SwimMark Club

Dry Land / Strength & Conditioning Training

To be a good swimmer, you must possess technical skill, muscular balance and strong athletic ability. In addition to training in the water, you need to participate in dry land workouts as a way to stay competitive. Modernian SC offers a fully comprehensive dry land/strength and conditioning programme for all swimmers. From cardiovascular conditioning exercises, through stretching and flexibility, strengthening the core and right through to strength training, we offer sessions poolside, outside and in the gym. Training is undertaken with the Long Term Athlete Development in mind, specifically for the ages of swimmers in the sessions.

Our key objectives are ones that directly impact performance (i.e. improving power for the underwater pulling action), and others that contribute indirectly (e.g. improving core strength can result in better body alignment and therefore improve streamlining). Core strength also links to other body parts and helps prevent injury occurrence.

To summarise, land training can aid performance improvements through developing:

Functional Core Strength (e.g. Body weight, Swiss Ball work)

Injury prevention & Strength (e.g. Tubing and Band work)

A comprehensive range of movement in key joint areas (particularly shoulder, hips, and back)

Functional Strength & Power (e.g. looking at gym equipment and exercises to simulate stroke technique)

Greater functional muscle tissue and recruitment of muscle fibre (i.e. improving muscle strength and power)