What is everyones approach to dryland training during taper? Here is my approach below.
DRYLAND TRAINING DURING TAPER
All the hard work has been put in over the course of the season and finally its time to Taper. Every swimmer and coach has a different approach to their taper but everyone wants the same thing – peak performance at the right time. Dryland training plays a big role in this process as well. Its is important not to eliminate dryland during taper time but to design the workouts so they are consistent with the taper in the pool.
A good dryland program develops strength and power thoughout the season and is periodized properly so that the athlete peaks at the right time.. If the exercises used all year in a dryland program are eliminated completely during taper then the power gained throughout the season will have some sort of drop off. This is the exact opposite of what an athlete or coach wants during taper time. When looking to be at a peak performance level and preparing to swim at a championship meet an athlete needs to be as fast and explosive as possible and certainly does not want to have a drop off in power in the water.
They key to dryland during taper is to “maintain” the strength and power levels gained throughout the year. Taper time is certainly not a time to increase weight, volume or intensity in any way. It also is not the time to introduce new exercises and create new adaptations for the body. Just stay consistent with the exercises that have been done throughout the year and pull back a little bit with the intensity. Many swimmers and coaches are resistant to doing any dryland during taper in fear of “messing up the taper”. It is ignorant for us completely eliminate the exercises we have been doing all year. Instead just change the variables and redesign the workouts. Compare this to the work done in the pool. Do we just stop swimming? Of course not, we reduce volume, increase rest periods, and increase speed work. Almost the same thing should be done with our dryland training.
During taper, exercises should be selected that emphasize power. Fast explosive movements that teach the muscles to generate force quickly are ideal. Keep reducing the volume and the resistance the closer the championship meet gets. In addition to this increase the amount of rest the swimmers get between each set. To give everyone a better idea I have included a lower body workout below. Notice how each during each week the change in repition and resistance.
( 4 weeks out from Championship Meet)
ExerciseSetsRepsResistanceBarbell Squats38135 lbsBox Jump3810 lb weighted vestDumbbell Lunge3810 lb dumbbellsSplit Jumps3810 lb weighted vest
(3 weeks out from Championship Meet)
ExerciseSetsRepsResistanceBarbell Squats35135 lbsBox Jump3510 lb weighted vestDumbbell Lunge3510 lb dumbbellsSplit Jumps3510 lb weighted vest
(2 Weeks out from Championship Meet)
ExerciseSetsRepsResistanceBarbell Squats35115 lbsBox Jump35BodyweightDumbbell Lunge355 lb dumbbellsSplit Jumps35Bodyweight
(1 Week out from Championship Meet)
ExerciseSetsRepsResistanceBarbell Squats000Box Jump35BodyweightDumbbell Lunge0 00Split Jumps35Bosyweight
The last thing swimmers want is to feel weaker because their dryland program has been eliminated the last 2 – 3 weeks before the big meet. Periodization of a dryland program should include the taper period. If you have a plan then dryland training will improve your taper and certainly won’t hurt it! Good luck and swim fast! If you have more questions you can email me at Grif@ihpfit.com.
