An important piece of the Club Wolverine program is dry-land/strength and conditioning. Club Wolverine's Strength and Conditioning program starts at a young age. All our groups start practice with a warm-up to swim or dynamic warm up. This is to warm the body up for the practice so pool workouts can be of more quality. Our younger groups focus on core stability, form, connection, and fun. As our swimmers progress through the program we focus in on more swim specific strength in the weight room. We are proud members of the GAIN (Gambetta Athletic Improvement Network). Our programs main objectives are: Injury prevention and swim performance.


From GAIN:


Mission: To instill a culture of daily physical preparation that grows and nurtures adaptable swimming athletes who understand the wisdom of their bodies, its ability self organize and solve moment problems.


Objective: At the end of the journey all physical limitations are eradicated and the swimmers is ready technically, tactically, physically, and psychologically to compete.


What is Dryland? It is more than just another workload that you impose on your swimmers. It must be highly correlated with the objectives of the water workout to achieve optimum results. It is not an end unto itself because it must be swimming appropriate. If streamlining and efficiency in the water are the goal, then the dryland routine must reflect this. It must be coached. It must stress linkage- everything possible must be done to reinforce the him to shoulder relationship. It is not bodybuilding! A sound dryland program must address individual needs. Every swimmer should be assessed to determine any remedial needs in regards to posture or joint instabilities. Biological age and gender must receive strong consideration. "Earning the right" becomes your athletes and staff's guiding light throughout the programs entirety. All the work in the water is essential but if they are not strong and stable enough to hold position, especially as they fatigue, all the yards in the world will not make them a better swimmer.


Concepts: Connect toenails to fingernails with the core as the center of the action. Link the shoulders to the hip to more effectively hold water. It is not the exercise that will determine the training effects; it is how the exercise is executed. Volume of core work should rise rapidly and be held through the taper. The highest volume of legwork should precede the highest volume of kicking. Highest volume of upper body work bulletproofing should precede the highest volume of swimming. Everything must be in context. What you are doing today must fit with what you are doing the next training session, as well as what was in the sessions prior.