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Stealth_Jared555
February 7th, 2011, 09:01 AM
Hello everyone!

I'm currently deployed to Afghanistan right now and I would like some help creating a dryland program to help me jump back into the pool after I return home. I am 22 years old right now and am trying to get competitive for Norwich University's swim team (DIV III).

I swam my senior year of H.S. and on and off with Master's programs in my last unit.

Right now I am running three days a week for unit PT (3-4 miles a session) and lifting two days a week. We have some well equipped gyms here and I think I can do most anything a dryland program may contain. I am open to all advice!

-Jared

pwolf66
February 7th, 2011, 03:49 PM
Anything related to active core building would be a good thing to add. Planks on a stability ball, one arm planks, medicine ball slams, leg raises, flutter kicks, burpees, supermans are just a few.

Anything that will promote a stronger and more stable core to help in holding proper body-line while swimming.

Stealth_Jared555
February 7th, 2011, 05:11 PM
Thanks! Do you have any websites or resources on these exercises? I haven't messed around with that kind of stuff before

Michael Heather
February 7th, 2011, 05:41 PM
Alternate working on one section per day. Core one day, arms another, legs another. That way you can keep up progress without getting bored. Also try isometric exercises, don't need any weights at all for those. Lots of triceps, lats and deltoids in the upper body, calves, glutes and quads on the legs.

Back in the mid 1960s, Ron Ballatore (former Olympic and NCAA coach) did a masters thesis on training primarily with isometric exercise and found that it was very effective at retaining and even building activity- useful muscles. So if there is no pool in Afghanistan, you can still train to swim.

Thank you for your service!

arthur
February 7th, 2011, 05:51 PM
Check out these videos by the US national team strength and conditioning coach:

http://www.usaswimming.org/DesktopDefault.aspx?TabId=1890&Alias=rainbow&Lang=en

Stealth_Jared555
February 10th, 2011, 06:29 AM
I came across this website
http://www.bodybuilding.com/fun/jasonlezak1.htm
Is this a pretty solid plan? If so should I throw in some abs workouts with it or do that on the off days?

gdanner
February 12th, 2011, 03:56 PM
stay safe and thanks for serving!

Stealth_Jared555
February 16th, 2011, 06:45 AM
Thank you!

Anyone have any thoughts on Jason Lezak's plan that I posted earlier?

ALM
February 16th, 2011, 09:09 AM
Jared,

This web site has a wealth of general information on weight training:

http://exrx.net/

The author is a former bodybuilder who has an MS degree in kinesiology. When you get to the site, click on "Weight Training" on the left-hand side.

arthur
February 16th, 2011, 11:13 AM
I came across this website
http://www.bodybuilding.com/fun/jasonlezak1.htm
Is this a pretty solid plan? If so should I throw in some abs workouts with it or do that on the off days?
I followed Jason Lezak's plan last year although I only worked out twice a week and I did half the exercises on one day and half on the other. I also added dips and ab work. On the power months I did open grip chinups instead of lat pull downs. Any program that you modify every month should give good gains as your body never gets used to the exercises. I think the plan is good if you are focusing on short events.