Swimming World Presents “Dryside Training: Multi-Equipment Program For Strength and Power”

Swimming World July 2019 - Dryside Training

Dryside Training: Exercise Equipment Series
Multi-Equipment Program For Strength and Power

By J.R Rosania

This month’s focus is on strength and power development by using multiple pieces of equipment. The equipment that is being used in this program includes a stability ball, dumbbells, stretch tubes, a medicine ball and a TRX suspension strap.

The variety of equipment enables development of strength and power along with stability. It also prevents your muscles from getting stale when doing the same activities.

The objective of this program is to complete each exercise two to three times. Perform the program two to three times per week. Keep your repetitions between eight and 12 per exercise. Keep the resistance light for the first two to four weeks, and then increase as necessary.

As with all my dryland programs, you should discontinue the program anywhere from one to two weeks away from any major competition.

To access this month’s Dryside Training routine,
check out the full July 2019 issue of Swimming World Magazine, available now!

SW July 2019 Cover Kyle Chalmers

Get Swimming World Magazine and Swimming World Biweekly FREE When You
Become A Member of the International Swimming Hall of Fame

Want More? Subscribe With This Special 2-Year Offer!

New! 1-Year Digital Only Subscription for just $39.95 Order Now!

Non-Subscribers Can Download This Issue For Only $5.94

FEATURES

019 CRUNCH TIME!
by Michael Randazzo
With the Olympic Games a little more than a year away, the U.S. men’s water polo team—whose head coach predicted a gold medal in Tokyo—has yet to qualify. They’ll get a chance to punch their ticket if they can finish first at the Pan American Games next month in Lima, Peru.

023 THE VALUE OF AQUATIC SPORTS: TEDDY CANN SAVES THE MAY
by Bruce Wigo
While serving as a seaman onboard the USS May in November 1917, Tedford “Teddy” Cann, an elite swimmer, water polo player and all-around athlete, risked his life to find—and fix—a leak in a flooded compartment, thereby saving the ship.

026 DESTINED FOR GREATNESS
by David Rieder
Perhaps it was always meant to be that Kyle Chalmers would be a champion swimmer. Despite his childhood dreams of playing professional football, he eventually decided to pursue swimming seriously in 2015. The next year, at 18, he won Olympic gold in the men’s 100 free. After undergoing heart surgery in 2017, he rebounded in 2018 to win a combined nine medals (five gold) at the Pan Pacs and Commonwealth Games. Now, all eyes are on Chalmers to win gold at this month’s World Championships.

COACHING

010 LESSONS WITH THE LEGENDS: RATKO RUDIC
by Michael J. Stott

014 SWIMMING TECHNIQUE CONCEPTS: PREVIEW OF THE INTERNATIONAL SWIM COACHES ASSOCIATION HALL OF FAME SUMMIT
by Rod Havriluk
The ISCA Hall of Fame Summit, Aug. 27-30, in Clearwater Beach, Fla., will once again include a wide variety of topics, international presenters and participants from many countries. The presentations will emphasize the WHY (the scientific basis) as well as the HOW (the strategies for applying the science) to improve swimmer performance.

016 PLAN B: COLLEGE CLUB TEAM OPTION (Part 2)
by Michael J. Stott
College Club Swimming has been offering more and more athletes the opportunity to continue participating in the sport they love. In Part 2 of this two-part series, Swimming World explores more personal perspectives from swimmers pursuing their aquatic passion while enjoying a college experience unencumbered by the demands of a varsity athlete.

020 SPECIAL SETS: WORKOUTS OF A WORLD CHAMPION
by Michael J. Stott
In 2017, Coach Gregg Troy put together a plan to maximize Caeleb Dressel’s opportunities at the World Championships in Budapest. Following are eight workouts done by Dressel in his preparation for what resulted in a record seven gold medals.

043 Q&A WITH COACH ANTHONY NESTY
by Michael J. Stott

044 HOW THEY TRAIN ROBERT FINKE
by Michael J. Stott

TRAINING

013 DRYSIDE TRAINING: EXERCISE EQUIPMENT SERIES—MULTI-EQUIPMENT PROGRAM FOR STRENGTH AND POWER
by J.R. Rosania

JUNIOR SWIMMER

046 UP & COMERS: RAQUEL MALDONADO
by Shoshanna Rutemiller

COLUMNS

008 A VOICE FOR THE SPORT

009 BEYOND THE YARDS

022 OFFICIAL WORD

025 DID YOU KNOW? MARK SPITZ & PIETER VAN DEN HOOGENBAND

030 2019 AQUATIC DIRECTORY

042 DADS ON DECK

047 GUTTER TALK

048 PARTING SHOT

2 comments