Below, check out a dryland circuit that comes from 2000 Olympic coach Ross Gerry and 1988 Olympian Katrina Radke, who run WeCoach4U.
This is a dryland circuit from WeCoach4U that you can do at home that builds a solid foundation for strength work.
A few guiding principles for doing a dryland routine.
- Prevent injury by balancing strength and flexibility on each side of joint
- Develop Strength Endurance first to strengthen tendons and smaller muscles safely
- Train the muscles the way we use them in swimming, specifically.You’ll need a good warm up to get ready for the circuit. We need to warm the muscles and turn on the aerobic system, and especially the lactic acid buffering system.Here’s a couple of ideas for your warmup:
- If you have an exercise bike or treadmill or rower at home, exercise for 5 min gradually increasing the intensity to a HR of 150. This can also be done jumping on a mini tramp, or marching in place.
- A small warm up circuit like: 1 min jump rope, 10 push ups, 8 Burpees x2 rounds
To organize your Circuit exercises, it is a good idea to follow this model.
- Lower body
- Core exercise
- Upper body
Sample Circuit Program for home:
(Equip 1 light stretch cord, 1 Jump rope)
initially, do 30 sec work, 30 sec rest.
Build up to 45 seconds on, 15 seconds off, and repeating 12-18 exercises up to 3 times.
Add additional sets before increasing working time.
SIX SAMPLE EXERCISES FOR A CIRCUIT (LOWER BODY, CORE, UPPER BODY)
1. Wall sits with feet hip width apart, knees at 90 degrees to the wall, and back flat. Place arms straight out from shoulders and bend elbows 90 degrees so hands are pointing straight up. As you sit there, slide your arms up the wall staying in contact with the wall as far as you can get toward streamline. Do about 8 of these as you sit there.
2. Land Swims laying on your stomach with arms and legs extended straight like Superman. Raise arms and legs about 6 inches off the floor and begin raising and lowering the opposite arm and leg at same time while keeping your core very stable.
3. Bird Dog Tubing Pulls Start on hands and knees, with arms straight down from shoulders, and knees straight down from hips. Extend the opposite arm and leg horizontally. Grasp the tubing handle and do a nice high elbow freestyle pull with a slight body roll towards the working arm, about 45 degrees max. Switch sides after 10 pulls.
4. Lunges Start from a standing position and take a big step forward with one leg so that the knee doesn’t extend beyond the toe line. Allow trailing knee to almost or lightly touch the ground. Stand back up and repeat with the other leg.
5. Twisting Abs Start by laying on your back, hands clasped behind your head and legs extended. Bring the opposing knee to the elbow in a diagonal path to work the Obliques and Transverse abdominals. In the video, Trina shows a more advanced version you can do, too.
6. Scapular Push ups From the top of a push up position lower your body just enough to pinch your shoulder blades together without sagging in the hips. Then, push up by doming your back and allowing shoulder blades to slide around the rib cage as far as they can. Pause and repeat.
IMPORTANT to PREVENT INJURY: IF YOU HAVE ANY PAIN IN A JOINT, ELBOWS, KNEES, SHOULDERS, HIPS, SPINE, ETC. STOP THAT EXERCISE IMMEDIATELY.
ALSO, IF YOU FEEL FAINT, DIZZY, OR LIGHT HEADED, STOP EXERCISING AND DRINK WATER. LET YOUR BODY COOL DOWN. SEEK HELP FROM A MEDICAL PROFESSIONAL IF CONDITION PERSISTS.
If you have any questions, or would like to learn more, join us live or check out videos, noted below. Feel free to contact us via www.wecoach4u.com or [email protected].
If you would like to sample a couple of our exercise routines online, you can check out the link below to sample two different classes:
- Swim dryland circuit and 1 Energizer and Mobility Movements link.
If you wish to have a full workout to do, and join us live through May 1, 2020? (and get it sent via email to replay):
ABOUT ROSS GERRY AND KATRINA RADKE
Ross Gerry is Co-owner of Wecoach4u.com where he works with athletes from local to elite helping them with training ideas, technique, and strength plans. He is C.S.C.S. (Certified Strength and Conditioning Specialist), 2000 Olympic Coach, former Associate Head Coach, Stanford Women’s Swimming. Designer of all strength programs for Stanford Women Swimming, 1991-2001.
Katrina Radke is Co-owner of Wecoach4u.com, Olympian, Sport Psychology Professor, and Health and Peak Performance Expert. She works with people in small group settings on peak performance and mental health, and does video calls for private sessions.