I really need to do dryland. I don't do any right now except for shoulder exercises and the occasional sit-up (I tend to count my job as a server at a busy restuarant as my dryland...not good). So I was wondering what everybody else did for their dryland and how often you do it? I need some ideas to help with just general strength training to help my speed. I swim about 2000 yds everyday (I'm upping this too) and I'm still pretty slow (and I'm trying to at least make qualifying times for a meet even if I don't have too), so I figured I really do have to do some strength training at this point. Thanx a bundle!
~Kyra
Parents
Former Member
Following should get you started, it's geared towards shoulders primarily, but it does cover more than that.
Shoulder Injury Prevention:
www.usaswimming.org/.../ViewMiscArticle.aspx
Since you are a student, if you do have access to the gym at your school make use of it. Just do a general weight program for a while to get your tendons and muscles used to it. Twice a week should be enough on top of swimming. http://www.exrx.net is a good site to look up exercise stuff...
If you don't have access to the gym do body weight exercises like pushups, pull ups/chin ups, dips, squats and lunges and maybe some ab work, do them in a circuit, a set of pushups followed by a set of pullups, set of squats, set of crunches and repeat few times.
I do these whenever I'm away from the gym and need a workout, or if a day is really nice and I don't want to be inside I do them at the local park (pullups of the tree branch)...
Regular weight training might make you a faster swimmer ( I think it will, but don't want to start a flamefest), it will make you feel better and it will help with your stay on your feet all day job.
Just remembered GordoWorld. Go to www.byrn.org/.../gtips.htm and scroll to Strenght Training section, there are some nice workouts and exercises explained there...
Following should get you started, it's geared towards shoulders primarily, but it does cover more than that.
Shoulder Injury Prevention:
www.usaswimming.org/.../ViewMiscArticle.aspx
Since you are a student, if you do have access to the gym at your school make use of it. Just do a general weight program for a while to get your tendons and muscles used to it. Twice a week should be enough on top of swimming. http://www.exrx.net is a good site to look up exercise stuff...
If you don't have access to the gym do body weight exercises like pushups, pull ups/chin ups, dips, squats and lunges and maybe some ab work, do them in a circuit, a set of pushups followed by a set of pullups, set of squats, set of crunches and repeat few times.
I do these whenever I'm away from the gym and need a workout, or if a day is really nice and I don't want to be inside I do them at the local park (pullups of the tree branch)...
Regular weight training might make you a faster swimmer ( I think it will, but don't want to start a flamefest), it will make you feel better and it will help with your stay on your feet all day job.
Just remembered GordoWorld. Go to www.byrn.org/.../gtips.htm and scroll to Strenght Training section, there are some nice workouts and exercises explained there...
