Dryland Workout Recommendations for Improving Speed

Hi peeps…

I’m currently working on improving my speed, but I’m not at a competitive level yet. I’m a bit slow at the moment :sweat_smile: and am looking for some effective dryland workouts to enhance my speed and performance. What specific exercises and movements would be beneficial for increasing speed? I’m interested in both strength and conditioning workouts. :wink:

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Consider Plyometric Exercises that increase explosive force and speed, such as jump squats, box jumps, and burpees, are beneficial for swimming starts and turns.

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Here are some dryland workout tips from SWIMDIALOGUE to boost your speed:

  • Resistance Bands: Perfect for building strength and versatile enough for almost any location. Try band pulls, tricep extensions, and shoulder rotations for great results.
  • Plyometrics: Exercises such as box jumps, squat jumps, and burpees can enhance explosive power and speed.
  • Core Workouts: A strong core is crucial for speed. Planks, Russian twists, and leg raises are effective for core strength.
  • Strength Training: Focus on compound movements like squats, deadlifts, and bench presses to develop overall strength.
  • Flexibility and Mobility: Add stretching and mobility exercises to improve your range of motion and reduce injury risk.
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A strong core workout is essential. Aim for about 300 crunches, varying the style every 20 or so reps. Enhancing your core strength benefits all strokes, especially the butterfly. Planking is also effective. Running stairs helps build your calves and thighs. Incorporate upright rows, lat pull-downs, tricep extensions, and bench presses to strengthen your shoulders, triceps, back, and chest. While you might see a lot of bicep work at the gym, it’s not as useful for swimming beyond aesthetic purposes. Stick to 3 sets of 10 reps with moderate to light weights. Don’t worry about feeling self-conscious or being judged at the gym; focus on your own workout and ensure you’re performing exercises safely and correctly.

Plyometrics, huh? I’ll definitely give those exercises a try