I wanted to see about mixing up my gym days a bit so feel free to drop some nuggets. I do the Davies Ten shoulder routine for overhead sport athletes and it's served me well for a long time, but have been quite negligent of directly attacking my core and legs. That's what I'm mainly looking for here....some low back friendly core and leg routines that allow me to keep my posterior chain engaged with good back support. Thanks all....
my favorite dryland routine?
:bed:
:D
really, I wish I was organized enough to add some dryland stuff into my routine, but it's hard enough to get to the pool a lot of the time. usually, if I do something other than swimming, it's running. I do try to bust out a few push-ups and sit-ups now and then with the kids though.
my favorite dryland routine?
:bed:
You gotta give yourself more dryland street cred. That's not sleeping, that's yoga (yoga.about.com/.../savasana.htm).
I swim m - w - sun with the team . On tue - thur - fri, I swim 2,000 + 65 mins. on the spin cycle + 20 mins. wts + 400 crunches + 2,000 yds. on the rowing machine + walk 2 laps between each phase.
For the last two years I've been using stretch-cord exercises three times a week for my drylands and I supplement them with some leg work in the weight room twice a week. I also use this routine with my middle-school and high school swimmers. They're easy, inexpensive and safe. Coach T
Two recent additions to my dryland routine are stretch cords and plyos:
Stretch CordsSeem to act differently than weights, and there's a bonus with freedom to try plenty of movements. Also works stability groups in joints. The type of muscle fibers required I haven't figured out, but like gravity resistance, it's probably related to load and the speed of the movement. Anyhow, it feels different than moving mass around, and provides a nice alternative or compliment to weights. Sometimes I add a few cords in various places of weight machines (and free weights) in addition to the weight for an added effect near the end of the movement.
PlyometricsDepth Jumps: Hopping from a 10 - 30" platform and rebounding with a jump within a fraction of a second from landing. The land loads the muscles and tendons, which is the preload for the jump. I find a location with a series of platforms at various heights (bleachers) and use static objects forward of view to gauge jump height, like a baseball field fence about 20' away and a building much further back. I place a mark on the fence at achieved peak heights. The goal is to start from a low platform and gradually increase the depth of jump in relation to achieved vertical increases. People usually stare at the strange exercise. If asked, I tell them I'm catching insects.
This helps my race starts, which is most of the race in a 50
I also made up the plyometric pushup: It's just a old school "girls pushup" (aft supported from the knees instead of feet), but start by kneeling upright. While keeping things straight, you land and quickly bounce, with a push, back to vertical. Seems to work better with a tethered stretch cord pulling you back up. This exercise is done at home for obvious reasons.
Hoping this will help upper body speed.
MY fav dryland is:
i have a special spoon.
and a special bowl.
then i get either BlueBell Mocha Almond Fudge or Chocolate Mooo-linium or Carmel Sunday Crunch and put in a few scoops.
then my right arm gets a workout lifting it all to my mouth while my left arm gets a workout holding it tight.
not saying its the "best" dry land workout, but i doubt someone will post a better one! :D
My fave is lifting 12 oz weights at The Stray Dog. I do this training session about once a week, usually on Fridays after work. I start with the right hand then switch to the left as the right tires.
