Dry Land Training

Dry-land workout is as important as training in the pool for swimmers nowadays. The water is an unstable Environment, core stability with shoulder and hip contra-lateral activation and coordination is a must for all
Swimmers. The purpose of these exercises is to develop integrative power distribution to all swimming specific musculature and incorporate mobility and stability. Do some dynamic warm-up before and static stretching after the main program to prevent injury and minimize the occurrence of DOMS (delayed onset muscle soreness) Try to focus first on your correct positioning and form of the exercise and slowly builds up to a much faster tempo and heavier resistance.

Here’s the continuation of our dry-land training last month!

Side Plank with Reach Under

INSTRUCTIONS:  Lift your body into a side plank, and start with your right arm raised straight above you so that it’s perpendicular to the floor. Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. Do 3 sets of 15-20 reps.

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Single leg RDL with archer’s pulls

INSTRUCTIONS: Anchor the elastic tubing into the lower part of a fixed pole using only a single handle. Facing towards the anchor point hold the handle of the tubing with the right arm and place your weight to the right leg and the left leg is lifted straight at the back forcing you to bend forward. Then, pull the tubing against the anchor point while lifting the whole upper body to standing and bringing back the left leg down. Pull the tubing up to the shoulder high with elbows bent and lifted against to the side of the body towards all throughout the back just like an archer pull. Rotate the torso towards the direction of the pull to integrate core rotator muscles. Finish the set in the right arm then switch to the left arm. Do 3 sets of 15-20 reps.


Off-set position overhead diagonal reach

INSTRUCTIONS: Anchor the elastic tubing into a fixed pole in the middle of the tubing to be able to use both handles. Face away to the anchor point of the tubing while holding the handles on the side and level of the shoulders. The legs are in off-set position to maintain balance. If right leg forward, Left arm will pull the tubing upward over the head up to the full extension of the elbow and imagine like reaching diagonally towards the upper right side to force a controlled trunk rotation. Finish the set in the right arm then switch to the left arm. Do 3 sets of 15-20 reps.


Dry Land Training by:

Coach Nomar Alferos is the Fitness Program Developer of Sante IMPACT System.
My contact number is 0998-9639105
E-mail is [email protected]
Sante IMPACT System,
Units 36 to 40 Upper Ground ETON Cyberpod Corinthian,
Ortigas Avenue, cor. EDSA, Quezon City
call us at (02) – 997-2683


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