Welcome back to our progressive dryland training sequence, Swim Strong. Now that you have progressed through Phases I & II, you are ready to introduce the use of resistance bands and add a challenge to the traditional side plank in Phase III. Read Phase I here and Phase II here.
Resistance bands are simple training tools you can take with you anywhere (pack them in your swim bag!). Despite being simple, they are powerful tools that increase load on the muscles, tendons, and ligaments in addition to working range of motion. When using resistance bands, it is important to remember that form is the main priority, not working to failure. Due to the fact that the resistance intensifies as the band stretches, choose a band with a lighter resistance (we use ¼ - ½ inch for our clients). Here is a link to some of our favorites.
The goal of this series is to increase a swimmer’s range of motion while building strength, mobility and athleticism. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level.
Use the following Phase III exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I and Phase II. On the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.
A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)
Do not force movements in this routine and build repetitions and time in exercises gradually. Remember, when using resistance bands, focus on form and do not work to failure.
