![]() ![]() On dry land we can isolate the movement so you can get the repetition to reprogram your brain. ![]() It is hard for adults to learn motor skills as the neural pathways in the brain are already developed and programmed. Second, dryland is a great way to learn specific movements to help your stroke. Or, working on mobility of the shoulder joint will have a profound effect on all four strokes. Dryland exercises to improve that flexibility outside the pool will lead to a better flutter kick and faster stroke in the pool. Many triathletes have limited flexibility in their ankles and their feet cannot point like they should for a flutter kick. Increasing your range of motion means less injury as well as improvement in your stroke. You can improve your range of motion by stretching or doing targeted exercises. Using Dryland to Improve Your Performanceĭryland exercises can correct specific aspects of your stroke that may need correction. If you do have an imbalance, I highly suggest that you get with a good trainer or physical therapist to teach you targeted exercises for what you need. ![]() This cannot be done in a pool, on a bike or by running. The third and final benefit of targeted strength training is that you can fix muscle or movement imbalances. You are much less likely to fall and break a hip if your stabilizer muscles, bones, ligaments and tendons are kept in shape. Strengthening the stabilizer muscles around the joints is especially critical to protecting your joints as you age. Only by training under gravity can you stress them correctly. ![]() That stresses the bones, but it does not put the necessary stress on the ligaments which is also critical to your bone density & longevity. It is possible to get some of this running or walking due to the impact. You need to stress the bones and ligaments under gravity to preserve bone density. Second, for long term health, your body needs strength training to protect against aging. Explosive movements such as plyometrics and balance are also much more effective in the gym than in the pool. Using your body weight or adding dumbbells or medicine balls offers more resistance than we can achieve in the water. Although we can do some sets to build strength in the pool like pulling, tombstone kick, or buckets, it’s not nearly as effective. You need resistance to build strength in the muscles and ligaments. First, you can more effectively build strength with targeted exercises on land. There are three different ways that strength and conditioning training can help you. If you want to see huge improvements, you need to do more than just swim (or bike or run). I even used to train with a PBA pro at the workout studio. Ryan Lochte made huge gains in his swimming prior to the Rio Olympics and he attributed it all to strength training. Dara Torres spent more time doing functional training in the gym than in the pool in her Olympic comeback year. Football teams always have a weight room. Most often I get reluctance rather than willingness the swimmer would rather swim, the runner hates the gym, and the triathlete can’t find the time to fit it in.Īll professional athletes spend time working on strength and conditioning to help their performance. Owner and Coach, The Mighty Grind Endurance Systems LLCĬertified Professional Triathlon Coach, ITCAĬertified Level 3 Masters Coach, USMS We know we should make time for it but we don’tĪs I work on stroke technique with my swimmers, I’ll often recommend dryland exercises pertinent to the errors in the strokes. Dryland Training: Love it or hate it, you need it! ![]()
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