About aTHLETE PRECISION (dryland training)
About AP Dryland
Multiple Aspects of the Program:
- Strength Training: Tailored strength-building exercises that focus on muscles used in swimming, enhancing stroke power and efficiency.
- Power Development: Plyometric and explosive movement training to increase off-the-block starts and turn explosiveness.
- Endurance Enhancement: Cardiovascular workouts aimed at improving overall stamina and aerobic capacity, enabling swimmers to maintain high performance over longer distances.
- Flexibility and Mobility Work: Incorporating dynamic stretching, yoga, and mobility exercises to increase range of motion, reducing the risk of injuries and improving stroke technique.
- Core Stability: Core-focused workouts to build the foundation for powerful strokes and efficient body alignment in the water.
- Injury Prevention: Exercises designed to strengthen injury-prone areas, promoting durability and longevity in the sport.
- Mental Conditioning: Strategies to enhance focus, resilience, and competitive mindset, ensuring swimmers are prepared mentally as well as physically.
- Nutrition and Recovery: Guidance on optimal nutrition for performance and recovery, alongside recovery strategies to ensure sustainable training progress.
Benefits of the Program:
- Improved Performance: Directly translates dryland gains into faster swim times and more efficient strokes.
- Enhanced Strength and Endurance: Builds the muscular strength and cardiovascular endurance necessary for competitive swimming.
- Injury Risk Reduction: Lowers the likelihood of common swimming injuries through targeted strength and flexibility training.
- Versatility: Offers varied workouts that can be adapted to individual needs and goals, keeping training engaging and effective.
- Accessibility: Designed to be accessible with minimal equipment, allowing swimmers to train effectively at home or in a gym.
- Comprehensive Support: Provides swimmers with not just physical training guidance, but also nutritional advice and mental conditioning techniques.
- Community: Being part of "AP Dryland" Training means joining a community of like-minded athletes, fostering a supportive and motivating environment.
Top 100 List of Exercises
This list of of comprehensive exercises in "AP Dryland" Training embodies a holistic approach to swim training, ensuring athletes are not just prepared for the physical demands of competitive swimming, but are also equipped with the mental toughness and support needed for peak performance.
Check out WUTS (attached and below)
AP Strength and Conditioning Certification (AP-SCC)
Course Description:
Welcome to the AP Strength and Conditioning Certification (AP-SCC), a cutting-edge program designed for those passionate about enhancing swimming performance through strength and conditioning. This comprehensive certification course is tailored to equip swim coaches, fitness trainers, physical educators, and swimmers with the knowledge and skills necessary to implement effective dryland training strategies.
What You Will Learn:
- Aquatic Physiology and Biomechanics: Gain an in-depth understanding of how the aquatic environment affects human physiology and apply this knowledge to optimize training and performance.
- Designing Dryland Training Programs: Learn to create tailored dryland training plans that cater to the needs of swimmers across different age groups and skill levels, focusing on improving strength, power, and endurance.
- Injury Prevention and Recovery Techniques: Delve into the common injuries in swimming and discover strategies for prevention and recovery, ensuring athlete longevity and health.
- Nutrition and Hydration for Swimmers: Understand the principles of sports nutrition and hydration as they specifically apply to swimmers, enhancing performance and recovery.
- Practical Application: Through real-world case studies and practical exercises, apply your learning to develop comprehensive training programs and strategies.
Course Format:
This online certification course offers a mix of engaging video lectures, interactive quizzes, practical assignments, and case studies, all accessible through our user-friendly digital platform. With expert instructors and a community forum for peer discussion, the AP-SCC provides a rich learning experience that combines theoretical knowledge with practical application.
Who This Course Is For:
- Swim Coaches looking to enhance their training programs.
- Fitness Trainers aiming to specialize in swim-specific training.
- Teachers seeking to incorporate effective swim training in their curriculum.
- Swimmers interested in self-coaching or improving their own performance.
- Sports Science Students or enthusiasts seeking practical applications in aquatic sports training.
Certification:
Upon successful completion of the course and passing the final assessment, participants will be awarded the AP Strength and Conditioning Certification, signifying their expertise in this specialized field.
Join us on this journey to transform your approach to swimming training, and empower your athletes to achieve their highest potential. Enroll in the AP-SCC today!
Age Group (Dryland Training)
(Ages 14 & Under)
Objective: Focus on foundational strength, coordination, and basic conditioning while ensuring safety and age-appropriate exercises.
Key Components:
- Strength: Emphasis on bodyweight exercises (e.g., squats, lunges, push-ups) and light resistance training with bands.
- Flexibility: Incorporate dynamic stretching and yoga-like movements to improve range of motion.
- Coordination and Balance: Drills and exercises that enhance body awareness and coordination (e.g., balance exercises, agility ladder drills).
- Endurance: Low-impact cardio activities such as cycling or swimming.
- Frequency: 2-3 sessions per week, 30-45 minutes per session.
Senior-15&O (Dryland Training)
(Ages 15 & Older)
Objective: Advanced training focused on building strength, power, and endurance specific to swimming performance.
Key Components:
- Strength and Power: Weight training with a focus on major muscle groups used in swimming, and plyometric exercises.
- Core Conditioning: Advanced core exercises for improving stability and power transfer.
- Speed and Agility: Drills to enhance explosive power and reaction time.
- Endurance: Cardiovascular training, including HIIT for anaerobic conditioning.
- Flexibility: Advanced stretching techniques, including static and PNF stretching.
- Frequency: 3-4 sessions per week, 45-60 minutes per session.