How many of you guys periodize your dryland training as opposed to just doing the same exercises, sets and reps all year long? If you do periodize your dryland training how do you go about it?
We have been breaking our dryland training training into cycles according to each season. We typically start with a general conditioning phase, go to a strength phase, the a power phase and finally we finish with a power endurance phase right before taper. During taper we back off and do light explosive exercises with alot of rest.
What are you guys doing?
Parents
Former Member
That sounds similiar to what we are doing. One of the most important things to focus on is to be fast and explosive before and during taper.
Our high school swimmers just finished states. We backed off and did power exercises with alot of rest 2 weeks prior. The 4 weeks prior to this was alot of power and power endurance (power workouts with shorter rest).
The season was succecssful with one of the girls winning a state championship in the 50 free and getting 2nd in the 100 free. 2 of the girls qualified for Junior Nationals which is in 3 weeks and now we have to prepare them for that. This is never the easiest situation when you have to bring the intensity up quickly and then back off all in a very short period of time.
Today is the first day back for them in 2 weeks and with 3 weeks to go until the meet I am going to give them a moderately intense workout and next week pick up the intensity. Here is the workout for today:
Circuit #1
Box Jumps 3 x 5
Resistance Band Swims 3 x 20
Twisters on a Stability Ball 3 x 20
Circuit # 2
Reverse Scoop Toss 3 x 5
Rope Climbing x 3
Supermans 3 x 15
Circuit # 3
Push Press with Med Ball 3 x 5
Med Ball Slam 3 x 10
Diagonal Cabe Chops 3 x 10
Leg Cranks x 3
(24 squats, 24 lunges, 24 splt jumps, 12 jump squats all under 1:05)
That sounds similiar to what we are doing. One of the most important things to focus on is to be fast and explosive before and during taper.
Our high school swimmers just finished states. We backed off and did power exercises with alot of rest 2 weeks prior. The 4 weeks prior to this was alot of power and power endurance (power workouts with shorter rest).
The season was succecssful with one of the girls winning a state championship in the 50 free and getting 2nd in the 100 free. 2 of the girls qualified for Junior Nationals which is in 3 weeks and now we have to prepare them for that. This is never the easiest situation when you have to bring the intensity up quickly and then back off all in a very short period of time.
Today is the first day back for them in 2 weeks and with 3 weeks to go until the meet I am going to give them a moderately intense workout and next week pick up the intensity. Here is the workout for today:
Circuit #1
Box Jumps 3 x 5
Resistance Band Swims 3 x 20
Twisters on a Stability Ball 3 x 20
Circuit # 2
Reverse Scoop Toss 3 x 5
Rope Climbing x 3
Supermans 3 x 15
Circuit # 3
Push Press with Med Ball 3 x 5
Med Ball Slam 3 x 10
Diagonal Cabe Chops 3 x 10
Leg Cranks x 3
(24 squats, 24 lunges, 24 splt jumps, 12 jump squats all under 1:05)
