Thanks for the great overview, Faris. Any suggestions for starting reps and weights? I know it will be individual, but if just starting with some dryland strength training. Also when and how much to increase? And should these be split up, like upper body one day, lower a different and core mixed in? Wanting to start working some of these in, but avoid excessive DOMS, if possible.
Great question, Troy! 10 reps is a good goal to reach for. If you're not able to do 8-10 reps, adjust the difficultly (weight of medicine ball, variation). Once you get more acclimated to the movement, you'll be able to do multiple sets of 10x repetitions. To start, you can do 5 reps and work your way up. These types of exercises (body weight, suspension cables, medicine balls) can be done up to 3-4x/week as long as you're not over fatiguing any part of your body.
Is there a video on building your dryland routine + examples depending on level? I have been swimming all my life but only know do I want to start to complement with dryland and a bit hesitant on how to go about it (répétitions, sets...) . I am definitely taking it super easy at first, but just want to make sure that what I will be doing is right as a routine
a lot of this has no rationale in regard to exercise order, exercise selection, or volume. None of these are power movements, these are good general exercises for some that will encourage hypertrophy and strength to a certain extent. Some of these were just outright dangerous or could be such as the exercise where you squatted and clapped under the ball? why? why not just exclude the clap? Thats what I mean about rationale, people will search strength and conditioning for swimmers like I did and find this, which im sorry but is complete garbage. NO rationale to any of the exercises and you lack the understanding of muscular power
