Below, check out a dryland circuit that comes from 2000 Olympic coach Ross Gerry and 1988 Olympian Katrina Radke, who run WeCoach4U.
Here are the next six exercises as we build out the circuit for swimmers.
To review the overall purpose of this circuit, and how long to do it, please check out the first article, and videos with 6 exercises:
We’re still keeping the same idea of lower body, core, and upper body exercises in triads to reduce local fatigue and help maintain overall intensity in the exercises. Based on your fitness level, you can do 2 lower body in a row, then two core, and then two upper body to increase local endurance and power.
7. Streamline split jumps– Upper body stabilization while hips and legs work
8. Downward Dog and Cobras– Trunk and hamstring flexibility and strength
9. Tubing External Rotators with Scapular retraction thanks to Scott Riewald for this exercise!
10. Jump Rope – Aerobic endurance light plyometric for legs and quick feet
11. Supine Flutter Kicks with bands, upper body and trunk stabilization while abs, hip flexors, and extensors all work. Thanks, Jane Fonda!
12. Supine Tubing pulls with flutter kicks-Stabilize the core while doing double arm backstroke tubing pulls focusing on world class elbows!
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.
Feel free to email us with questions at [email protected]. For more services that we provide for athletes, please check out: www.wecoach4u.com.
Ross Gerry is Co-owner of Wecoach4u.com where he works with athletes and coaches from local to elite helping them with training programs, technique, race 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.
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:
Find the 1 Swim dryland circuit and 1 Energizer and Mobility Movements link here.