Dry Land Skills

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Dry Land Skills

Post by cottmiler on Sun Dec 11, 2016 9:08 am

This is from Swim Smooth,s nightcrawler who had a lesson from an Olympic champion Serkan Atasay in Nov 2016.

"He says that we cant swim well (more than we are doing now) without doing 100 squats, 100 chinups, 100 pushups, 10 minutes non stop jump rope. Recommends us to build dry land skills(which I hate) and get a good shape before the swim sessions."

I suspect that the squats help with push off from the pool wall and the jump rope helps with aerobic fitness.

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Re: Dry Land Skills

Post by Tom65 on Sun Dec 11, 2016 9:13 am

cottmiler wrote:This is from Swim Smooth,s nightcrawler who had a lesson from an Olympic champion Serkan Atasay in Nov 2016.

"He says that we cant swim well (more than we are doing now) without doing 100 squats, 100 chinups, 100 pushups, 10 minutes non stop jump rope. Recommends us to build dry land skills(which I hate) and get a good shape before the swim sessions."

I suspect that the squats help with push off from the pool wall and the jump rope helps with aerobic fitness.

Videos or it hasn't happened. Very Happy
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Re: Dry Land Skills

Post by Mike A on Sun Dec 11, 2016 8:58 pm

I think this is the difference between a full-time athlete and the rest of us. We all know top elite swimmers spend hours in the gym, as well as four or five hours a day at the pool. The rest of us have to prioritise carefully around family, work etc. For me that means no more than some basic planks to keep the core in some sort of shape - otherwise I'd never get to the pool!
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Re: Dry Land Skills

Post by SA on Tue Dec 20, 2016 10:27 pm

latest dryland focussed on stretching out/strenghtening the upperbody and rotating the shoulders more on top of hip rotation.

balancing on a fitnessbal on the stomage while twisting the body to a helix with left and right hand pitch.
On arm in catch, other raised in recovery.

Superman on floor. hips keep in contact with the floor, shoulders are rotated as much as possible.

Row trainer attatched on the ceiling. Band from trainer attached  near elbow.  Standing up, pull band down with as much as possible body twist and core/shoulder contraction.

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Re: Dry Land Skills

Post by nightcrawler on Thu Dec 22, 2016 9:46 am

Pro swimmers know and their coaches claim that:
1) If you cant do something on land, you cant do it in the water.
2) If you dont have adequate joint flexibility and mobility you cant swim well.
It is so simple!

Dry land doesnt mean to lift weights with raw power. Dry land exercises primarily should aim to improve stability, mobility and flexibility.

Find below some useful videos:
https://www.youtube.com/watch?v=GrJtIFhxYKY
https://www.youtube.com/watch?v=veSzRXoSRTE
https://www.youtube.com/watch?v=Yf7uelVHdig
https://www.youtube.com/watch?v=iVz8KfuG0c4
https://www.youtube.com/watch?v=HkVDym9r4as
https://www.youtube.com/watch?v=n5BuC-bZ9WQ
https://www.youtube.com/watch?v=JVsA7imlm4Y
https://www.youtube.com/watch?v=aHDmHugudSw
https://www.youtube.com/watch?v=TxYMssxpPGA
https://www.youtube.com/watch?v=v71Fu0MR4rA

In order to swim faster all we know that we should:
- extend forward
- push stronger from the wall
- pull and recover with high elbow
- have proper lordosis posture
- have proper head position
- better core stability
But think that if we cant do them on land properly, how can we do them in a different environment like water we are already not living in?

My swim mate, with whom we took lesson from Serkan, has just swam 1:01 100m free and 4:46 400m free last week in masters' race last week, a year ago he was swimming 1:10 and 5:40 (He has been working with Serkan for a year). They must be doing something true, right?  Smile

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Re: Dry Land Skills

Post by cottmiler on Tue Dec 27, 2016 6:42 pm

This is the sort of thing the weaklings among us need to do.

https://youtu.be/ixUWaO1bGZE

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Re: Dry Land Skills

Post by swimcoachingblogger on Fri Dec 30, 2016 10:33 pm

Don't try to do 100 chin ups or that other list, you will just make some very sore joints that will take a long time to heal.  Any dryland must be progressive.  If you can do these skills you will be fine:



on the list of videos above from nightcrawler you will note that in the first video exercises shown are the same exercises that the coach Marc Evans says don't do. so the internet can be a place where you must take everything with a grain of salt. I come from the age of swimming when you couldn't be too flexible. Now we know you can be! So be careful.

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Re: Dry Land Skills

Post by cottmiler on Sat Dec 31, 2016 7:25 am

What a beautiful video!

Focussed on swimming and exactly what we have been looking for with plenty of tough routines to work on.

Thank you!


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Re: Dry Land Skills

Post by nightcrawler on Sat Dec 31, 2016 9:53 am

Nice summary of dry land skills.
Thanks a lot.

I m doing many of these exercises while watching tv at home in the evenings. Benefit from these, feeling more comfortable and strong n the water but havent reflected to my pace, might have contributed minor milimeters to my DPS that i could not realize.

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Re: Dry Land Skills

Post by nightcrawler on Mon Jan 02, 2017 8:47 am

In my opinion, power is superior than the technique in swimming, because everyone who swims 4-5 days a week can learn sooner or later a reasonable/pretty good technique/appropritate stroke mechanics. The difference between us and olympian is the power(DPS and sustainable DPS).

Actually I have to say that I dont like to do tons of different exercises, neither have time nor enthusiasm and also place/equipment/facility for lots of exercises. My secret weapon is manmakers, at the moment I am doing this exercise with a pair of 4kg dumbells, 1x100, it takes even such a weak(small hands, thin fingers and forearms) man like me 10-12 minutes to complete, most of people (even my wife) can manage it better and faster than I do.

https://www.youtube.com/watch?v=E1K9tLHCOcQ
https://www.youtube.com/watch?v=tWkhVDCVh7I

Start with 5x5 or 5x10 then increase each with recpectively such as 5x15, 5x20, 4x25, 3x30, 2x50, 1x100.

Through this exercise you may work big muscle groups and core stabilizers(illio psoas, hamstrings, gluteus maximus-medius, latismus dorsi, rectus femoris, gastrocnemius, quadriceps, sartorious, erector spinae, teres major/minor, infraspinatus, pectoralis major, rectus abdominis, tendinous inscriptions, etc...) react shoulders and deltoids, also develop scapula stabilizers, build strong core and gluteus muscles, strong legs and arms with just 1 combo exercise!!!

After doing the manmakers I recommend 3-5 minute stretching exercises to lenghten the muscles, actually it is not so much necessary to do because muscles already are being strectched while swimming but will be perfect if they are done.

Here may find lots of strecthing moves, dont get confused, no need to do all at once, may choose randomly 5-10 of them each day, that's it.

With a partner or while watching tv these exercises becomes more joyful. https://www.stretching.name/img-en/all-stretching-name.png

Think that dont deserve swimming before cant doing 100 manmakers, still continue staying like a lotus on the water if cannot do manmakers Very Happy

Belive me in 15 days you will start to get fantastic results by only 1 exercise just 15-20 minute a day.  Happy manmakers and strecthings, inform me when you start Smile

Wish you be the best of the best!
NC

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Re: Dry Land Skills

Post by SA on Sat Jan 07, 2017 11:52 pm

if your wife can do 100 manmakers in 10 minutes she must be pretty fit. Shocked
I tried them and was already wiped out after 40 without weights.... Crying or Very sad
Pushups have become weak after only doing pulling type exercices and only swimming.
Shoulder pinches also doing pushups, so probably there is something unbalanced in the shoulder.

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Re: Dry Land Skills

Post by nightcrawler on Sun Jan 08, 2017 7:06 am

We started this exercise 2 months ago when i intended to prepare for the 5k race will be in 25th of February. She couldnt do 5 in the beginning, now can do 20, i could hardly do 10, now i can do upto 150, after 70 sweet is starting to drip from my head Smile

as a starting point 40 is really good, but at the same time you have to swim at least 4 times a weak, in 2 weeks you will be feeling more powerful comfortable in the water, and strokes per lap decreases.

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Re: Dry Land Skills

Post by Mike A on Tue Jul 25, 2017 11:22 pm

I don't know about the rest of you, but I incorporate all these dryland exercises into my pre-breakfast workout every day. Wink

http://www.bbc.co.uk/sport/swimming/40676117
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Re: Dry Land Skills

Post by cottmiler on Wed Jul 26, 2017 7:45 am

Some of you will be familiar with the response:

"You are pulling my Plonker"!

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Re: Dry Land Skills

Post by nightcrawler on Wed Jul 26, 2017 9:23 am

Mike A wrote:I don't know about the rest of you, but I incorporate all these dryland exercises into my pre-breakfast workout every day.  Wink

http://www.bbc.co.uk/sport/swimming/40676117

I abandoned dry land exercises from now on until the race. But I also prefer doing the dry lands b4 the breakfast.

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Re: Dry Land Skills

Post by Mike A on Wed Jul 26, 2017 11:16 am

cottmiler wrote:"You are pulling my Plonker"!
Haha, quite! It wears me out just watching Mr Peaty!

He must be doing something right though - broke the 50m record in his heat, broke it again in the semi-final (going sub-26s); holds all 10 of the best times for 100m breaststroke. The boy is a beast! His long term goal is to go sub-57s for 100m.
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Re: Dry Land Skills

Post by nightcrawler on Wed Jul 26, 2017 4:43 pm

He is saying that noone can work more than him on earth, training 8 hours a day with his appropriate DNA.

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