BASIC DRYLAND TRAINING A concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster. BY MICHAEL J. STOTT
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his year, the Santa Margarita Catholic High School girls are >> Santa Margarita Catholic High School, Calif. (Pictured: goblet squat) [ Photo courtesy: Ron Blanc ] Swimming World’s independent high school national champions. The boys forearm on ground, right hip on ground, knees bent, small weight are the 2021 California Interscholastic Federation (CIF) Southern plate in left hand, left elbow pinned on ribs, do external rotation with Section titlists. Twice a week in-season, the team supplements inleft forward, then switch sides. pool training with hour-long morning workouts. Ron Blanc, co-head 3. Palloff Press (tall kneeling/ISO hold) with bands (15 seconds). coach, hopes—schedules permitting—to increase that frequency in Secure band on rack, kneel and turn perpendicular to bands, hold the school’s 6,000-square-foot weight room to three sessions per arms extended for :15. week. This last season, Santa Margarita, guided by Ron and his brother SERIES #3 (3x) (also co-head coach), Rich, followed a dryland training schedule that 1. Deadbugs (6x). On back, right arm presses left knee, left elbow to was divided into two four-week rounds. right knee, then extend left arm and right leg, then switch sides. Says Ron Blanc, “The first session of each round, we taught 2. Scap Dip + Shoulder Tap (6x). Using bench, push-up position technique to the athletes, explained how each exercise would benefit with hands on bench, arms straight, drop chest to bench with no their swimming and typically got in three rounds of each exercise. elbow bend (shoulder blades apart), then raise back (shoulder blades The following morning sessions, we ramped up to four sets of each together), then left hand tap right shoulder, right hand tap left shoulder. exercise. In Round 1, there is a warm-up and three groupings of exercises. In the warm-up, we would do three times of each exercise. In the three groupings of exercises, we would do four times. “The focus of each exercise is flawless technique, full range of motion, with a little rest in between exercises. We keep up an intense pace and complete everything within the hour. We did not focus on heavy weights or resistance.” ROUND 1 (DONE THE FIRST FOUR WEEKS OF THE SEASON) DAY 1 TRI-SET WARM-UP (2x) 1. Hip Hydrants (10x each). Keep back flat, raise leg to side to hip height. 2. Bird Dog (8x). Hip hydrant position, right arm and left leg extended, then left arm and right arm extended. 3. Superman W’s (12x). On stomach, chest off ground, move arms to W shape with elbows bent.
DAY 2 TRI-SET WARM-UP (2x) 1. Cook Bridge (10x). On back, right knee bent, right foot on floor, both hands grab left knee, pull hips up to plank position, then down, then switch. 2. Push-Up Plank to Downward Dog Toe Touch (6x). Start in pushup position. Move to downward dog with butt in air, arms straight, then tap left hand to right foot, tap right hand to left foot. 3. Prone T to S (6x). On stomach on ground, start with arms in T-shape. Then rotate arms behind back to S, then back to T-shape, then switch. SERIES #1 (3x) 1. Reverse Lunge (8x). Stand straight with weight plates under chin, step back with left leg and squat down until left knee touches ground. Then return to starting position, legs form 90-degree angles.
SERIES #1 (3x) 1. Goblet Squat (8x). Hold weight plates under chin, squat down until hips are below knees in between heels. Good back, “down-2-34-hold-2-up.” 2. Seated Squat Jump (6x). Sit on end of bench, swing arms down and behind, then explode up and land in trophy position, knees bent. 3. Bird Dog Reverse Side Lift (10x). On ground, hip hydrant position, 2.5 pounds, left leg extended; right arm rises up with weight to shoulder height.
2. Pogo Hops (20x). Bounce off balls of feet quickly and explosively.
SERIES #2 (3x) 1. Waiters Windmill (6x). Right foot pointed straight; left foot pointed 90 degrees out, hold weight plate in right hand, slide left hand down as far to left foot as possible. Keep looking at weight, bend from hips. 2. Modified Side Plank with External Rotation (10x). Right
2. Single-Arm Bent-Over Row (8x). Using bench, left hand on bench, legs shoulder-width apart, good back, right arm holding weight with arm fully extended. Then lift right elbow straight up until weight is at side. Then reverse sides.
3. Plank to Push-up (6x). Start in push-up position with arms extended below shoulders, then right forearm plank, then left forearm plank. Then return to push-up position. Don’t wiggle. SERIES #2 (3x) 1. Single Leg Bench Bridge (8x). Using bench, place upper back on bench, arms extended to side. Don’t press with elbows—only back, right leg extended, then hips up to plank position and look skyward, then down. Then switch sides.
3. Diagonal Plate Lift (6x). Right knee on ground, left leg 90-degree bent. With left foot on ground, hold weight plate in both hands, go CONTINUED ON 30 >> OCTOBER 2021
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