30-Minute Dryland Workout for Swimmers: Total Body Training with Medicine Ball
Ferris Savetti, co-founder and CEO of MySwimPro, leads a 30-minute total body dryland workout designed specifically for swimmers looking to build strength, endurance, and core stability. The session starts with a dynamic warm-up, including high knees, side squats, and hamstring stretches to prepare the body for movement. This is followed by a plank progression focusing on core engagement and upper-body stabilization. The workout then moves into two main circuits featuring medicine ball exercises such as burpees, toe taps, knee drives, plyometric push-ups, diagonal chops, Russian twists, and hip bridges. Each circuit is completed in two rounds with swimmer-specific movements that replicate in-pool demands. A guided cooldown ends the session with flexibility-based stretches for recovery. With motivational coaching and clear instruction, this workout is ideal for swimmers training outside the water to stay in peak shape.
Key Takeaways:
• 💪 Swim-Specific Strength: Focuses on core, upper body, and explosive movements tailored for swimmers.
• 🏋️♂️ Medicine Ball Integration: Enhances dynamic resistance training and coordination.
• 🔁 Two Main Circuits: High-intensity, repeatable exercises designed for total body engagement.
• 🤸 Plank Progression: Builds core stability foundational to swimming performance.
• 🧘 Cool Down Included: Guided stretching promotes flexibility and recovery.
• 💧 Hydration Emphasized: Regular reminders to stay hydrated throughout.
• 🔄 Modifications Available: Adaptable for all fitness levels and abilities.
• 🧠 Mental and Physical Focus: Encourages consistency, motivation, and celebrating small wins.
Introduction of the Session: Ferris Savetti, co-founder and CEO of My Swim Pro, introduces a 30-minute total body dry land training session designed specifically for swimmers.
Dynamic Warm-Up: The session begins with a dynamic warm-up to engage the entire body, consisting of exercises like jumping jacks, jogging in place, high knees, butt kicks, side-to-side squats, and dynamic hamstring stretches.
Plank Progression: Following the warm-up, participants transition into a plank progression which includes various stabilizing exercises to activate the core and upper body stability. This includes traditional planks, leg raises, and side reaches to reinforce muscular endurance and strength.
Main Circuits: The workout consists of two main circuits, each featuring four different exercises performed for two rounds with an emphasis on swimming-specific movements. Each exercise is designed for high engagement of the core and muscle groups used in swimming.
Exercise Descriptions: The first main circuit includes:
Burpees with a medicine ball.
Sit-ups with a toss of the medicine ball.
Toe taps while alternating feet.
Knee drives incorporating the medicine ball.
Second Main Circuit: The second main circuit involves:
Plyometric push-ups with the medicine ball.
Diagonal chops with the medicine ball.
Russian twists with the medicine ball.
Hip bridges performed with the feet on the medicine ball.
Cool Down: After the intense exercise circuits, a cooldown session is conducted involving stretches that target flexibility and recovery.
Hydration Reminder: Throughout the workout, participants are reminded to stay hydrated and take breaks as needed.
Techniques and Adjustments: Recommendations are made throughout the session for modifying exercises to suit different fitness levels, suggesting alternative techniques based on individual capabilities.
Encouragement and Motivation: Throughout the session, Ferris emphasizes maintaining proper technique and encourages participants to challenge themselves while celebrating their progress, reinforcing a supportive training atmosphere.
