1 minute read
DRYSIDE TRAINING
DRYSIDE TRAINING PUSHING POWER
BY J.R. ROSANIA • DEMONSTRATED BY NORIKO INADA • PHOTOS BY EMMI BRYTOWSKI
Advertisement
In last month’s issue, we touched on pulling power. This month as a sequel, we’ll look at pushing power. What are some great exercises to help with the pushing component of swimming?
When we swim, the kick is the stabilizing force to create proper body position and forward thrust. Our pushing power also determines how far off the blocks and what rate of speed and distance we can create off the blocks and walls while underwater.
This series of exercises will provide us with more strength and power as well as a greater ability to create more underwater speed. Plan on doing these exercises two to three times a week. Perform 10 repetitions for two to three sets per exercise.
Good luck and push away!
SQUAT WITH DUMBBELL SHOULDER PRESS
With dumbbells at your shoulders, perform a deep squat. On the way back up, press the dumbbells overhead. Lower and repeat.
BOX STEP-UPS WITH OVERHEAD DUMBBELL SHOULDER PRESS
Using a six-to-12inch box/platform, step onto the box with one leg and push the dumbbells overhead. Alternate the movement with the other leg.
MEET THE TRAINER J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net. MEET THE ATHLETE Noriko Inada, 42, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34, 35-39 and 40-44 age groups.
BOX JUMPS
Using a 6-inch-to-3-foot box and standing 12 to 18 inches away, jump to the top of the box. Step off and repeat.
DEEP LUNGE
Perform a walking lunge. Lower the leg to create a 45-degree angle at the knee joint of the forward leg. Alternate legs as you walk forward.
STABILITY BALL LEG CURLS
Lying on your back, put your feet on top of a stability ball. Lift your hips off the floor, bend your knees and roll the ball toward your hips with the heels of your feet, then roll the ball back. Keep your hips elevated.
