Just as it's important for runners and cyclists to cross train in a low-impact, anaerobic environment, it's important for swimmers to take the time to train their bodies outside the water as well. I've found that the primary reason that swimmers don't do more dry-land training is because they find it hard to fit another workout into their training routine. Instead of setting aside hours for your out of water workout, try this effective, time-efficient circuit training workout. By repeating compound exercises with a minimal amount of rest, you can speed through a workout that will challenge every inch of your body. The workout below is specifically designed to boost swim potential, but anyone would benefit from it.
To do the exercises below, you'll need a sturdy balance or stability ball, a set of hand weights, a solid chair or workout bench, and a cushioning gym mat. A kettlebell can be included as well, but is optional. While this can easily be tackled at the gym, you'll see that all of these exercises can also be done at home or work, as well.
In short order, your workout will include:
50 Jumping Jacks
10 Push Ups
10 Kettlebell/Dumbbell Squats
30 Seconds of Plank
10 Mountain Climbers
10 Reverse Flys on the Balance Ball
20 Russian Twists on the Balance Ball
20 Chair Dips
Rest for 2 minutes and repeat the circuit 3 times total
The jumping jacks and mountain climbers sets should be pretty self explanatory. These two sets help rev up the heart rate while the other exercises keep your heart rate elevated.
Push Ups
Works: Chest, Shoulders, Triceps, Abs, Glutes, Quads, etc. You name it, the push up probably works it.
The push up is one of the best exercises for any athlete. Its simplistic movement works your body from head to toe. It utilizes all the essential muscles in order to become a better, stronger, and even faster swimmer.
Kettlebell or Dumbbell Squat
Works: Quads, Glutes, Shoulder
This compound exercise helps you work both your upper and lower body in one movement. Take the kettlebell or dumbbell and hold it with both hands just below your chin. Stand with feet slightly wider than shoulder width apart. While keeping the bell in place, do a low, slow squat and come back up to complete one rep.
Plank
Works: Core and Postural Muscles
Start in a push up position and lift your body off the ground using only your hands and toes to balance. Make sure to keep your back flat by engaging your abs. And because your bottom will have a tendency to rise, focus on keeping your hips even with your legs and back as well. Beginners can simply hold this position for 30 seconds, while stronger swimmers can add in leg flutters and arm lifts for an even more challenging work. Or, take it down to your elbows for more abdominal intensity.
Reverse Fly
Works: Muscles throughout the shoulders and upper back (delts, traps, etc.)
A strong set of shoulder and upper back muscles is essential for all swimmer. That's why this exercise is so ideal for dry land training. Lie face down over your balance ball with your stomach resting in the center and your toes on the floor to assist with balance. Grab a dumbbell in each hand and begin with your arms together, directly below your head, touching the ground. Keeping your arms as straight as possible, lift the dumbbells until they are even with shoulder height. From this T position, slowly lower your arms back down to complete one rep.
Russian Twist
Works: Obliques and upper body
Still using the balance ball from the last exercise, roll over onto your back and rest just your upper back on the ball. Hold one medium weight dumbbell with both hands and stretch your arms up in front of your chest towards the ceiling. Begin twisting deeply from side to side, using the balance ball to help rock your body back and forth. One twist to the right and one twist to the left completes one rep.
Dips
Works: Triceps, chests, and shoulders
Pull up a sturdy chair or move to a workout bench for the set of chair dips. Sit on the edge of the seat and place your hands on either side of your legs with your fingers facing out. Use your arms, not your legs, to lift your bottom off the chair. Extending your legs in front of you, lower yourself towards the floor until your elbows make a 90 degree angle. Then slowly bring your body up to starting position to complete one rep.
While you can rest for 10-20 seconds between exercises, it's best to do the sets back to back as quickly as possible (all the while maintaining form and safety) to keep your heart rate level up. Aim to do this workout 1-2 times a week, if your schedule allows. You'll start seeing real results both in and out of the pool in just under a month.
To make the most of your sets, use a timing device to stay on pace. If you don't own any gym equipment, invest in some versatile tools, like resistance bands and other all-purpose workout gear.
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