Dry land training

SuirThingSuirThing Carrick-on-Suir, IrelandNew Member
edited May 2013 in Beginner Questions
Just wondering if anybody on here has tried kettle bell workouts as part of their dry land regime?
Did you get any benefits from it?

What other strength and conditioning methods do distance swimmers use?

I tried to convince myself, but, orange flavour electrolyte, mixed with hot chocolate,
tastes nothing like Terry's Chocolate Orange ....


  • I've never used kettle bells, but I would think that one could easily get injured with them.

    I do shoulder strengthening exercises with a therapeutic band a few times a week, like these: http://gymnasticsinjuries.files.wordpress.com/2012/09/shoulderexercises1.gif
    Keeps my shoulders relatively pain free, especially when I'm adding yardage or dropping times.

    I also do some simple Yoga stretches most nights before going to bed, I feel they stretch my back and help me sleep. They're pretty easy. I've only been to a handful of classes over the years so I'm no expert. To be honest 8 of the 9 poses I do I learned on Nintendo's Wii Fit game.

    Here's the order:
    Palm Tree
    Sun Salutation
    Downward Facing Dog
    Cat/Cow (not on Wii)
    Spinal Twist

    It usually takes me about 10 minutes.
  • IronMikeIronMike BostonCharter Member
    I used to lift more, and when I did, I used the Swimming Anatomy and Core Performance books to find the exercises to do for the muscles I need work on. Mostly core stuff.

    Please join the Lake Issyk Kul Swimming Federation on FB!

  • AzotterAzotter Member
    I do a lot of Crossfit and we use kettlebells frequently. KBs work your core and hips mostly. I have never had any shoulder injuries with them, or dropped it on my noggin! I suspect if you did not hold it correctly then you could injure yourself. :)
  • SuirThingSuirThing Carrick-on-Suir, IrelandNew Member
    Kettle bell classes are now free to anyone taking a yearly subscription to our local pool so I decided to give it a go. Nobody else showed up to the class that I attended so I ended up with 1 to 1 tuition and after 30 minutes I was in bits. A real eye opener in terms of how poor my strength and conditioning is, it would be fair to say that stairs were agony for the first two days. I think I will keep up this class for now, and see does my swimming benefit.

    I tried to convince myself, but, orange flavour electrolyte, mixed with hot chocolate,
    tastes nothing like Terry's Chocolate Orange ....

  • gnome4766gnome4766 Member
    edited June 2013
    Let us know SuirThing. I'd be interested with the results.
  • KarenTKarenT Charter Member
    edited December 2017

    I'm bumping this discussion up as I've recently been on a "Prehab" training workshop which aims to mobilise a simple dry land training regimen to increase thoracic flexibility and shoulder stability. The aim is to correct the imbalances caused by training / everyday life, which should forestall injury, which in turn should facilitate consistent training. A month in, and I'm a complete convert. I spend about 30 mins a day on the exercises (which I know is not time that everyone has), and the difference has been remarkable. I've written about it on my blog (http://thelongswim.blogspot.co.uk/2017/12/prehab.html) and am happy to share more about this if anyone's interested. I'd also be keen to know what other people have found useful in dry land training - and particularly those swimmers on the site who have done multiple very long swims without falling foul of injury.

  • dpm50dpm50 PA, U.S.Senior Member

    I'm doing TRX on my coach's recommendation-- only once a week now, and a yoga class (more for stretching bu has some strength components like core work and plank).

    Goal is to add another strength training session per week. Looking into body pump, but open to suggestions.

    Good thread.... @KarenT, your program sounds good. I had PT earlier this year for partial rotator cuff tear, so I'm always keeping on the lookout in case symptoms reappear. If I notice any twinges, I back off.

  • cwerhanecwerhane Portland Oregon Member

    This time of year, I see a PT to review the previous season and themes of injury. Then we create a pre-Hab routine for the upcoming year. I’ve worked through neck, chest, and lower back issues. This year we are working on an impingement at C5, affecting my right shoulder. I am a firm believer in dryland work and engage in a daily 30 minute routine.

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