Armada Dryland Corner


Foundation Training

Our Dry land Trainer Coach Tom shared some links to help demonstrate some of the foundation training technique we are doing during dry land. He also shared some very good articles for our Gold & Navy swimmers to review. These articles will give you some insight on how your body is responding to the training and what to keep in mind when you get tired.

What is Foundation Training

The Founder

Prone Decompression

Lower Back Founders Pose

How to warm up like a Pro 


Decompression Breathing

When you retrain your rib cage to get as big as it can through decompression breathing the inferior and posterior serratus muscles are responsible for the expansion and contraction of the ribcage. More importantly, they will also stabilize the thoracolumbar junctions. It's a wonderful area to be aware of. Dysfunction here can negatively affect your lower back and pelvis. When we sit often these muscles are lengthened with no reason to use their potential energy for recoil and strength since they're being stretched for long periods of time.

After reading this, put down your phone, or stand up from your computer, and take 7 decompression breaths. Then do a founder after that for 7 breaths. Your body will be happier, healthier, and be able to support you because you are retraining it to support itself.


8-Point Plank

Our movement system is known for it's benefit to the posterior chain, but Foundation Training is an integrative process focused on the recruitment of multiple muscle chains throughout the body.

The recruitment of the deep muscles in the abdominal wall is essential for the support our daily movement and efficient biological functioning. The abdomen contains all the digestive organs, including the stomach, small and large intestines, pancreas, liver, and gallbladder. These organs are held together loosely by connecting tissues that allow them to expand and to slide against each other. The abdomen also contains the kidneys and spleen.

Many important blood vessels travel through the abdomen, including the aorta, inferior vena cava, and dozens of their smaller branches. In the front, the abdomen is protected by a thin, tough layer of tissue called fascia. In front of the fascia are the abdominal muscles and skin. In the rear of the abdomen are the back muscles and spine.

The 8-Point Plank facilitates the protection and proper function of our internal and external processes. Our 8-Point Plank requires more than just holding your body up against gravity. The true magic of this move is the incorporation of decompression breathing and anchoring to take anterior strengthening to the next level. 

Take a look at the  8-point plank here


Arm Tracing

FT is all about PROGRESSION. In the upper body, modern society leads to rounded shoulders, a forward head position, limited rib expansion, and reduced range of motion in our shoulders. All of this results in imbalances and compensations to achieve our most natural movements.

Arm Tracing can undo the negative effects of shoulder joints becoming fixed in internal rotation. This layer illustrates the important role of the Latissimus and Pectoralis muscles in healthy shoulder range of motion. Tracing facilitates better recruitment to heal several shoulder impairments. Arm Tracing should only be used once you've established a strong basic Foundation Practice.

Arm Tracing Position


Daily Exercise After Decompressing

ALL swimmers should be doing this each day. Only do this movement after you have decompressed.

If you want to increase strength and range of motion in your support scull, add this basic exercise into your land warm up each day. Lie flat on the ground making sure to engage your rhomboid, core and glute muscles as you would in your vertical. Squeeze your elbows in toward your core and slowly go through the support scull motion. If you find it difficult to keep your elbows stationary, you can squeeze a towel between your elbow and core. If you do this correctly, you should feel it in your upper back. 

See 2 videos below for technique and body position

Video 1

Video 2


Dry Land Exercise Positions 

Kettle Bell Squat

Trunk Twist

T Spine Smash

Pec Smash

8 Point Plank

8 Point Plank with Extension