Although many swimmers are starting to realize the immensely positive impact that dryland training has on their performance, an overwhelming number of these athletes do not have the resources to implement a professionally designed strength and conditioning regimen. Because of this informational absence, these athletes may rely on bodybuilding magazines, observation at the local gym, and gym-rat hearsay.

The exercises below can have great efficacy in certain populations; however, in swimming many of these can be swapped out for better performance and reduced risk of injury. Consider making the following tweaks to optimize your dryland training program.

The 5 Most Over-Prescribed Dryland Exercises for Swimmers

5. Barbell Overhead Press

As …show more content…
Bench Press

Although the bench press is probably the most common exercise done in commercial gyms, it is not the most efficient upper body exercise for swimmers. Because the shoulder blades are pinched into place by the bench, it creates a dysfunctional movement pattern in the shoulder girdle by isolating components of this complex musculoskeletal system. This isolation can exacerbate preexisting pathologies common to swimmers at the shoulder. Even though you, or your athletes may want to bench press, there are frequently better exercise choices.

Do this instead: The Push-Up

3. Distance …show more content…
The idea behind distance running for swimmers is based on the seemingly sensible notion that swimmers need cardio, cardio in the pool + cardio on land = more of a good thing = better performance… Except not quite.

Running in addition to a swimming program will yield very diminished returns. Because of the extensive energy system demands in swimming training, adding more endurance training is unlikely to add much more to an athletes training regimen. The time spent running could better be used on strength training, which has numerous benefits to swimmers competing at all distances of swimming events.

If you are looking to add some energy system training to an out of season training program, higher intensity training methods (i.e. hill sprints, HIIT, agility drills) are a more effective option.

Do this instead: Speed and agility drills with an alactic-lactic interval sequence (out of season or preseason)

2. Swim