same on the 3rd go-round. Same on the 4th 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.

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Dryland: Stronger Shoulders for $2 and 6 Minutes Per Day

Grif Fig, of IHPSWIM.com, recently posted a great article on shoulder stability and prehab exercises.  Prehab – rather than rehab – is the coined term for sports injury prevention – i.e., make the body strong and mobile with functional and sport-specific exercises as a way to prevent overuse/overtraining injuries down the road.

Grif’s post shows a demo of these exercises using a flexibar.  A similar piece of equipment is the Bodyblade.  I don’t know much about the flexibar, but a Bodyblade will cost you somewhere between $50 and $150, depending on the weight/size you want.

Use is simple:  You push and pull on the pipe (basically waving it back and forth), which produces the oscillation or flex of the pipe, which then require force output from you to neutralize the speed and movement of the blade. You have to start, stop and change directions of your own body while controlling your mass.

Your athletes can get the same effect – at a much cheaper cost – through the use of PVC pipe.  Here’s what I’ve had my athletes do:

1. Go to Home Depot/Lowes/any sort of hardware store that sells PVC pipe.

2.  Purchase 1/4 inch PVC pipe at a length somewhere between 7 and 8 feet (long enough to be flexible; short enough to be manageable).  This will cost you less than $2.00.

3.  Bring to practice.  (Obviously, it’s much easier if you can store these at the pool, once acquired.)

4.  Daily, incorporate a prehab routine into your practice.  There are a multitude of routines you can follow, but I’ve had my athletes on a very simple plan that took us about six minutes per day.

– 30 secs left arm/30 secs right arm — arm extended overhead

– 30 secs left arm/30 secs right arm — arm extended in front of body

– 30 secs left arm/30 secs right arm — arm extended out to side – palm forward

– 30 secs left arm/30 secs right arm — arm extended out to side – palm down

The benefits are enormous – athletes increase core stability, shoulder stability and improve their overhead and lateral range of motion.  And incorporating these exercises with some regularity and self-discipline really does prevent shoulder soreness, pain and injury.

So, if you want less whining and “stretching” on the wall, and/or stronger and healthier athletes with far less susceptibility to injury, start some shoulder prehab – all you need is $2 for PVC pipe and 6 minutes per day.

(Note:  Although the shoulder prehab routine described above is a bit different from typical use of a Bodyblade, click here for a video if you need a little more insight as to how it all works.)