By Wayne Goldsmith

One of the hottest topics in swimming is always Dryland Training.

When I speak at conferences, it’s inevitably a question from the audience. Swimming coaches have more opinions about dryland than just about anything else.

Here are the three most commonly asked questions:

* What are the best dryland exercises and programs?

* When should we do dryland — before or after pool workouts?

* At what age should young swimmers start strength training?

My answers:

1. Best exercises / best programs

It doesn’t matter as much as you think.

Free weights, machines, body weight, pilates, yoga, a hybrid of everything — the method is less important than the outcome.

The key is to vary your dryland program so that:

* The swimmers enjoy it

* They complete it with the same focus and commitment as pool training

A program they hate is a program they won’t do properly.

2. Timing — before or after pool?

Simple answer: it depends on your focus.

If you’re doing a precise, accurate, speed or technique-focused pool session — it makes no sense to fatigue swimmers with heavy dryland beforehand.

Match the dryland timing to the pool session goals.

3. Age to start dryland

It doesn’t matter what age. It matters what they do.

Seven year olds can start a dryland program — IF it’s age and stage appropriate.

Running. Jumping. Throwing a light medicine ball. Body weight exercises like lunges and step-ups. Seeing how high they can jump.

Not heavy weights. Movement. Fun. Foundation.

Watch the video and let me know — what are YOUR answers to dryland training’s three hottest topics?

Wayne Goldsmith

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