Competitive and recreational swimmers seeking to improve in-water performance through targeted dry-land training, emphasizing lat power, core stability, and shoulder resilience.
Estimated Daily Calories
2300 kcal
Protein Target
"Focus on controlled movements, especially in shoulder-focused exercises, to build stability without sacrificing mobility. Emphasize eccentric control in pulling movements to mimic the feel of water and prevent injury."
Dry-land training builds specific muscle groups crucial for swimming propulsion and stability that can't be fully developed in the water alone. It enhances power, endurance, and helps prevent common swim-related injuries.
For optimal results, aim for 2-3 dry-land strength sessions per week on non-consecutive days, allowing muscles adequate time to recover and adapt. Integrate it strategically around your swim training schedule.
This plan includes exercises like Y-T-W raises and focuses on proper form in pulling movements, which strengthen the often-underutilized smaller stabilizing muscles around the shoulder joint. This balance helps to mitigate imbalances and protect against common overuse injuries in swimming.
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