Cross Training
Table of Contents

Strength and Conditioning

Stretching Basics

Weight Lifting Guidelines for Swimmers

Weight Lifting

Weight Lifting Exercises


Individual Lifting Workout

Microcycles and Mesocycles

7-Week Taper Weight Lifting Templates

Taper Lifting Mesocycle #1 (Weeks 1-4)

Taper Lifting Mesocycle #2 (Weeks 5-7)

Deck-Based Dryland

Dryland Exercises

The Dryland Workout

The Individual Dryland Workout

7-Week Taper Dryland Program

Taper Dryland Workouts (Weeks 1 & 3)

Taper Dryland Workouts (Weeks 2 & 4)

Taper Dryland Workouts (Weeks 5 & 6)

Dryland & Weight Lifting Photo Demonstrations


Cross Training through Dryland and Weight Training
Now Available as an eBook or in Print!

Order the eBook for $9.95

Cross Training through Dryland and Weight Training gives you the tools to build a seasonal plan that prepares you for increased physical strength and stability starting with your core.

Cross Training is taken right from Section 6 of Faster Swimming.

The main goal of deck-based dryland (or simply “dryland”) within this program is to increase the overall density of work performed and to increase general working capacities.  Another term for this is GPP, or General Physical PreparednessA high level of GPP will not only increase general fitness, but help facilitate recovery from swim and weight training and, in all, bring your ability to train in the water to a higher level.  Increasing your GPP will lead to faster swimming!

Multiple qualities can be addressed with a well designed dryland programOverall GPP can be enhanced through improvements in energy system efficiency, strength (general and core), power output, mobility, flexibility and balance. 

Click image for detail of
Dryland Taper Program

The goal of this program is not to lay out a cookie-cutter, year-long program, but to give you the tools to set up dryland work, improve some of the basic qualities of GPP, and some general guidelines to evaluate dryland abilities and progression. 

Dryland workout examples are included, as is a full 7-week dryland taper program.

Buy now eBook or in Print!

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Included in
Cross Training:

23 Week Dryland training program

Fully developed crosstraining and weight lifting program designed for swimmers of all levels

Micro & Mesocycles

Full-color photos so you can perform the excercises with proper body position and posture.


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