What is dryland?
Dryland is considered to be strength and conditioning, where it focuses on increasing flexibility, mobility, and power.
What are the benefits?
- Minimal equipment: mostly bands, medicine balls, and an open area
- Prevent injury: Not only strengthens the large muscles but it works on stabilizing
muscles, weak core, and muscle imbalances
- Increase fast twitch: You will be able to reach faster, take more strokes per minute with
more power
- Increase DPS (distance per stroke): Added strength will increase the amount of water
you can move with each stroke.
Top 3 exercises:
- Pullups with legs held in “L” shape
- Stair jumps (focus on throwing the hips)
- One-legged Burpees (same as a regular burpee but only use one leg, Tip: flex abs to
activate the core and keep the body from rotating)
Sample Beginner Workout:
Warm-up
o Dynamic Warm up (Leg swings 10 each leg, Arm circles 10 each arm) x 3
o Body weight squats x 20
o Push-ups x 20
Workout (5 rounds)
o Burpees x 10
o 1 leg long jump 10 each leg
o Pull-ups x 10
o Stair jumps x 3 flights of stairs
o Abs (20 crunches, 20 bicycles, 20 V-up)
Sample Advance Workout:
Warm-up
o Dynamic Warm-up (Leg swings 10 each leg, Arm circles 10 each arm) x 3
o Body weight squats x 20
o Push-ups x 20
Workout (5 rounds)
o On leg Burpee x 10
o L Pull-ups x 10
o One leg stair jumps (4 flights of stairs 2 each leg)
o Abs
- 30 sec plank with right leg up, 30 sec plank with left leg up
- On a pull up bar knees to elbow x 10 (slow)
- Side v-ups x 20 each side
- Toe touches x 30
30-60s rest between each round. These workouts are intense, make sure to keep good form. If you are unable to maintain good form, reduce the number of rounds.
Pro tip: Focus on smooth, consistent breathing. Just like when you get tired at the end of a 200 butterfly, it's key to keep rhythmic breathing steady while working out on land.