Swimmers - New Superband Exercises for Dryland Training

Superband Dry-land Workout:

I've been using Superbands(SB) more and more in my own dry-land training and with age-group and high school level athletes.  Take a look at the video above and you'll see how versatile the SB's can be.

Both age-group level and Master's level swimmers could easily benefit from the SB routine that I've outlined below.  Exercises can be done in a traditional format of 2-3 sets per exercise at desired repetitions counts, or in a circuit training style format with varied exercises and rounds in the circuit.

Incline Fly - "T" Press

Squat

Mountain Climber Push-up

SB Exercise List:
Lower body

• Squat
• Squat to push press
• Deadlift
• Jump  squats

Upper body

• Single arm row
• Single arm press
• Single arm bow n' arrow pull
• Single arm swimmers pull

Core (hip and shoulder)

• Single arm over head press
• Incline fly "T" press
• Mountain climber push-up
• Step back hi to lo rotational pulls
• Supine overhead pulls (90/90)
• Quadruped leg extension

Conclusions:
Integrating Superbands into your resistance training routine allows swimmers more options and portability in their dry-land training.  SB's can be integrated into other gym and weight room routines that utilize Olympic lifting, use of free weights, tubing and kettle-bells etc.  We will discussing more specific routines using SB's in a later blogs.  Let me know what you  think.  

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.