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New Dimensions in Dryland Training

ASCA World Clinic 2013Charlie Hoolihan – CSCS, CES, PES

CAVEAT AUDIENS!!The author of this presentation is a sprinter.BUT he has done the Hawaii Ironman, several

half Ironmans and marathons.The author of this presentation is a short

attention span coach, athlete and researcher.BUT it makes him want to do something other

than watch or participate in hours of mind numbing workouts. Have used dryland training with swimmer since 1979.

The author is an English major. BUT swim coach since 1974, CSCS 2002. Health and

Fitness researcher/author who has trained junior national and national swimmers, age group triathletes, runners and masters swimmers.

A humble offering“When the human body is concerned, we are

dealing with a system that is so complex with som many interrelated variables, we can do nothing but be humble about our beliefs and recommendations.”

Chris Beardsley

Why drylands for swimmers?

Why? Because….The repetitive motion of swimming creates muscle

imbalances increasing the chances of injury.Active releases, flexibility exercises, corrective exercises and

resistance training can restore muscle balance.Aerobic training decreases strength and anaerobic powerResistance training strengthens tendons as well as muscles.Resistance training to failure can improve aerobic capacity.Resistance training creates stronger joint force couplesResistance training shows a significant improvement in

movement economy compared to subjects who perform normal aerobic programming.

What’s the difference in adding in high intensity training (strength)?Runners divided into HIT and HVT groups

had the same relative improvement in their 10K times

Swimmers divided similarly had the same relative improvements in events between 100 and 400 meters.

Research consistently shows similar if not superior gains in aerobic capacity with high intensity training(Laursen et al 2010)

But Wait there’s more…..! Improved exercise performance as measured

by time-to-exhaustion tests or time trialsIncreased maximal oxygen uptakeIncreases compliance in peripheral arteriesIncreases the value of your 401KOrder now and it will improve your dancing

skills!

Costill ‘‘It is difficult to understand how training at speeds (or force production) that are markedly slower (or weaker) than competitive pace for 3–4 h/day will prepare (an athlete) for the supramaximal efforts of competition.’’ Costill (1991)

Early Expert Questions- Astrand“It is an important but unsolved question whichtype of training is most effective: to maintain alevel representing 90 % of the maximal oxygenuptake for 40 min, or to tax 100 % of the oxygenuptake capacity for about 16 min.”Textbook of Work Physiology, Åstrand and Rodahl (1986)

Resistance training to failure = Acute CV Improvements (Steele, 2012)

Improved lactate metabolismIncreased AMPKImproved aerobic glycolisisIncreased motor recruitment

Chronic responses – Steele 2012•Improved VO2 max*•Upregulation of mitochondrial enzymes•Increased mitochondrial proliferation•Increased capillarizaton and other vascular improvements.•Conversion towards type IIa phenotypes

Two stimuli for the same switch?RepeatedHigh IntensityContractions??

Resistance training to muscle failure(Mikkola et al. 2006)

20% of endurance volume replaced by strength and power training with no loss of aerobic capacity. Lactate to velocity improved slightly in experimental group

Genetics:Some people are Kenyans some are Jamaicans

• More than 50% of the people in the US have a higher % of fast twitch fibers.

• In a cardiovascular training study improvements in VO2 max ranged from 0-1000%

• In a strength training study hypertrophy improvements ranged from 0-54%

Joint Integrity and techniqueMost individuals have joint

dysfunctions.Continuous exercise to physical

and mental fatigue attacks areas of dysfunction.

Strength sessions can improve the integrity of joints and create more stability.

Training at higher but controlled tempos with mindful technical proficiency increases joint stabilization.

Bring all the muscles to the party!

EnjoymentContinuous swimming and black line fever is

not pleasant for some (most?).Something different to look forward during a

week.Different goal setting that is .

TimeReplacing some of the hours of long submaximal

distance training will provide more time forFriends and familyOther responsibilitiesRecovery and rejuvenation

strategiesSleepImprovement of technique.Complement any

pool time limitations.

What about sport specificity?

Sports specificity is the sport “No exercise in the weight room is sport

specific. Training in the weight room enhances physical qualities associated with athleticism which is different from skill. The repetition of the sport’s skill is what allows the strength aspect to transfer.”

Rob Panariello“There are reams of research showing

improved performance and transference into sporting actions.”

Bret Contreras

Is this sports specific?Lochte lifting big ass tire!

Lochte lifting big ass chain!

Lochte in hi-tech swim cap, suit and fins doing a high intensity workout w medball and rope by pool!

Lochte after a ……well you know.

Swimming seems ideally suited to dryland style HIT workoutsEvent times range from 18 seconds to 20

minutes.There are few ways you can improve force

production equally in the pool.Aerobic training weakens anaerobic muscle

fibers and more than half of swim events are at least 50 % anaerobic.

There is a good chance that some swimmer s can be “tricked” into working harder on drylands than in pool.

Specific gravity considerations.

Now that we’re all in agreement!

How do muscles respond differently in swimmingIn land based activities, muscles react to

ground force reaction of the foot.Swimmers have an entirely different force

reactionTop to bottom reaction.

Hand is the driver of force and chain reaction. Force is initiated by a liquid and not a solid Force on opposite end is also anchored by liquid,

not solidThorax and its appendages – scapula,

shoulders, ribs etc and their attendant muscles, ligaments and attachments take on a role similar to pelvis and trunk muscles

There are many considerations in dryland design for swimmers.Swimming primarily involves internal rotation of

the shoulder complex.Swimming requires a lengthened or extended torso.Popular dryland or gym exercises are primarily

designed for shortened or flexed torso and internal rotation.

Our sitting society promotes shoulder IR and anterior tilt of the pelvis and swimming requires a neutral pelvis.

Swimming is a multiplanar movement (like all athletic and active movements)

Exercise either lengthens (extends) or shortens (flexes) muscles

Lengthening or shortening?

Lengthening or shortening

Lengthening or shortening

Start w stabilized and strong core muscles“Structures that make up the Lumbo-pelvic-hip

complex.” National Academy of Sports Medicine.“The body minus the arms and legs” Wikipedia“Balanced development of deep and superficial muscles that

stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates

“The core is…abdominals…,glutes and lower back muscles, called the erector spinae, psoas muscle of the hips and the multifidus of the spine.Muscles (that) stabilize the trunk, including the spine and pelvis, and core strength training targets these muscles.” Livestrong

“My washboard road to paradise” – Guy in bar with shirt off.

Ineffective lengthening/unstable core.

Lack of symmetrical lateral strength

A swimmers core helps manage center of gravity and allow a smooth chain reaction from top to bottom.

But a swimmers COG is vastly different from land COGLungs provide flotation and fulcrum.Individual torso length, femur length and

muscle density affect flotation and center of gravity.

Movements of swimming change the COG more dramatically.

Opposing Chain ReactionsGround based

from bottom upSame side foot to

hip.Opposite shoulder

via latissimus and fascia.

Single opposing motions between upper and lower limbs

•Fluid based from top down.•Same side hand to shoulder•Same side hip via latissimus, obliques and fascia.•Single motion upper limb between multiple lower limb motion

Full muscle system workouts

Strengthen the shoulders by building a good foundation from the hips. The hips need to gain good mobility and posterior strength in order for the lumbar spine to be stable, thoracic spine mobile.

Cue relationship between the hips, core, and shoulder

Once the athlete has established this relationship with the core and the hips, we can begin pressing exercises

SPORTCore Principles: SwimmingLengthenRotation and stability against rotation.Dynamic isometrics in the traditional core.Hand driver for whole body.Hip driver (gluteals) for lower body.Choose unique exercises that create stability

between hand and foot.Anchor hands/elbows/armsAnchor feet or kneesCreate stability in trunk

Combine with traditional strength exercises

Swimming drylands should targetSport specificity sidebarHand to hip stabilization via lats

Single and double arm work.Posterior chain – scaps to glutes.Lateral stability and strength.Exercises that lengthen, strengthen and

stabilize.Exercises that establish stable and

symmetrical rotation.

Sports Specificity Swimmers can train strength traditionally but

need special awareness to posture.Cuing is critical.

Coach must be able to relate exercises to the needs of swimmers.

Anterior Tilt: Barge and Ballast

Look at the swimmers dryland posture and ask your self is this what you want to see in the water. Planks and pushups are great exercises when done well. Enhance weakness when done poorly.

Factors influencing pelvic and thoracic misalignmentTight anterior (front) muscles; some weak posterior (back) muscles

Sway back more pronounced when fully extened – ab strength test

Even subtle differences in hip orientation.Sciatic nerve is entrapped in both excessive anterior and posterior tilts.(Rothbart)

Kyphosis at upper spine leads to anterior tilt.

Chest and hips are connected via core musculature and fascia.Tight abdominals and hip flexors pull them closer.

But its not just about flotation

Another anterior tightness factor - The only skeletal point of attachment for the arms is at the sternum

Weak back muscles and tight chest/abdominal muscles pull shoulders forwardand internally rotate shoulders.

Why do exercises that promotes flexion at spine and tightness of the spinal flexion muscles.

Good postural development is critical

What are your swimmers doing the other 22 hours of the day

We are a flexed society

Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. 

An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity.  

Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus

 

Proper Thoracic extension goes beyond arthrokinetic issues and into cardiovascular efficiency

Flexion exercises, diaphragm/breathing/immunity linkage

R/L Psoas and Quadratus Lomboram

How the legs affect the diaphragm

With this in mindReleasing overactive muscles.Stretching shortened musclesStrengthening weak muscles

Become a priority.

My 70s to 90s workouts

How back and chest muscles affects shoulder in swimming

Considerations in workout designProbably a 2:1 ratio of external to interval shoulder

rotation. Rowing and pulling to pressing.Ample supply of shoulder stabilizers. Determine goal of workout – stabilization or

strength and put the muscle group emphasized in beginning of circuits.

Multi-planar circuits that alternate muscle groups.All exercises done w braced core , extended or

neutral thoracic spine and neutral pelvis.Neutral foot position?

Lateral and Anterior CoreDeep and superficial muscles

Thorax and Posterior core

Posterior and Anterior Linked systems Superficial large muscle groups (Anatomy Trains)

Rotation and deep support. These groups, especially deep muscle groups, are most often under-trained and under-stretched. (Anatomy Trains)

Frontal and Transverse Plane Systems (Anatomy Trains)

Color of Text

Swimmers stabilization workAssess Primary stability throughout the body.

Thoracic spine area (shoulders and scapula) Wall Assessment

Kyphosis of upper spine, internal rotation of shoulders.

Scapular distance.Pelvis

Neutral pelvis – wall assessment

Symmetrical lateral strength/mobility – wall bumps

Symmetrical rotation strength/mobility – wall rotations

DemosLengthening vs shortening – (extension vs.

flexion)Which most appropriately reflects what happens in

swimming.Hollowing and bracing – lengthening the pelvis.

Anchoring the trunk – watch abdominals in drylands – does the stomach poke out?

Do fat man to skinny man swim in practice.Wall exercises

Draw-in/brace against the wall. Straighten lines and walk. Double arm wall lean. Single arm lean. Rotation stretch

Pre-Test1. Touchdown

Raise arms overhead

2. Hand on opposite shoulder

Lift elbow to forehead

3. Over & underTry to bring hands as close

together as possible

4. Hand behind low backLift back of hand away

from lower backPotential issues if you

have PainLimited ROMAsymmetry

Trigger point therapy and corrective exercise as needed

Pectoral and lat releases (Soleway,Lang)

Foam roll – upper back, piriformis, IT band

Thoracic activation linked to lower body

Plus wall clocks and leans(Egoscue/Carey)

Doorway and countertop stretches

(Egoscue/Carey)

Wall Clocks – (Egoscue/Carey)

Posterior muscles

Anterior muscles

Rotator Cuff OverviewHumeral head kept in

place by: Joint capsule & labrum

Thick bands of cartilage that form an elongated cone where humeral head fits

Four joints in the shoulder

Rotator cuff muscles are: Dynamic stabilizers &

movers of shoulder joint Adjust position of humeral

head & scapula during shoulder movement

17 muscles attach to the scapula

Then there are nerves and blood vessels (Musculoskeltal Atlas)

17 muscles attach to scapula

Rotator Cuff Damage: A Variety of WaysAcute injury

Can develop from sudden powerful raising of arm against resistance Heavy lifting

In an attempt to cushion fall

Injury requires a significant amount of force if person is Younger than 30 years

of age

Rotator Cuff Damage: A Variety of WaysChronic overuse: Found among people in

occupations or sports requiring excessive overhead activity Examples: painters or baseball

pitchers

Result from previous acute injury that has caused: Structural problem within

shoulder Affected rotator cuff anatomy

or function (bone spurs that impinge upon a muscle or tendon causing inflammation) Repetitive trauma to muscle by

everyday movement of shoulder

Rotator Cuff Damage: A Variety of WaysGradual degeneration of

muscle & tendon that can occur with aging, such as tendonitis Degeneration (wearing

out) of muscles with ageThis usually occurs where

Tendon attaches to boneArea has poor blood supply Mild injury

May take a long time to heal

Potentially lead to a secondary tear

Subscapularis Muscle

Adduction

Extension

Stabilization of humeral head in glenoid fossa

Internal rotation

Supraspinatus Muscle

Weak abduction

Stabilization of humeral head in glenoid fossa

Infraspinatus MuscleExternal

rotationHorizontal abduction

Extension

Stabilization of humeral head in glenoid fossa

Teres Minor MuscleExternal rotation

Horizontal abduction

Extension

Stabilization of humeral head in glenoid fossa

Scapula Deviations

Upward rotationLateral slideIncreased

protractionAnterior tiltedWeak posterior &

inferior musculature

Individual differencesThere are three distinct types of acromions: flat (type

one), smoothly curved (type two), and hooked (type three). Each functions a bit differently, and a type three acromion increases the likelihood of impingement and anterior bone spurs.

Scapular humeral rhythmScapula must move in sequence with the

arm.

Force couple Muscles surround joint with strength and stability(anterior forces in this image)

Baseball Injury Prevention for YouthsAdhere to suggested age-related pitch counts

(USA Baseball)9-10 yr old: 50/game, 75/wk, 1000/season11-12 yr old: 75/game, 100/wk, 1000/season13-14 yr old: 75/game, 125/wk, 1000/season

At least 3 months per year of “active rest”Avoid pitching in multiple leaguesPitch to fatigue, not through itCaution with “showcases”Develop good pitching mechanics at an early ageHard throwers need to be watched more closely

Associated with increased injuryOverused by coaches

Get involved in a strength and conditioning program

Program InstructionsMove from 1 exercise to next with no restPerform 10-15 reps

Start with 10 reps Work up to 15 reps over 4-wk period

Perform 1-3 circuitsStart with 1 circuit Progress to 3 over 4-wk period

Perform 3x/wkMaintain body postureRetract shoulder blades while performing

exercisesAdd core, UB & LB strength exercises to training

program*Add flexibility/mobility training to program*

Rotator Cuff Exercises: Flexion, Scaption, Abduction, & Abduction w/thumbs up

Bent-over Lateral Raise: Start with head on edge of table for support, arms hanging down with palms facing each other, or thumbs up, and elbows straight. Retract your scapulas then raise arms up, hold for 2-3 seconds & return to the starting position.

Side Lying External Rotation at 0⁰: Place a towel roll under arm while keeping elbow flexed at 90°, externally rotate shoulder & then slowly return it to starting position & repeat. Externally rotate for a 1 count & lower weight in a 2 count.

3-Step External Rotation: Start with shoulder protracted hanging off edge of table (Starting Position), then retract shoulder (Step 1). Bring arm into an abducted position with elbow flexed at 90° (Step 2). Then with thumb up, externally rotate shoulder (Step 3). Return to starting position, reversing steps. Hold each position for a 2 count.

Y-Position: palms down start & finish; thumbs up start & finish

T-Position: palms down start & finish; thumbs up start & finish

I-Position: hand neutral start & finish

Wall Dribble: Start by bouncing the ball along the wall until it is overhead and return to starting position. Keep ball bouncingthrough the entire pattern. Elbow remains straight throughout motion.

Individual differences (lower body)

More range of motion from a longer femoral head with larger angle. Longer limbs create strength disadvantages.

Thrower’s 10 ProgramSEATED PRESS-UPS

Seated on a chair or on a table, place both hands on books or yoga blocks firmly on sides of chair or table, palm down & fingers pointed outward.

Hands should be placed equal with shoulders.

Slowly push downward through hands books/blocks to elevate your body.

Hold elevated position for 2 seconds & lower body slowly.

Thrower’s 10 ProgramPRONE ROWING

Lie on your stomach with your involved arm hanging over side of table, DB in hand & elbow straight.

Slowly raise arm, bending elbow, & bring DB as high as possible.

Hold at top for 2 seconds, then slowly lower.

Thrower’s 10 ProgramWRIST EXTENSION/Flexion -

wrist anchors hand on water stimulates muscle activity through hip!Supporting forearm & with palm

facing downward, raise weight in hand as far as possible.

Hold 2 seconds & lower slowly.

WRIST FLEXION – wrist anchors hand on waterSupporting forearm & with palm

facing upward, lower a weight in hand as far as possible & then curl it up as high as possible.

Hold for 2 seconds & lower slowly.

References From Zymanski presentationFloyd, RT. The Shoulder Joint. In: Manual of

Structural Kinesiology (16th Ed). McGraw-Hill, Inc. New York, NY. pp. 106-134, 2007.

Velasquez, F. Pittsburgh Pirates Shoulder & Arm Care Manual. 2004.

Wilk, KE. Rehabilitation of the Shoulder. In: Injuries in Baseball. Andrews, Zarins, & Wilks (ed.) Lippincott-Raven Publishers, Philadelphia, PA. pp. 451-467, 1998.

Practical on-line references•Eric Cressey – facebook and ericcressey.com•Mike Reinold – facebook and mikereinold.com•Swimming Science – facebook and swimmingscience.net•Bret Conteras – facebook and bretconteras.com and Strength and Conditioning Research Journal on facebook.•Kelly Starett – mobilitywod.com and youtube•TRX – trxtraining.com•Triggerpoint Therapy – tptherapy.com•SuppVersity on facebook

Progressions: SwimmingStability before mobility. Most core muscles are slow twitchHips and upper thorax (scapula and shoulders)

Plank or push up position Hip position/neutral w no anterior or posterior tilt.

5-10 second pulses for 1-3:00 minute sets. New concept in planks. Once strength/stability is established then add movement

patterns to the plank or pushup position. Start with distinct rep count pattern – up in two/down in 4.

Then move on to bands – single arm and single leg combos Then move to less stable equipment like TRXs and Stability Balls.

Establish stability on these before adding movements When adding movement, maintain stability and deliberate rep

count.

Practical workshopTRX, gymnastics rings, suspension trainersMedicine ballsStability balls and dumbellsPlanks and pushups

Medicine ball and kettle bellMedicine ball KettlebellOverhead throwReverse overhead throwRotation throw from hipsReverse rotation throwRotation throw from hips

with pushSL overhead leanSL Dead LiftPlyo press from floorPower stroke from floorWall ball or standing push

press

SwingSA swingSA clean

Planks and stability ballsPlanks Stability ballFront plank w tight

core/glutes for :10Front plank w

Leg lift, arm lift, opposite arm/opposite leg, tricep kickback, row w band, db w rev. fly from pup, pike and body saw.

Side plank w Straight oblique lines,

pulse, overhead db w side reach, rotation,

Hip extensionReverse hip extensionTucksPikesHamstring curlsGlute raiseRotation w foot touch

proneRotation w foot touch

supine

TRX or suspension trainers exercises1. Squat Jump with ground separation2. Hamstring Push3. Sprinter’s Start4. Surfers5. Overhead Squat6. T-Y Delt Fly7. Swimmer’s Pull8. Chest Press Progression9. Low Row Progression10. Corkscrew11. Prone Crunch / Dbl Oblique / Spiderman12. Kneeling Rollout

Plank and push-up position exercises – stability first

Plank and pushup cont.

Right: Cobra on floor – hold each contraction for :06. Head in neutral, engage glutes and lift upper spine to lift. Low back just follows to stabilize spine. .Left: Tricep extension from TRX strap.

Bird dog/quadraped variations.

Stability ball exercises

Medicine ball

Band and Suspension training exercises

Band exercises

Stability ball exercises

Stability ball exercises

Stability ball exercises

TRX or Suspension Training exercises

TRX Suspension training cont.

TRX/Suspension Training cont.

Examples of workout circuitsCircuit 1 or day 1 Circuit 2 or day 2Bench pressSA bench on stability ballTRX or SB rolloutPlank w tricep extensionSquatTRX plyo jumpsMed ball push pressSL rear foot eleveated

squatTwo or three rotator cuff

exercises in circuit at end

Seated rowSingle arm seated row Side plank with overhead

pressTRX rotationHip Extension SB or machine.Sleg hip thrustSwimmersTricep extension on Stability

ball.Two or three rotator cuff

exercises in circuit at end.

Workout circuits, cont.Circuit 3 or day 3 Circuit 3 or day 3

Two or three rotator cuff exercise circuit in beginning

Incline benchSA rollout on TRX or

stability ball.SA/SL Tricep extension Med ball chest press

from floorStep up on box or benchSprinters jump w TRXTricep extension from

TRX

Two or three rotator cuff exercise circuits in beginning.

Bent over row.Single leg Single arm

rowSide plank w rotationTRX rotationDead liftSingle leg dead liftTRX hamstring curlsSL deadlift med ball toss

Periodization scheduleResearch into periodization schedules have

changed their infallible status so keep up with research.

Basic periodization schedule might look like this over the course of a year.Return to strength training and drylands a few

weeks after peak summer meet.Determine peak meets during the school year.Divide the time to peak meet by four and

establish four cycles of development.Repeat cycles as needed.

Periodization continuedFirst period would consist of stability development

and enhancement plus muscle endurance in key strength weights. Find a 15-20 rep max in key exercises during this period.

Second period -develop peak strength in key exercises. Find a 10 to 15 rep max during this period.

Third period - combination of strength plus development of explosive power. Plyos and power based exercises like box jumps, kettle bells and cleans.

Fourth period – peak in explosive power plus individual taper. Individuals have differing ability to hold strength during taper.

Final notes

If you have a dryland program, it should be as important as your swim training.

The dryland intensity should be planned along with the swim intensity during the training cycle.

Financial and educational resources should be committed towards developing a solid dryland program that is worth the time and effort.

Find a gym that needs you and pay them to let you workout there.

Invest annually in equipment – year 1 – three suspension trainers, three med balls, three stability balls, assorted bands, DBs and KBs - $1500.

Thanks and my contactsCharlie Hoolihan on facebook – Just health

and fitness related information and perhaps some random music info. No rants, politics, pictures of cats, food porn or personal workouts

Charlie@thepac.comSlides will be up on www.slideshare.net by

Sunday. Search my name.