Hello everyone!
I'm currently deployed to Afghanistan right now and I would like some help creating a dryland program to help me jump back into the pool after I return home. I am 22 years old right now and am trying to get competitive for Norwich University's swim team (DIV III).
I swam my senior year of H.S. and on and off with Master's programs in my last unit.
Right now I am running three days a week for unit PT (3-4 miles a session) and lifting two days a week. We have some well equipped gyms here and I think I can do most anything a dryland program may contain. I am open to all advice!
-Jared
Anything related to active core building would be a good thing to add. Planks on a stability ball, one arm planks, medicine ball slams, leg raises, flutter kicks, burpees, supermans are just a few.
Anything that will promote a stronger and more stable core to help in holding proper body-line while swimming.
Alternate working on one section per day. Core one day, arms another, legs another. That way you can keep up progress without getting bored. Also try isometric exercises, don't need any weights at all for those. Lots of triceps, lats and deltoids in the upper body, calves, glutes and quads on the legs.
Back in the mid 1960s, Ron Ballatore (former Olympic and NCAA coach) did a masters thesis on training primarily with isometric exercise and found that it was very effective at retaining and even building activity- useful muscles. So if there is no pool in Afghanistan, you can still train to swim.
Thank you for your service!
I came across this website
www.bodybuilding.com/.../jasonlezak1.htm
Is this a pretty solid plan? If so should I throw in some abs workouts with it or do that on the off days?
Jared,
This web site has a wealth of general information on weight training:
http://exrx.net/
The author is a former bodybuilder who has an MS degree in kinesiology. When you get to the site, click on "Weight Training" on the left-hand side.
I came across this website
www.bodybuilding.com/.../jasonlezak1.htm
Is this a pretty solid plan? If so should I throw in some abs workouts with it or do that on the off days?
I followed Jason Lezak's plan last year although I only worked out twice a week and I did half the exercises on one day and half on the other. I also added dips and ab work. On the power months I did open grip chinups instead of lat pull downs. Any program that you modify every month should give good gains as your body never gets used to the exercises. I think the plan is good if you are focusing on short events.
