Strength

Swimming

What are the most effective forms of dry land exercise for swimmers?

Unveiling the truth about effective dry land exercise for swimmers

What are the most effective forms of dryland exercise for swimmers? This is interesting because many think that for dryland we should be doing swim specific skills on land that mimic exactly what we're doing in the water. But this is incorrect. We don't need to do more swim specific movements on land. We're already doing repetitive movements over and over again in the water. We need to do things on land that will actually counterbalance what we're doing in the water and develop athleticism that we can't get in the water. There is a place for things that will mimic what you're doing in the water that can directly translate to results, but the majority of what you do should be different and unique from what we need in the water. Swim specific should really mean specific for the needs of a swim athlete, not just mimicking what you're doing in the pool. So if what you're doing is healthy and safe for the athlete and going to increase performance directly in the water, those are the most effective forms of exercise and that will vary from athlete to athlete.

The most effective forms of dry land exercise for swimmers are those that counterbalance what is done in the water and increase athleticism. These will vary from athlete to athlete, but should be healthy and safe for the athlete and directly translate to better performance in the water.

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The most effective forms of dryland exercise for swimmers are those that counterbalance the repetitive movements done in the water and develop overall athleticism. It's a misconception that dryland exercises should mimic swim-specific movements on land. Instead, we should focus on exercises that meet the specific needs of swim athletes, even if they are different from what we do in the pool. While there is a place for exercises that directly translate to results in the water, the majority of dryland training should be unique and complementary to swimming. The effectiveness of exercises will vary from athlete to athlete, but they should be safe, promote health, and directly enhance performance in the water.

Can you walk through a strength/mobility/prehab workout for elite swimmers that you do with Kai Winkler?

Elite Swimmers: A Strength and Mobility Workout Guide

For our strength, mobility and prehab day, we start with three rounds in the 220 interval of chin ups. So the weighted vest five reps, four second to send on each rep and then Bulgarian split squats with dumbbells and a weighted vest four reps per side with a four second to send each rep. This will contribute to developing strength and power in your stroke, as well as off the walls and in your kick. We'll take a two minute rest and then we'll do a seven minute circuit with straight leg glute bridge for 10 breaths. Yoga push ups for six reps and then a single leg halo with a dumbbell five each way on each foot. Here we're strengthening the hamstrings in a sport specific position, developing upper body strength and scapular movement for shoulder resiliency, along with shoulder stability and coordination. We'll take another two minute rest and then hit four rounds of trap bar deadlifts for six, peripheral balance for 15 seconds and two lateral hops to a rotational bound three each way. Here we incorporate a focus on athletic development out of the water along with lower body strength and ankle stiffness. We take a final two minute rest and then hit three rounds of kneeling adductor to T spine rotation six per side, 90-90 leg sweeps six per side and bench lat inhibition for 15 seconds. This set includes a focus on thoracic spine mobility, hip mobility, lat and groin stretching and shoulder resiliency.

We do 3 rounds of chin ups with a weighted vest and Bulgarian split squats, followed by a 7 minute circuit with straight leg glute bridge, yoga push ups and single leg halo. Then 4 rounds of trap bar deadlifts, peripheral balance and lateral hops to a rotational bound. Finally, 3 rounds of kneeling adductor to T spine rotation, 90-90 leg sweeps and bench lat inhibition.

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During our strength, mobility, and prehab workout for elite swimmers, Kai Winkler and I follow a specific routine. We begin with three rounds of chin-ups in the 220 interval, using a weighted vest for added resistance. Each rep is performed with a four-second descent. Next, we move on to Bulgarian split squats using dumbbells and a weighted vest, performing four reps per side with a four-second descent on each rep. These exercises focus on developing strength and power in the stroke, as well as enhancing performance off the walls and during kicks.

After a two-minute rest, we transition to a seven-minute circuit. This circuit includes straight leg glute bridges for 10 breaths, yoga push-ups for six reps, and single-leg halos using a dumbbell (five reps each way on each foot). This part of the workout aims to strengthen the hamstrings in a sport-specific position, improve upper body strength and scapular movement for shoulder resilience, stability, and coordination.

Following another two-minute rest period, we proceed to four rounds of trap bar deadlifts for six reps. We incorporate peripheral balance exercises for 15 seconds and perform two lateral hops to rotational bounds (three reps each way). This segment focuses on athletic development outside the water while targeting lower body strength and ankle stiffness.

After a final two-minute rest period, we conclude with three rounds of kneeling adductor to T-spine rotation (six reps per side), 90-90 leg sweeps (six reps per side), and bench lat inhibition for 15 seconds. These exercises emphasize thoracic spine mobility, hip mobility, lat and groin stretching, as well as shoulder resilience.

This comprehensive workout routine addresses the key areas of strength, mobility, and injury prevention specific to elite swimmers like Kai Winkler.

What exercises are Kaii Winkler’s favorite?

Kai Winkler reveals his favorite exercises for strength

What are Kai Winkler's favorite exercises? I like chin-ups and I like straight leg sit-ups, but I'm into chin-ups. Yeah, hit it! Easy, easy, easy. Light work.

Kyle Winkler's favorite exercises are chin ups and light workouts.

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Kai Winkler's favorite exercises are chin-ups and straight leg sit-ups. But chin-ups are the ones he really enjoys. He finds them to be easy and light work.

What is an example of a Strength/Mobility/Prehab SwimStrong Dryland workout for elite swimmers?

Build Strength and Mobility with SwimStrong Dryland Workout.

Smooth jazz, ambient music, classical music, and instrumental music are all great choices for creating a calming atmosphere for liquids. Other options include acoustic guitar, light rock, gentle folk, spa music, and background music for studying.

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How do you help your athletes set goals and stay motivated to achieve them?

Unleash Athletes' Potential: Setting Scary Goals without Judgment

How do you help your athletes set goals and stay motivated to achieve them? Setting goals can be kind of tricky. It's really important that whatever goals you write down, you help the athletes recognize that, hey, if I succeed or fail at any or all of these, that doesn't define my success or failure. What defines my success or failure is whether or not I'm willing to actually work for them, right? If I trust the process and do the things required to try and get to my goals, that is success. The actual outcome is irrelevant. Goals are meant to be motivational tools, not a measure of your success or failure. So when we set goals, we ask our athletes to set dream goals, goals that are scary. If they're not scary, then they're not very good goals. You need bigger goals if they don't scare you. But at the same time, you can't feel horrible about yourself if you don't achieve the goals you write down. The whole point is to set goals that scare you while not measuring your success or failure based on whether you achieve them or not, but how hard you work.

When helping athletes set goals, it's important to help them recognize that their success or failure is not measured by whether they achieve the goal but by how hard they worked for it. Goals should be dream goals that scare them, but at the same time, they shouldn't feel horrible about themselves if they don't achieve them.

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To help athletes set goals and stay motivated to achieve them, it's important to approach goal-setting in a specific way. I encourage athletes to understand that the success or failure of their goals does not define their overall success or failure. What truly matters is their willingness to put in the work and trust the process required to reach those goals. The actual outcome becomes irrelevant in this context. Goals should serve as motivation rather than a measurement of success or failure. I advise athletes to set dream goals that are challenging and even intimidating. If the goals don't scare you, they may not be ambitious enough. However, it's crucial not to feel down on oneself if these goals aren't fully achieved. The purpose is to set goals that push boundaries while focusing on the effort put into pursuing them, rather than fixating on achievement alone.

How does leadership and character development play a role in swimming?

Leadership and character development: The key to swimming success

How does leadership and character development play a role in swimming? It's massive. Leadership and character development is everything. Who you are is so important. If you don't have strong character, you're going to be the person who cuts corners, who doesn't hold people accountable, who gives 80% instead of 100%, who doesn't care about anybody except for yourself, as opposed to being an actual leader, someone who sets the standard, someone who picks other people up and holds each other accountable and doesn't let people get away with things and cutting corners. Not only are you going to make those around you better, but you're going to make yourself better because you have to walk the walk, right? You can't hold people to a certain standard and not be there or even hire yourself. And it's really the difference between swim teams who are successful and fun to be a part of versus swim teams that it's like pulling teeth, trying to get people to work hard, and it's always just the coach trying to push them. You as an athlete should own those things and you'll be so much more successful in swimming.

Swimming involves massive leadership and character development, which is necessary for successful and enjoyable teams. Leaders must set the standard, hold others accountable and not let anyone get away with cutting corners. Being a leader means you must also walk the talk and strive to be the best version of yourself.

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Leadership and character development are crucial in swimming. They play a massive role in shaping the sport. Your character defines who you are as an individual, and it greatly impacts your performance in the pool. Strong character means not cutting corners, being accountable, giving 100%, and caring about others. Being a leader means setting standards, uplifting teammates, holding each other accountable, and not tolerating shortcuts or laziness. When you exhibit leadership qualities, you not only improve those around you but also yourself because you must lead by example. The presence of strong leadership and character is what distinguishes successful and enjoyable swim teams from those that struggle to motivate their members. As an athlete, embodying these qualities will lead to greater success in swimming.

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Eric Hudson