CROSS TRAINING - Why Doing Physical Activity Outside of the Pool Will Improve Performance in the Water
As we move out of the championship season, I would like to take a moment to recognize the great successes that each athlete had - the hard work from the last year all paid off! It really is an incredible feat that is not only something that should be celebrated by you - the athlete - but coaches and parents alike!
Through this transition period, I always liked to reflect on parts of the training that went well, and areas that are able to be improved on. Now that I am not swimming, I am hoping some of my experiences will be useful for current athletes (and parents) to continue to strive forward towards the best you can be.
This month's topic is CROSS TRAINING - which can mean different things to different people. I would like to define that here. In my definition of the phrase, I am hoping to outline the benefits of training outside of the pool, starting with the importance of dryland conditioning training in this post, and following up with other ways to improve training in the post later this month. Let's dive in:
Main reasons dryland conditioning is important:
Balancing out your muscle composition. The very nature of the water provides resistance to pull against, but also provide buoyancy that doesn't allow us to use our muscles in the same way that we would on land. With this, our muscles are often unbalanced because swimming is a "front heavy stroke" - the muscles on the backs of our bodies are often not used, becoming lengthened and weak.
Specific training with specific goals. Often times, dryland has been thought of to be another opportunity to work to exhaustion, should be used to improve aerobic maintenance. THIS SHOULD NOT BE THE CASE! We do enough of this conditioning in the pool - dryland should not be the same as in pool training. The goals of these training sessions include strength, power, and range of motion for functional movements.
Improved coordination. I often laugh, thinking to myself that since "I'm a swimmer, I'm not coordinated on land". But, maybe we should be! The amount of coordination required in the water is astronomical, and what better way to work on coordination than having to do that in a way not 100% supported by water. This is especially important for newer swimmers or those attempting to overhaul stroke technique.
Preventing and addressing injuries. Because of the previously mentioned resistance, our bodies are often put into positions we are weak and the most vulnerable. This is seen in some of our most mobile joints (shoulders, ankles, knees). Without being able to improve stability through exercise out of the pool, we run the risk of wearing these out. *If you notice you have instances of injury, weakness, pain and wonder what can be done, check out this post: Why PT may be right for you
As many of you know, I started a dryland training program for NLSC swimmers in January, opening it up to all levels with intentional purpose in mind with the types and focus of training for each swimming group. It has been amazing to see the growth in those groups, and how the training aided in the power and strength through strokes, dives, and turns during races in the pool.
Here are my action items for you:
SWIMMERS:
Reflect on your past season, noting successes and areas of improvement. Often, it is helpful to write these down so you can come back to them when you are thinking about goals for your next season
Note the areas of improvement - and what you think may help you to get there. Do you need to improve your flexibility? Posture? Coordination? Strength? Power? What better way to do that than to engage in dryland training.
Be vigilant about areas of your body that become painful beyond the normal "I'm working hard, so I am sore" pain. If you're not sure about where that line is, please don't hesitate to talk to me about that. Injuries are easier to prevent than to recover from (but if you do have an injury, it is not impossible to improve from there)
PARENTS
Provide time/space for you athlete to reflect. No matter how hard you try, kids often don't want to just do it "because you said so". The most meaningful reflection comes from the internal motivation of the athlete themselves.
Consider allowing your athletes to participate in dryland 2-3 times per week. Currently have more information in the works for this summer, please stay tuned!
If your athlete has persistent pain, it likely should be evaluated by a medical professional - maybe your local NLSC Physical Therapist (that's me!). Contact me with questions or concerns.
Stay tuned for the next discussion of CROSS TRAINING and how nutrition, sleep, and mental approach to training / competition affect your outcome!
-- Coach Sam
