Moderate DryLand Program

This is not a limiter for most triathletes -- this is related to the Strength Periodization 2004 protocol.

Start really easy or you will damage yourself.

Moderate Dryland Swim Program
copyright Scott Molina

Make a gentle start. Don't worry about bulking up. This program will add to the over-all stimulation you give your upper body swimming muscles. You use all of them (all upper body muscles) when you swim and this program will make them stronger and more durable. Doing a program like this will stabilize your shoulders and prevent tendonitis. Swim enough and you will get tendonitis. A program like this allows you to swim more without getting tendonitis.

The format for these is - do one set of the upper exercise of the pair and then one set of the lower exercise of the pair until all sets are completed for that pair and then move on to the next pair. Still do the first two listed here first to warm up, then any order you choose but keeping the pairs together. Always do abs with your swimming dryland even if it’s just alternating a set of abs with a set of Vasa.

Swiss ball twisting crunches. Twist hard like you're wringing the water out of a towel. 1-2 x 12-20

Back extensions. Slowly. Hands behind head. 1-2 x 10-15

Med Ball side bends (feet together, hold 8-15lb med ball over-head, bend side-to-side) 1x30 reps - 15 each side. Big stretch.

Push-ups easy 10-15

Chin-ups easy 4-6 and then hang from the bar for 20 seconds after the last rep.

Bench Press 1 x 15 bit lighter

Incline DB bench press 1 x 15

Bar dips. Slow and low. As many as you can do.

Chin-ups 1-2x Max reps. Full stretch.

Lat Pull down to front of neck 1-2 x 15

Seated Row 1-2 x 15 SQEEEZZEE shoulder blades together.

Upright barbell row 1-2 x 15

DB Bicep curls 1-2x 15

Tricep pushdowns 1-2 x 15

DB Lateral raises 1-2 x 15 -- slight bend in arm, slight backward rotation at the top, lift only to shoulder height

DB Pull-overs 1-2 x 15 Trying to extend range of motion a bit more but always under control.

DB shoulder press ladder/superset. Start with 15's or 20’s and do as many as you can do. Then as soon as you put them down pick up the 10's and do as many as you can do. Touch your shoulders with the DB's on each and every rep.

Then do 2-4 times through this sequence of 3 exercises:

1. Vasa - sets of 15-20 with moderate resistance but strict form. Start sensibly.
2. Internal rotators with cords - these can be done one arm at a time or do both together by turning your back to the chords fastening point make a throwing motion like fast pitching baseballs with both hands at once.
3. Reverse rotators with cords - opposite of above. It’s like a flick backwards like a backhand. It’s not a very big range of motion. Tie point should be low to the ground.

Some of my crew will use the Strength Periodization. I will also have them swim 1.5-3K continuous or do 200m repeats on 5s RI -- easy -- after the DryLand.

One of my guys had some good Qs. Below are just my answers for the record.

Yes, I am thinking... Mon/Fri is our standard protocol for the gym, we'll need to moderate the upper body stuff. Wed would be the dryland program and either Masters or an Endurance Swim. I would also like to do a big gear bike workout on Wednesday. We are going to make you strong!

Back Extensions -- can be Swiss Ball or with the old-school back ext machine.

Med ball side bends are standing with feet about 6 inches apart. You can adjust the bend in your arms (lots, little, nil) to change the feel of the exercise.

Push-ups -- standard are fine, they are there to warm up

Chin-ups -- shoulder width, palms facing

Speed -- controlled and smooth

Bench -- "lighter" -- don't go crazy, be moderate in your approach

Dips -- goal is to challenge your muscles // the assist machine is good to start so you don't overload -- you could start with 15 and work down to 8 as you strengthen and reduce assist

Abs/Vasa -- I think that you are ready to increase the resistance that you are using on the vasa -- so if you are up at 20 reps then you want to be feeling it. If you could go to 30 reps then you need more resistance. I've been going in the 12-15 range these days without issue.

NOTE -- Spoke with Molina tonight and he recommends that athletes stay at 20 reps with a moderately hard effort. Once the dryland is very well established then a short MS-type period of 8 rep sets might make sense. Don't want to smoke the attachments.

The abs point -- if you are doing core Mon/Wed/Fri then there is no need for extra. However, if (like last winter) we were primarily on a Vasa based strength program then a nice protocol when you are going heavy is a set of core between your Vasa sets.

Vasa Stuff -- home is the natural place for you. 2-3x per week will be plenty with the higher intensity protocol. If you wanted to do more then 1x50 light is great before heading off to the pool. I'd treat this as strength training and fit it into where it is most convenient for you.

The platform of your program is my personal "Uber DryLand Program" -- it's designed to get me up in the lead pack. It struck me that a moderate version would be very useful for my athletes that have good technique but increased stroke rate leads to fatigue -- by making you stronger, you'll tolerate that increased stroke rate and be able to get more power per stroke.

Bulking -- again, Molina to me -- Baron and I have fear of bulk!!! I worked very hard over a lot of years to lose my powerlifting build.

1.5K continuous. The first 400m is "interesting" but you will really benefit. Anyhow, you're an Ironman guy -- you can do anything!

Simple Dryland

If your gym and pool are not at the same location, you can adapt the exercises slightly.

1. Forward Rotations
2. Lateral Core Exercise
3. Backward Rotations
4. Anterior Core Exercise
5. Full Pulls
6. Posterior Core Exercise

All you need is a Swiss Ball and a set of swim cords. Done properly, this is time effective and will benefit all sports.

gordo