Why do Dryland Exercises?
- The exercises "wake up" the muscles you should use in your swim.
- Cross Training is a great way to increase your body strength and tone. By pushing yourself to complete these dryland sets along with a swim in between, you were calling on many more muscles and creating an unusual situation that your body had to adapt to. This is called "muscle confusion" The body adapts pretty well to repeated activities and becomes more efficient, so less improvement is achieved. By doing unusual activities, you notify your body that it needs to re-adapt to these new demands. This stimulates more muscle growth.
- Teach you which muscles to use through muscle memory. I can talk all night about which muscles to use, but it may not become a habit until you "feel" it yourself. These dryland exercises help you feel the correct muscles and use them better.
What's the difference between just bodyweight strength training and Dryland exercises?
We usually do dryland exercises in between swim sets. For the above reasons, you are trying to notify the body which muscles to use and become a stronger swimmer. While you can do all these as strength training, it really has a faster impact on your muscle memory and activates the correct muscles if you swim in between sets.
Here are some other dryland exercises you can do:
The best dryland training for swimmers includes exercises that strengthen and stretch the muscles used in swimming, particularly the core, arms, and legs. Always warm up your muscles before beginning a workout and stretch thoroughly to prevent injury. Try some of the following dryland exercises in your next workout.
- Burpees
- Jump Lunges
- Planks
- Donkey Kicks
- Leg Lifts
- Pushups
- Pullups
- Squats
- Jump Rope
- Medicine Ball
- Flutter Kicks
Always be aware that pool decks are slippery and make sure you have a safe way to do these on the deck. Choose exercises that work with the space and conditions on your deck.
Try adding a few of these to your next workout!
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