Land training For Swimming
by Adam Gibson
Sometimes its not always convenient to get to the pool. Maybe you work away a lot, maybe your pool isn't that close to home. There are plenty of exercises you can do in your home or hotel room that can help aid your swim strength, fitness and technique.
Below I am going to list some of the best exercises you can use to compliment your swimming training.
To keep things simple we'll split them into 3 categories:
Suspension Exercises
These can be performed anywhere you can attach a suspension trainer. I personally use a RIP:60 trainer, but other brands (TRX) are available. Aim to stick to the main brands when purchasing these, cheap alternatives are available but come with added risks. When you are suspended face down inches above the floor you'll be glad you brought the decent one.
Swim Cord Exercises
These are elastic cords, sometimes with handles, that we can use to simulate swimming movements on land. 'Finis Dry Land Cords' are a good option. Again we also need a point to attach these to.
Floor Based Exercises
These require no equipment and can be performed almost anywhere - so no excuses!
How Much should I be doing?
Ideally try to make your land training session 25-45 minutes long. All your reps should be in the region of 15-30. If you can only manage less than 15 you are working with too high resistance, remember we are trying to build muscular endurance not become body builders. Ideally we would perform 3 x 15-30 reps of each exercise. Aim to either use the suspension OR swim cords, then add the floor based exercises after.
Below I am going to list some of the best exercises you can use to compliment your swimming training.
To keep things simple we'll split them into 3 categories:
Suspension Exercises
These can be performed anywhere you can attach a suspension trainer. I personally use a RIP:60 trainer, but other brands (TRX) are available. Aim to stick to the main brands when purchasing these, cheap alternatives are available but come with added risks. When you are suspended face down inches above the floor you'll be glad you brought the decent one.
Swim Cord Exercises
These are elastic cords, sometimes with handles, that we can use to simulate swimming movements on land. 'Finis Dry Land Cords' are a good option. Again we also need a point to attach these to.
Floor Based Exercises
These require no equipment and can be performed almost anywhere - so no excuses!
How Much should I be doing?
Ideally try to make your land training session 25-45 minutes long. All your reps should be in the region of 15-30. If you can only manage less than 15 you are working with too high resistance, remember we are trying to build muscular endurance not become body builders. Ideally we would perform 3 x 15-30 reps of each exercise. Aim to either use the suspension OR swim cords, then add the floor based exercises after.
Suspension exercises
Chest Fly
Start in press up position, keeping your arms straight slower your body forwards and arms out into a cross position, then come back to press up position.
Works:
Pectorals
Anterior Deltoids
Core
Start in press up position, keeping your arms straight slower your body forwards and arms out into a cross position, then come back to press up position.
Works:
Pectorals
Anterior Deltoids
Core
Reverse Fly
Start learning back with arms straight, keeping arms straight pull yourself up into a cross position, then lower yourself back down.
Works:
Rhomboids
Posterior Deltoids
Core
Start learning back with arms straight, keeping arms straight pull yourself up into a cross position, then lower yourself back down.
Works:
Rhomboids
Posterior Deltoids
Core
Tricep Extension
Start leaning forwards with arms straight, lower yourself forwards by bending at the elbow, extend the elbow to return to starting position.
Works:
Triceps
Core
Start leaning forwards with arms straight, lower yourself forwards by bending at the elbow, extend the elbow to return to starting position.
Works:
Triceps
Core
Lat Pull Down
Start learning back with arms straight, bring your hands towards your lower rib area by engaging the lats and biceps. Return to slowly to starting position.
Works:
Lats
Biceps
Core
Start learning back with arms straight, bring your hands towards your lower rib area by engaging the lats and biceps. Return to slowly to starting position.
Works:
Lats
Biceps
Core
Push Up
Start in press up position, lower yourself down just like a normal press up, then come back to press up position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Start in press up position, lower yourself down just like a normal press up, then come back to press up position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Push Up into Crunch
Start in press up position, lower yourself down just like a normal press up, then come back to press up position. Then bring your knees up to your chest, then return to press up position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Start in press up position, lower yourself down just like a normal press up, then come back to press up position. Then bring your knees up to your chest, then return to press up position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Swim Cord Exercises
Illustration by Oliver Baker.
Freestyle Pull
This exercise simulates regular Freestyle pull. Aim to get a resistance you can JUST manage 30 reps. Ensure you push right through to your hip. Arms can either be alternated or performed simultaneously.
This exercise simulates regular Freestyle pull. Aim to get a resistance you can JUST manage 30 reps. Ensure you push right through to your hip. Arms can either be alternated or performed simultaneously.
Illustration by Oliver Baker.
Chest Fly
This exercise is similar to a 'chest fly' in the gym or using suspension cables. Again, try to get a resistance you can JUST manage 30 reps, and aim for a full range of movement.
This exercise is similar to a 'chest fly' in the gym or using suspension cables. Again, try to get a resistance you can JUST manage 30 reps, and aim for a full range of movement.
Illustration by Oliver Baker.
Shoulder Pull Backs
Excellent for working out back and shoulders. Ensure you pull right the way back. Perform reps on each arm separately for the exercise.
Excellent for working out back and shoulders. Ensure you pull right the way back. Perform reps on each arm separately for the exercise.
Illustration by Oliver Baker.
Standing Rows
Excellent for working out back, biceps and shoulders. Ensure you pull right the way back. Arms should be performed simultaneously in this exercise.
Excellent for working out back, biceps and shoulders. Ensure you pull right the way back. Arms should be performed simultaneously in this exercise.
Floor Based Exercises
Plank
The plank is a strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in this position with the body's weight supported by forearms, elbows, and toes. Aim for to complete 3 lots of 60 seconds. (Longer if you can!)
Works:
All core!
The plank is a strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in this position with the body's weight supported by forearms, elbows, and toes. Aim for to complete 3 lots of 60 seconds. (Longer if you can!)
Works:
All core!
Push Ups
Start with hands shoulder width apart, lower yourself down just like a normal press up, then come back to to our starting position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Start with hands shoulder width apart, lower yourself down just like a normal press up, then come back to to our starting position.
Works:
Triceps
Pectorals
Anterior Deltoids
Core
Tricep Dips
With hands resting on a bench or step, heels on the floor with legs stretched out in front of you, lower body to floor keeping good form, then press body upwards to full extension of arms and repeat.
(toilet optional...maybe just use a chair or bed?!)
Works:
Triceps
Pectorals
With hands resting on a bench or step, heels on the floor with legs stretched out in front of you, lower body to floor keeping good form, then press body upwards to full extension of arms and repeat.
(toilet optional...maybe just use a chair or bed?!)
Works:
Triceps
Pectorals
