View Full Version : Dryland Training with University of Penn

January 19th, 2011, 01:18 PM
Over Winter Break we had University of Penn do their dryland training with us for a week. Here is a video clip of some of the things that we did. I will follow it up with a small article later.

YouTube - ihpfit-(ihpswim) University of Pennsylvania Swim Team (Mens)

January 19th, 2011, 05:30 PM
:applaud:Good stuff. I'll be looking for the details!

January 22nd, 2011, 05:54 PM
Here is a little article on the video posted above.

This Winter Break several college teams got to experience there Dryland Training at The Institute of Human Performance, the home of IHPSWIM. We took the training methods we have been using over the years and applied it to groups of over 30. We understand the intensity of training in the pool over Winter Break and decided to pick our game up a notch to match that intensity. In this article we are going to share one of the programs that we did with one of the teams. We hope this will give swimmers and coaches ideas for the upcoming year.

Universtiy of Pennsylvania was one of the college teams that trained with IHPSWIM over Winter Break. Our main focus was to educate the coaches and athletes on the exercises that we do, why we do them, and how they relate to swimming. Another goal of ours was to make sure the intensity level remained high, the athletes stayed focus and everyone had fun learning new training techniques. All these goals were met and all coaches and swimmers had a great experience - we look forward to having them all back next year!
It is one thing to know all the different concepts and exercises of training but applying these to a large team is another art that must be mastered. We did a lot of different types of training such as pushing my Tundra around the parking lot and doing sprints while dragging the 125 tire but this article is about the LAPS Circuits we did throughout the week. Organizing 30 athletes who are brand new to your program in a short period of time is not difficult; it just takes a good strategy and a good plan. The first thing I did was have all swimmers pair up with someone else. This cut the exercises from 30 down to 15. This makes it easier to teach and everything runs a lot smoother with 15 stations instead of 30 stations. Exercise selection is obviously important. When selecting exercises you have to look at ones that are effective for the athletes but also must consider the order of exercises and the equipment and space that is available. We followed the LAPS Training concept that IHPSWIM has developed in its LAPS:Functional Dryland Traiing DVD.
We performed each circuit 3 times through, while performing each exercise for 30 seconds and a 15 second rest/transition phase. Here is circuit # 1.
STATION #1 - Bodyweight Squats
STATION #2 - Planks
STATION #3 - Band Swims
STATION #4 - Flexibar
STATION #5 - Jump Squats
STATION #6 - Band Rotations with JC Predator
STATION #7 - Med Ball Slams
STATION #8 - T - stab Push - ups
STATION #9 - Burpees
STATION #10 - Big Rope Slams
STATION #11 - Band Rows
STATION #12 - Lunges
STATION #13 - Supermans
STATION #14 - Tricep Burnouts with JC Predator
STATION #15 - Split Jumps

This circuit is great for developing functional strength in the pool and at the sametime is great for improving power endurance and conditioning.

January 25th, 2011, 12:27 PM
Here are some of the highlights from Winter Break with the Valparaiso Unviversity Swim Team.

YouTube - Dryland Circuit with Valparaiso University