WEIGHT ROOM
COMMOM SENSE BY MICHAEL J. STOTT | PHOTOS BY J.R. ROSANIA
Single leg lunge: Be sure the knee is not extended beyond the forward foot. Drop straight down. DO NOT lunge forward. Then stand up and repeat. (Pictured: Anna Long, Olympic marathon qualifier)
When performing a deadlift, stress a flat back and stand up throughout the movement. (Pictured: Mia Rankin, Ohio State freshman swimmer)
When performing a proper lunge, make sure the forward knee does not move past the toe of the forward toes. Move upward and downward as you lunge forward. (Pictured: Amy Bilquist, 2019 100 meter backstroke national champion)
These “Do’s and Don’ts” are courtesy of exercise scientist J.R. Rosania, whose performance enhancement firm Healthplex serves multisport athletes worldwide. Remember: All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.
Do’s • When performing a deadlift, stress a flat back throughout the movement and stand up. • On a single leg lunge, keep the knee short of the forward toes. Drop straight down rather than lunging forward. Stand up and repeat. • Maintain a vertical body position when pulling, avoiding a swaying motion from side to side. When doing a pull-up, elevate so the chin is equal to or past the bar. Don’ts • Do one max rep on any exercise. You are a swimmer, not a weightlifter. • Do not lift right up to a meet. Stop weights 7-10 days out. • Do not lift if experiencing any joint pain.
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TO DOWNLOAD ROUND 2 OF SANTA MARGARITA’S DRYLAND TRAINING SCHEDULE AS WELL AS SOME INSIGHTS FROM OTHER COACHES WHO HAVE MASTERED THE BASICS OF HIGH SCHOOL AND AGE GROUP STRENGTH AND CONDITIONING.
BASIC DRYLAND TRAINING / Continued from 29
from right hip with arms extended, bend elbows and pull weight to chest, then twist and extend weights above left shoulder, keeping eyes on weights. SERIES #3 (3x) 1. Single-Arm Tricep Extension (10x). Using bench, same stance as single-arm bent-over row, left hand on bench, light weight in right hand, swing right arm with no elbow bend backward to right hip. Hold 2 seconds, then return down, then switch sides. 2. Abs Plate Combo: • Toe Touches (15x). On back, legs together and straight up, hold weight in both hands with arms extended. Raise weights to toes, then back down. • Russian Twists (10x). Sitting position with knees bent and feet off ground, both hands holding weight plate. Tap weights to right of hips, twist to touch plates to left of hips. • Prone Plank with Plate on Back (15 seconds). In forearm plank position with weight plate on upper back. *** “Round 2 was a progression of the exercises in Round 1,” says Ron Blanc. “Typically, Round 2 exercises added an extra step or motion to build upon the Round 1 foundations with an increase in weight or difficulty. “Similar to in-pool swim training, you have to continually build upon what you did from the week/month before, or else the body adjusts to the training and doesn’t get better,” he says. v Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.
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