The objective of Surge force Dry zone training programs should help swimmers become stronger and more athletic, even when pool access may or may not be an option. Dryland has been a saving grace for many athletes who have been in quarantine this year. This has allowed swimmers to stay in shape when the pools have remained closed or have been closed and closed. Many of our swimmers have found themselves in a variety of situations including training at home, training without equipment, or having to limit their exposure to certain equipment that they would typically use in the gym for dry land. With COVID-19 impacting the world, we know earth training is as consistent as it gets when regular practices and programming are shifted. So what dry zone swimming training equipment is really needed to maintain your fitness level? We’re talking about the basics below:
No training equipment in dry areas:
We often ask ourselves this question: do I really need to buy equipment, or can I get even stronger by doing bodyweight exercises? The answer is, it depends. There are many exercises that are extremely effective using only a swimmer’s body weight as resistance. The problem is, when you create a full program without any other tools to help load the body, your push and squat ratios will be inherently higher than the knuckle and pull (you need more resistance than the weight of your body). your body cannot provide it). If you think about most bodyweight exercises and how we resist gravity through bodyweight exercises, they will be meant to push the body off the ground.
Secondly, scaling training without equipment also becomes very difficult. Let’s say you are a coach and you schedule a dry court session for a whole team or for different age groups. It becomes much more difficult to suggest changes when adding or removing equipment is not an option. While it is possible to manipulate bodyweight exercises to build strength, consider investing in a few tools that will make your workout more holistic and balanced.
Minimum recommendations for training equipment in dry swimming areas:
Go back up bar
Kettlebells or dumbbells
With more people training at home now, the equipment can be hard to find. We’ve even heard reports of equipment prices rising as many home workouts require a lot of equipment. Keep it simple: we recommend at least having a pull-up bar, a kettlebell (or dumbbell) and some resistance bands for swimmers.
When it comes to a pull-up bar, you can find some that fit a doorway. If you’re about to need weighted pull-ups, we recommend a bar that mounts into a wall as a safer option. Pull-up bars obviously allow swimmers to practice that essential vertical pulling motion necessary for gains in the pool, but they also give the athlete a place to hook up resistance bands or TRX bands to train. also to other exercises.
When investing in kettlebells or dumbbells, we recommend that you start in the 8-12 kg range for women and the 16-24 kg range for men. Getting different weights allows you to tailor your workout accordingly, or use your lighter upper body kettlebells and heavier kettlebells for lower body exercises. Getting two of the same weight can also be beneficial for training key movements with both arms at the same time.
Groups are so versatile and there are so many variations. We recommend getting super bands, which are longer bands connected in a circle rather than handles on one end. This makes it easier for you to attach them to a pole and use them for exercises like pull-ups and band-assisted rows. We have found that the 1 “, 1.5” and 2 “bands are the best depending on the exercises you use them for, your height and ability. Buying two bands of the same size also helps. to do row exercises with both arms at the same time.
Reluctance to invest in dry zone swimming training equipment:
Unfortunately, when you sign up for virtually any sport, there are some things you have to purchase to participate. In land sports, maybe it’s a pair of crampons or a mouthguard. To swim, it might be a snorkel or a pull-out buoy. The same goes for arid areas, especially when you need to bring your arid area training home. We are so confident in the value of the right dry field equipment that we would bet on a swimmer who focuses their budget on ensuring a good dry field program rather than a swimmer who takes that money and invests it in a wetsuit. technique at the end of the season. .
Coaches, with all the time you spend investing in a dry field program, take the next step and invest in proper dry field equipment that is easy to sanitize and will last for years to come. Don’t make it difficult for yourself. Find ways to pool your time and find a solution to split the costs to reap the benefits of consistent training when regular gym training is limited. In circumstances where swimmers can safely assemble to train, time is your most valuable resource. The time and effort it takes to understand a bodyweight scale dry field program costs you more than the equipment listed above.
Think of equipment as your training tools in the dry area. If you are a mechanic, you are going to invest in the right tools for the job at hand. As an athlete, it’s important to distinguish between the tools you really need for dry land. Pull-up bars, kettlebells / dumbbells and bands allow you to train those articulation and pulling movements essential to every dry zone swimmer’s routine. These tools allow you to work towards having the ideal swimmer body consisting of having a high resistance to mass ratio, a stronger core and more mobility. We hope this guide will give you some insight into what to invest in and ultimately lead you to a better setup for your drylands program.
BUILD BETTER ATHLETES TO GENERATE FASTER SWIMMERS
Courtesy of SwimSwam’s exclusive training partner, Surge force.