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Dryland

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Dryland Program form 9/11/17 (Monday)

 

Hurricane Irma Dryland

 

40min - Dryland for Swimmers Circuit - VIDEO

 

Circuit

 

3 x 50sec ON 10sec OFF Jump Rope

 

10 x Forward Lunge

10 x Reverse Lunge

 

3 x 50sec ON 10sec OFF Push Up Plank

 

10 x Air Squat

10 x Burpies

 

3 x 50sec ON 10sec OFF Lunge Jumps

 

10 x Push Ups

10 x Reverse Burpies

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Dryland Program form 9/10/17 (Sunday)

 

Hurricane Irma Dryland

 

General Fitness and Stability

 

25min - Yoga For Swimmers Circuit - VIDEO

 

Core Work 3 Rounds, 2min, 3min, 4min by Round

 

TABATA Flutter Kick / Hollow Hold

TABATA VUps / Russian Twist

TABATA Planks / Superman

 

Power

 

Circuit 1

4 x 3 Air Squats

4 x 10 Lunge Jumps

4 x 3 Burpies

 

Circuit 2

4 x 3 Eccentric Push Ups

4 x 20 Plank Shoulder Taps

4 x 20 Mountain Climbers

 

Circuit 3

4 x 5 Deep Air Squats (Hold 1-2 sec at down position)

4 x 10 Streamline Lunges

4 x 5 Yoga Push Ups

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Dryland Program form 9/8/17 (Friday)

 

Warm Up

Heel Walk

Heel to Toe 

Sprinter Lunge

Reverse Lunge with Stretch

Karaoke

Karaoke

5 x Broad Jump

High Knees

Sprint

Sprint

 

2x400 Run

 

Round 1

Circuit 1

4 x 3 Deep Air Squat

4 x 5 KettleBell Sumo Squat

 

Circuit 2

4 x 3 Seated Box Jumps

4 x 5 TRX Squat Jumps

 

Circuit 3

2 x 3 Eccentric Pull Ups

2 x 10 Knee Ups

 

 

Round 2

Circuit 1

4 x 5 Barbell Squats

 

Circuit 2

4 x 5 TRX Single Leg Squat to MedBall

4 x 20 Mountain Climbers

 

Circuit 3

4 x 5 MedBall Cleans

4 x 8 MedBall Slams

 

 

Extra Time

Stretch Out

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Dryland Program form 9/7/17 (Thursday)

 

5min Light Stretch

 

Kettle Bell Workout Approx. 8 Min Rounds

3x with One Minute Rest Between

 

20 x Front Swing (Squat and Hip Thrust)

 

20 x Back Lunge (Right Hand, Right Leg Step Back, Pass it Under Leg Alternating)

 

20 x Plank Row (Hold Plank, Alternate Row Motion Feet Wider Than Shoulder Width)

 

20 x Figure 8 High Five Twist (Feet Wide Pass Kettle Bell Through Legs to Twist at Shoulder)

 

20 x Sit Up Explosion (Hold Kettle Bell outside form arm in push up position.  Push Kettle Bell Up, Sit up, Drive Up with opposite Arm (Rotation)

 

30sec Fast Feet (Handle Down Kettle Bell.  Tap Toes on Kettle Bell with Fast Feel and Fast Arms)

 

2min TABATA - Hollow Holds

4min TABATA - VUps // Planks

4min TABATA - Air Squats // Lunge Jumps

 

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Dryland Program form 9/6/17 (Wednesday)

 

Heel Walk

Heel to Toe

Sprinter Lunge

Hip Stretch

Skip for Height

Skip for Height

Lunge Twist

Reverse Lunge Back Stretch

High Knees

High Knees

Sprint

Sprint

 

2x400 Run

 

 

Circuit 1

4 x 5 Elevated Deadlift Shrug

4 x 10 KettleBell Sumo Squat

 

Circuit 2

4 x 8 MedBall Twist Slams

4 x 5 MedBall Cleans

 

Circuit 3

4 x 10 TRX Supine Rower

4 x 5 Banded Eccentric Push Us (5 Count)

 

 

 

Circuit 1

4 x 5 Barbell Clean

 

 

Circuit 2

4 x 5 Seated Box Jumps

 

Circuit 3

Resistance Band

10 x per leg - Standing Abduction (Leg Out away from attachment point)

10 x per leg - Standing Adduction (Leg close to Attachment point power in)

10 x per leg - Standing Hip Extension (Face attachment point push leg back)

10 x per leg - Standing Leg Extension (Back to attachment point, bent knee to straight leg)

 

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Dryland Program form 9/3/17 (Sunday)

 

Equipment Needed - KettleBell, BarBell, Plate Weight, Racks

 

Heel Walk

Heel to Toe

Sprinter Lunge

Hip Stretch

Front Lunge Twist

Reverse Lunge Stretch Back

1/2 Bear Crawl 1/2 Spiderman

Karaoke

Karaoke

High Knees

High Knees

Sprint

 

2x400 Run Laps

 

Circuit 1

 

Barbell Back Squats

 

4 x 5reps - (Round 1 No Weight)

 

Circuit 2

 

2 x Through

10 x TRX - Single Leg Squat to MedBall

10 x Air Squat

10 x KettleBell Goblet Squat

 

Circuit 3

 

Resistance Band

10 x per leg - Standing Abduction (Leg Out away from attachment point)

10 x per leg - Standing Adduction (Leg close to Attachment point power in)

10 x per leg - Standing Hip Extension (Face attachment point push leg back)

10 x per leg - Standing Leg Extension (Back to attachment point, bent knee to straight leg)

 

Break

 

(1 to 2 Rounds Depending on Time)

 

Circuit 1

 

5 x MedBall Clean

3 x BarBell Clean

 

Circuit 2

 

3 x Eccentric Pull Ups

10 x Knee Ups

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Dryland Program form 9/1/17 (Friday)

 

Equipment Needed - Kettle Bell, Tennis Ball, Foam Roller,

 

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

3 x 50sec ON 10sec OFF Jump Rope

 

10 x Forward Lunge

10 x Reverse Lunge

 

3 x 50sec ON 10sec OFF Push Up Plank

 

10 x Air Squat

10 x Burpies

 

3 x 50sec ON 10sec OFF Lunge Jumps

 

10 x Push Ups

10 x Reverse Burpies

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Dryland Program for 8/30/17 (Wednesday)

 

Equipment Needed - Kettle Bell, TRX, Barbell

 

Heel Walk

Heel to Toe

Sprinter Lunge

Lunge Forward Hug The Knee

Hip Stretch (Cradle)

Reverse Lunge

Lunge Forward Stretch Back

High Knees

Butt Kickers

Sprint

Sprint

 

2x400 Run

 

Circuits - 2x Through

 

Circuit 1

 

10xTRX Reverse Pull Up

10xTRX Power Pull per arm (one hand, extend opposite hand back behind)

10xTRX Pull Ups Seated

 

Circuit 2

15xKettleBell Clean and Press (KB between legs, raise arm KB to forearm, raise KB overhead)

10xKettleBell Plank Rows per arm

15xKettleBell Triceps Press (Overhead behind head)

15xKettleBell High Pulls (High Elbow to Ear)

 

Circuit 3

3xBarBell Shoulder Shrug

3xBarBell High Pull (High Elbow to Ear)

3xBarBell Front Squat

 

Stretch Out with extra time.

 

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Dryland Program form 8/29/17 (Tuesday)

 

Equipment Needed - Kettle Bell, Tennis Ball, Foam Roller,

 

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

Core Work

 

3x Rounds of 3min TABATA

 

1 - Kettle Bell Swing // Kettle Bell Sumo Squat

 

2 - SLine Crunches // V Ups

 

3 - Plank Shoulder Taps // Push Ups

 

 

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Dryland Program form 8/28/17 (Monday)

 

Yoga Day with Coach Mere

 

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Dryland Program form 8/27/17 (Sunday)

 

Equipment Needed - Kettle Bell, Pull Up Bar, Battle Rope, MedBall

 

Warm Up

 

Heel Walk

Heel to Toe

Sprinter Lunge

Hip Stretch

Karaoke 

Karaoke

High Knees

High Knees

Sprint

Sprint

 

2 x 400m Runs

 

2x Circuits = 3min Tabata

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Battle Rope 

Double / Single

Box / Bleacher

Step Up / Jump Up

Matts

Mountain Climb/Plank

KettleBell

Goblet / Sumo Squat

 

Weights

 

2 x Circuit

 

5 x Deadlift

10 x MedBall Clean

3 x Eccentric Pull Ups

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Dryland Program form 8/25/17 (Friday)

Equipment Needed - Tennis Ball, Kettle Bell, MedBall, Pull Up Bar, Foam Roller

 

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

 

 

 

 

Seniors

Juniors

Introduction to MedBall Cleans

 

Shoulder Width Stance

Ball Between Feet with Palms on Ball

Knees InLine with Toes

Shoulders over the Ball at Set up

Lumbar Curve Maintained (Chest Up)

Hips Extend Rapidly

Then Shoulders Shrug

Then Arms Pull under the bottom of the squat

Heels down until the hips and Legs extend

Ball moves over the middle of the foot

Complete at full hip and knee extension with the ball at the rack position

 

*Video* NEW

 

2 Circuits

 

1 - 2 x 5 MedBall Cleans

2 - 15xGoblet Squats // 10 Sumo Squats

3 - 10 x Knee Ups // 3 Eccentric Pull Ups

 

Running and Core Work

 

2 x 400m Run

 

2min TABATA - Air Squats // Jump Lunges

 

2min TABATA - Burpies // Planks

 

2min TABATA - SLine Sit Ups // Hollow Holds

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Dryland Program for 8/23/17 (Wednesday)

Equipment Needed - Plate Weight, Barbell, KettleBell, BoxJump, MedBall, Resistance Tube, 

 

Dynamic Warm Up

Heel Walk

Heel to Toe Walk

Sprinter Lunge

Hip Stretch

Reverse Lunge Walk

High Knee

High Knee

Sprint

Sprint

 

2 x 400m Runs

 

Circuit x 2

2 x 30sec ON 20sec OFF

 

1     Hip Lift w/PLATE WEIGHT w/BOX

2    MedBall Squats

3    Mountain Climbers

4    MedBall Twist Slams (On Grass)

5    Rowers

6    Superman (Thumb Up)

 

Deadlift Instruction

Feet Shoulder Width

Shins Close to Bar

Hands Outside of Shins

Flat Back, Don’t Round Shoulders

Head Up Eyes Forward Spine In Line (Looking 5-10ft to Front)

Drive From Your Legs

Keep Spine Straight

Thrust Hip Forward As Last Movement

Drop Deadlift if High Weight
Lower with Bar Close to Shin if Light Weight

 

Circuit x 2

 

1    Deadlift x 5 (Barbell or KettleBell if Needed)

2    MedBall High Toss (Fence) x 10

3    Seated Box Job x 5

4    Band Throwback 4min TABATA

5    REC

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Dryland Program for 8/22/17 (Tuesday)

Equipment Needed - Opt KettleBell, Foam Roller, Tennis Ball, Resistance Band

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

Scap Work

4 x 15sec On / 15sec Off Compact Position Water Bottle Shakes

6 x 15 Band Pull Aparts

6 x 15 Shoulder Shrugs (opt weight)

 

Core Work

4min TABATA - V-Ups // Hollow Hold

4min TABATA - Russian Twist // Crunches

4min TABATA - Flutter Kicks // Leg Lifts

 

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Dryland Program for 8/21/17 (Monday)

Equipment Needed - KettleBell, TRX

Kettle Bell Workout Approx. 8 Min Rounds

3x with One Minute Rest Between

 

20 x Front Swing (Squat and Hip Thrust)

 

20 x Back Lunge (Right Hand, Right Leg Step Back, Pass it Under Leg Alternating)

 

20 x Plank Row (Hold Plank, Alternate Row Motion Feet Wider Than Shoulder Width)

 

20 x Figure 8 High Five Twist (Feet Wide Pass Kettle Bell Through Legs to Twist at Shoulder)

 

20 x Sit Up Explosion (Hold Kettle Bell outside form arm in push up position.  Push Kettle Bell Up, Sit up, Drive Up with opposite Arm (Rotation)

 

30sec Fast Feet (Handle Down Kettle Bell.  Tap Toes on Kettle Bell with Fast Feel and Fast Arms)

 

Stretch

 

Flexion Extension Neck Stretch - (Up and Down)

Rotating Neck Stretch (Left and Right)

Standing Toe Touch

 

TRX Workout

 

    3x    :30 Jump Squat

        :10 Rest

    3x    :20 Rower

        :10 Rest

    3x    :30 Sprinter Starts (Front High Knee)

        :30 Rest

    3x    7 x Push Up

        :20 Rest

    3x    7 x Y Pull (Above Shoulder Out)

        :10 Rest

    3x    7 x Swimmer Pull (Straight Arm Down To Hip)

        :10 Rest

    3x    :30 Assisted Lunge

        :20 Rest

 

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Dryland Program for 8/20/17 (Sunday)

Equipment Needed - KettleBell, Resistance Band, 

Warm Up

 

10min

 

Heel Walk
Heel to Toe

Sprinters Lunge

1/2 Bear / 1/2 High Knee

1xRun Lap Around Tennis and Pool

 

20min

 

Mobility 1

    2x    2xForward Skips

            1xReverse Skips

 

Mobility 2

    3x    5 x Broad Jump

          10 x Plank with Shoulder Taps

           2x Yoga Push Ups

 

10min

 

Teach / ReTeach Squat Motion

 

15min

 

TABATA

       Band Extensions - Fly w/BAND

    

TABATA

       Step Ups (No Bounce)

       Box Jump

 

TABATA

       Squat Jumps
       Sumo Squats w/KB

 

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Dryland Program for 8/18/17 (Friday)

Equipment Needed - Foam Roller, Tennis Ball

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

NEW 3Point Position Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

 

Scapular and Shoulder Stability Work            Video *NEW*

 

Introduction to Plank Stability

 

Introduction to Push Up Stability

 

Introduction to Pull Up Stability

 

 

 

1 x Round

 

5 x Pull Ups - Assisted or Unassisted

2 x 10 x Plank Shoulder Taps (Do NOT Rotate, keep your body connected in Plank)

10 x Push Ups (Keep elbows close to body, no winging)

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Dryland Program for 8/17/17 (Thursday)

Equipment Needed: 8-15lb MedBall, Ab Wheel, PullUp Bar

 

2 x Through

 

Circuit 1

4minTABATA - Ab Wheel // Mountain Climbers

 

Circuit 2

4min TABATA - Russian Twist w/Weight // Sit Ups

 

Circuit 3

4min TABATA - PullUp Knee Ups // Burpie Squats

 

Circuit 4

4 Rounds -     2 x Reverse Burpie

                     10 x Compact Position Internal / External Rotation

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Dryland Program for 8/16/17 (Wednesday)          

Equipment Needed - Foam Roller, Tennis Ball, PullUp Bar, KettleBell

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

6min Stretch

Stretch

1 x Heel Walk

1 x Heel to Toe Walk

1 x Sprinter Lunge

1/2 x Bear Crawl

1/2 x High Knee Sprint

 

12min Run

Run

3 x 400 (Tennis / Pool) Running

1min Recovery

2 x 400 (Tennis / Pool ) Run Des Laps

1min Recovery

1 x 400 (Tennis / Pool) Run Fast

 

 

20min 2Rounds Work

KB Drill - Squeeze Shoulders Down in Compact Position

20 x KettleBell Goblet Squat (Elbows inside of Knees KB SideHandle Against Chest)

20 x KettleBell Sumo Squat (Wide Stance.  KB TopHandle Tap KB to Ground)

10 x Box Jump

10 x PullUp Knee Ups

2 x Eccentric Pull Ups

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Dryland Program for 8/15/17 (Tuesday)          

Equipment Needed - Foam Roller, Tennis Ball, MedBall, PullUp bar

Password for Vimeo Videos - storm

Videos Click Links

SSTM Upper Trapezius - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Levator Scapulae - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Infraspinatus - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

SSTM Pectoralis - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

FR Thoracic Spine - Set 1     Rep 1     Load n/a     Duration 30sec - 2min     Rest n/a

Compact Positoin - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec

Compact Position - Set 2     Rep 15     Load BodyWeight     Duration 80sec     Rest 10sec
Internal and External Rotation

Core Workout

4min TABATA - Flutter Kicks // Hollow Hold
1min Recovery
4min TABATA - MedBall Sit Ups // MedBall Push Ups (Left, Right, Center)
1min Recovery
4min TABATA - Pull Up Bar Knee Ups // Squat Burpies
1min Recovery

3 x 10 MedBall Partner Chest Pass (Leg Up Crunch Position)

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