Functional Dryland Training for Swimmers with Markell Lyng
The training involved for swimmers is a very interesting topic because they train much differently than many other sports we see within the youth communities. Obviously they train in the water, but they also get started early on with cross training outside of the water, also known as dryland training. This method of training is to help develop the swimmers in a way to be mobile within the water, but also to build strength to increase the power of their kicks and strokes.
The reason I am so fascinated with their training methods is because you don't typically see much cross training in youth sports until later stages. Dryland training is extremely beneficial to the swimmers, however it seems every single dryland coach trains in a different way.
Why would different styles of Dryland Training matter?
If the goal of training is to keep the swimmers mobile, but also build strength, then the type of training done outside of the water is extremely important. Typically traditional weight lifting leads to a decrease in overall range of motion in the joints, which can cause problems within the water. This is where the training style Markell Lyng uses in her dryland training approach becomes much more beneficial.
Markell takes a look at the movements required to swim well. She then breaks down those movements into different transformational zones that she can then train specifically on to improve overall quality of those movements. However, the likelihood of lifting 500 lbs in her program is nearly never, as she knows this isn't the style of training that the swimmers need.
In this episode, I talk with Markell about different strategies she uses in her training to improve her athletes. This is the same strategy she used to help Simone Manual with her very successful Olympic run.
»What is the importance of applying dryland training to the swimmers training protocols
»What does a functional dryland training approach look like compared to traditional weight lifting
»How to protect the swimmers from over-training their body
»The benefits of a successful taper
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Shownotes[2:40] What made you decide to start working with the swimmers
[4:20] It is interesting that some of the best coaches aren't necessarily the top athletes within that sport
[6:20] Swimming is one of the few sports that start cross training their athletes at such a young age, why is dryland training so important
[8:55] Do swimmers tend to be more hyper-mobile throughout their entire body
[11:00] How do you make sure in the dryland training you aren't inhibiting their mobility for when they are in the pool
[13:00] What is a more functional approach to the dryland training for swimming
[15:30] The movements used for the exercises are to mimic what they will do within the water
[16:40] A lot of swim programs have their team practicing 2-3 times per day, is this over-training the swimmers?
[22:20] Do you ever utilize heart rate variability to test the stress levels of the swimmers
[25:25] How do you keep the swimmers hydrated when they are constantly in the water
[30:10] Do you add in aerobic activities within the dryland training, or do you leave that for the pool
[34:10] Do you work on on-ground function to better support the coordination phases that many kids miss out on
[36:10] Why don't swimmers push hard during the season to reach a PR with each meet
[41:30] How long is a good time to taper the training before a big meet
[44:40] With swimmers do you add in a day right before their championship where you go through a mock “meet”
Learn More About Markell Lyng
Website: firstcolonyswimming.org ,
Markell's Email: coachmarkell(@)yahoo.com or coachmarkell(@)swimfcst.com